Choose healthier foods and beverages (whole grains, fruits and vegetables, healthy fats, and protein sources). Limit unhealthy foods (refined cereals and sweets, potatoes, red meat, processed meats) and beverages (sugary drinks) Increase physical activity. Limit television time, screen time, and other “sitting time.” They can increase physical activity, especially in girls, and to a certain extent they can modify dietary intake. The effects on weight are not evident, possibly due to the short duration of the interventions.
Changing the school environment to reduce the consumption of foods that are high in energy, such as soft drinks and foods high in fat and sugar, can help. For example, reducing the consumption of soft drinks for 12 months among children ages 7 to 11 can reduce the prevalence of overweight and obesity by 7.5%. Serving low-fat versions of some popular products for school lunch reduces fat intake without affecting attractiveness or palatability. The dietary changes that you personally need to make to lose weight will be individual to you.
Some people may benefit from reducing portion sizes or snacking between meals. For others, it may be more about changing what they eat than about how much. Just about everyone can benefit from eating more plants. Fruits, vegetables, whole grains, and legumes tend to be lower in fat and higher in fiber and micronutrients.
They're more nutritious and can make you feel fuller and more satisfied after eating fewer calories. Culturally appropriate programs and policies that help people eat nutritious foods within their caloric needs can reduce overweight and obesity. Public health interventions that make it easier for people to be more physically active can also help them maintain a healthy weight. Another problem for health planners is that obesity and its secondary health costs are associated with minority and more socially disadvantaged population groups.