Obesity is a common and complex disease that can be caused by numerous factors, including certain medications, genetics, underlying health issues, disabilities and lifestyle habits, according to the Cleveland Clinic.^{(See disclaimer 1)} 

This disease can affect a person’s physical and emotional health in many different ways, yet obesity can also be challenging to address and manage. It’s ideal to work with healthcare providers, such as a primary care physician and a dietitian, to develop a personalized treatment plan, as every patient responds in a unique way to different therapies.^{(See disclaimer 1)} 

If you’re interested in learning how to prevent obesity, you may wish to study nutrition and dietetics at GCU. You can also take a closer look at this chronic disease by examining questions such as, what is obesity and what causes obesity?

Obesity is a chronic disease defined as having too much body fat. To be diagnosed as obese, an adult must have a body mass index (BMI) of 30 or higher. Obesity can develop at any age and in either sex, as it is caused by a combination of factors such as genetics, underlying health conditions, medications and environmental factors.^{(See disclaimer 1)}

Before considering how to prevent obesity, it can be useful to understand how widespread it is.

Current Obesity Rates and Trends

Obesity affects more than two out of every five U.S. adults, and about one in 11 adults have severe obesity. Almost one in three adults is overweight, according to the National Institutes of Health (NIH).^{(See disclaimer 2)} 

Obesity also affects children and teens. In the 2-19-year-old age group, about one in six kids is overweight, nearly one in five has obesity, and about one in 16 has severe obesity.^{(See disclaimer 2)}

Health and Economic Impact of Obesity

Obesity can affect quality of life, physical health and mental health. It causes a cascade of metabolic changes that lead to systemic inflammation. Obesity can increase the risk of all of the following:^{(See disclaimer 1)}

•    Cardiovascular disease 
•    Fatty liver disease 
•    Gallstones
•    Kidney disease 
•    Type 2 diabetes

Obesity increases the risk of premature death from all causes. However, losing even a small percentage of body weight (e.g., 5% to 10%) can decrease the risk.^{(See disclaimer 1)}

Obesity also has an economic impact. During an average year, medical spending for obesity and related complications can exceed $261 billion in the U.S. alone, according to a study published in the Journal of Managed Care and Specialty Pharmacy (JMCP). The same study found healthcare costs are up to three times higher for individuals with obesity and obesity-related complications compared to non-obese patients with those related health conditions.^{(See disclaimer 3)}

Obesity can develop for many reasons, including the following:

Underlying Health Conditions

Some medical conditions can increase the risk of obesity by facilitating weight gain. These can include metabolic syndrome and polyendocrine metabolic ovarian syndrome. Additionally, mental health disorders such as depression and anxiety may contribute to eating high-calorie foods, as these types of foods act upon the brain, causing pleasant feelings.^{(See disclaimer 1)}

Medications

Some medications can increase the risk of weight gain. These can include antidepressants, steroids, beta-blockers and diabetes medications.^{(See disclaimer 1)}

Disabilities

Individuals with physical and learning disabilities are at a higher risk of obesity. Physical limitations, for example, can limit an individual’s movement, making exercise difficult.^{(See disclaimer 1)}

Dietary Factors

Eating habits contribute significantly to obesity. Obesity results from the intake of more calories than the body needs. Consuming ultra-processed food and foods with a lot of sugar and saturated fat can lead to obesity.^{(See disclaimer 1)}

Physical Inactivity

It can be challenging to exercise regularly with a busy schedule or health issues that can impact mobility. Low levels of physical activity is another risk factor of obesity.^{(See disclaimer 1)}

Genetics and Family History

Family history plays a major role and may be a significant factor in predisposing a person to obesity, since genetics are not something you can change. Some individuals may carry obesity-susceptibility genes that can increase the risk of obesity.^{(See disclaimer 1)}

Learning how to prevent obesity may help you improve your own health habits while you prepare to work with patients in a health-related career. The framework for potentially preventing obesity includes:

Building Healthy Eating Habits

Adopting a healthier diet is one of the first steps to prevention. Whole foods like fruits and vegetables are essential to a healthier lifestyle, as are lean proteins and whole grains. Replacing high-calorie foods with healthier choices like fruits and vegetables is one weight loss strategy that can help combat obesity.

Try to get into the habit of planning your meals in advance for the week ahead. Commit to trying one new healthy recipe each week. Avoid shopping at the grocery store while you’re hungry, as you may be more tempted to purchase junk food.

Increasing Daily Physical Activity

Getting regular physical activity can help prevent and treat obesity.^{(See disclaimer 1 )}There are no special skills or training required to be physically active; simply going for a walk is a great way to stay active.

Many forms of physical activity can also be social, so selecting activities that you enjoy and incorporating them into your daily life can lead to spending more time with family and friends or even developing new relationships.

Managing Portion Sizes

Reducing portion sizes is another way to prevent and treat obesity, according to Johns Hopkins Medicine.^{(See disclaimer 4 )}Try using smaller plates and bowls for your meals as a psychological trick to help serve yourself less. If you’re tempted to get a second helping, wait a few minutes to allow the fullness signal to reach your brain. 

Reducing Added Sugar and Ultra-Processed Foods

Prevent obesity by getting into the habit of reading food labels on products. Try to choose more whole foods and fewer ultra-processed foods, and look for options that are low in added sugar.

Improving Sleep and Stress Management

Poor sleep and severe or chronic stress can also contribute to obesity. This is because both sleep deprivation and stress affect the balance of hormones, including hormones that influence appetite.

If you struggle with insomnia, consider talking with your doctor about solutions. Practice good sleep hygiene, such as getting to bed and waking up at the same times each day and night. Invest in blackout curtains and consider noise-canceling earbuds intended for sleeping.

Similarly, try to identify your stress triggers. Then, look for ways to mitigate them.

Consulting Healthcare Providers

Many people have risk factors for obesity that cannot be changed by lifestyle modifications.^{(See disclaimer 1)} Consider speaking with your primary care physician about how your health (including genetic predispositions, underlying medical conditions and medications) may be affecting your weight.

A physician and a dietitian can help you evaluate medical treatment options for obesity, as well as doctor-approved changes to medications that could be causing weight gain. A provider might also recommend genetic testing or evaluating you for underlying health issues that could be making it more challenging to lose weight.

Although it may not be possible to modify all risk factors for obesity, such as underlying health issues and genetics, it is possible to address risk factors related to lifestyle. This includes reducing caloric intake and increasing caloric usage. There are different ways to go about this, however, depending on the life stage of the patient.

Childhood Obesity Prevention

It’s important to set a good example for young children. Focus on improving health as a family, such as by cooking healthy meals. Limit children’s screen time and encourage them to be physically active, such as by signing them up for a sports team.

Johns Hopkins Medicine strongly discourages the use of food as either a reward or a punishment.^{(See disclaimer 4)} Keep the kitchen stocked with healthy, low-sugar snacks, and encourage water consumption instead of sugary drinks. Overall, focus on health, rather than weight, for a more positive approach.

Healthy Habits for Teens

Similar to younger children, it’s important to set a good example for teens. Eat meals together as a family and use the time to connect with each other. Promote physical activity, such as by suggesting a family bike ride. Encourage teens to try out for school sports, the dance team or other physical activities they enjoy. As with younger children, focus on overall health promotion and take a positive approach.

Obesity Prevention for Adults

Adults who are interested in preventing obesity may wish to start keeping a food journal, writing down what they eat and drink throughout the day. Strive for five to nine servings of vegetables and fruits daily.^{(See disclaimer 4)} It can be difficult for busy adults to cook healthy foods every day. Consider talking to a dietitian about quick and easy, yet healthy options.

It’s also important to get regular exercise several times a week. In addition to regular workouts, look for ways of increasing physical activity during your daily routine.^{(See disclaimer 4)}

Additionally, consider consulting a healthcare provider about addressing risk factors not related to lifestyle habits. If a medication could be causing weight gain,^{(See disclaimer 1)} for example, your provider might recommend trying a different one.

Community-based strategies can help prevent obesity. They involve implementing solutions to improve social and physical environments to promote healthy eating and physical activity. Enhancing social support and self-efficacy can improve quality of life for many communities.

Schools, childcare facilities and workplaces are where people spend most of their time, so they are important settings for the implementation of policies and programmatic initiatives and the dissemination of educational materials. Workplaces and schools can incorporate wellness breaks for students to engage in activities that promote health and well-being. Similarly, communities can increase their reach at events such as walkathons, exercise classes, community fitness events and training.

Preventing and treating obesity isn’t easy, but it’s important to be persistent. There are strategies for overcoming common challenges, such as the following:

Time and Budget Constraints

If you’re having trouble finding the time to work out, consider shorter workouts more often and adding more physical activity to your daily habits.

Budget can also be a hindrance. You don’t need to purchase a gym membership or expensive equipment, however. Go for a walk around the block or look for a used and inexpensive bicycle for sale in your area. Similarly, consider purchasing healthy foods in bulk.

Sedentary Lifestyles

If you’ve never regularly exercised before or it’s been years since you were physically active, getting moving again can take more effort. Start by trying to work in more physical activity throughout the day. Park farther away from your destination and play a game of badminton after work. Gradually increase your effort.

Maintaining Long-Term Consistency

People who want to get healthier may start their new plan with plenty of motivation. Over time, however, they may start to slip back into old habits. You can overcome this common problem by starting small. Make just one or two small changes at a time and become accustomed to them before making the next change.

Setting Realistic Goals

Setting realistic goals can also help you maintain long-term consistency. Instead of setting the goal of losing a specific amount of weight, set goals that are tied to habits. For example, your goal might be to start exercising three times per week.

It’s always a good idea to consult your doctor about any concerns you have with your health. Your doctor may connect you to community resources and provide information on healthy lifestyles, as well as help you address any underlying health issues. Your physician might also recommend working with a mental health counselor to overcome mental health challenges that could be affecting your physical health. Medical treatments for obesity might also be an option.^{(See disclaimer 1)}

If you're interested in human physiology, nutrition or sports performance, GCU offers degree pathways to support your goals. Explore the Bachelor of Science in Nutritional Sciences degree, Bachelor of Science in Exercise Science with an emphasis in Sports Performance program or the Master of Science in Nutrition and Dietetics degree.