How can obesity be prevented?

Overweight and obesity can be determined using the body mass index, or BMI for short. The BMI results from the body weight in relation to the height. Overweight is defined as a BMI of 25 kg/m² or higher. Obesity is defined as a BMI of 30 kg/m² or higher. Obesity increases the risk of many secondary diseases such as type 2 diabetes and cardiovascular diseases. It can also have a major impact on quality of life and be associated with severe impairments such as restricted mobility and breathing disorders during sleep (sleep apnea syndrome).

Find out more about how obesity is diagnosed and which factors contribute to the onset of the disease here.

1. Healthy diet
2. Regular exercise
3. Less stress and healthy sleep
4. Seek medical advice if required

In addition to a high-fiber, wholefood mixed diet, there are other forms of nutrition that are associated with health benefits for the metabolism and the cardiovascular system. For example, the Mediterranean diet, a low carb or low fat diet and a plant-based diet are suitable forms of nutrition that support the prevention of overweight or obesity. It is not advisable to eat a very one-sided diet, as this can lead to the body not being supplied with enough essential nutrients.

A diet that is based on your individual preferences, circumstances and needs and takes into account the nutritional recommendations is healthier and easier to put into practice in the long term. There is a wide range of healthy foods and possible dietary patterns to choose from, which generally allows you to eat a balanced diet tailored to your tastes and intolerances.

A vegan diet may also be a health-promoting form of nutrition under certain conditions. It is particularly important to plan your food selection well. An adequate supply of certain nutrients can be achieved with a purely plant-based diet only by taking appropriate nutrient supplements. Vitamin B12, which is not contained in sufficient quantities in plant-based foods, is particularly critical. Other nutrients such as certain vitamins, proteins, essential fatty acids or minerals should also be planned carefully to prevent deficiency symptoms. For this reason, the DGE advises against a vegan diet for pregnant women, nursing mothers, infants, children and adolescents.

Alcohol is high in energy and contains many calories (7 kilocalories (kcal) per gram). It stimulates the appetite and can lead to uncontrollable eating. In addition to other negative effects on health, regular consumption of alcoholic drinks therefore potentially contributes to weight gain and should be limited or avoided wherever possible.

Find more information on the consumption and effects of alcohol here.

Regular physical activity is another important factor in keeping body weight within a healthy range and avoiding excessive weight gain.

The World Health Organization (WHO) recommends that adults should get at least 150 to 300 minutes of moderate-intensity exercise per week. This could be a brisk walk, cycling, dancing or swimming, for example. Alternatively, the WHO recommends at least 75 to 150 minutes of high-intensity endurance exercise per week, such as jogging or fast cycling. Interval training, with its alternating phases of high and moderate exertion, also has a positive effect on the cardiovascular system. In addition to endurance sports, strength exercises should be carried out at least twice a week. Muscle training increases muscle mass and reduces the content of fat in the body. And it boosts the metabolism. The most important muscle groups that should be trained include the back, chest, buttocks, shoulders as well as arm and leg muscles. People aged 65 and over are also recommended to do balance and coordination exercisesto prevent falls.

Long periods of sitting have a negative impact on health. In addition to possible tension and back pain, constant sitting also increases the risk of obesity and type 2 diabetes or cardiovascular diseases. In general, it is therefore important to integrate exercise into everyday life. Various habits can help you to make both your leisure time and your everyday working life more active. For example, you can reduce your sitting time and increase your exercise time by

• administering short, intensive exercise units lasting 1 to 5 minutes such as lunges, stair sprints or fast walking throughout the day (these are called “exercise snacks”),
• taking a short walk during the lunch break, 
• taking the stairs instead of the elevator or escalator, 
• using commercial breaks to get up and do little things around the house, and
• walking or cycling to work or to the shops – or at least part of the way if the journey is longer. 

You can motivate yourself in your everyday working life, for example, by setting yourself personal exercise goals. Pedometers or fitness trackers can help you to regularly check your activity levels and continuously increase them.

Find extensive information on the subject of sport and exercise as well as further suggestions on how you can get more exercise in your everyday life in our background article.

Sleep problems can also contribute to the development of overweight and obesity in the long term. Poor sleep disrupts the metabolism and the hormonal system. Therefore, make sure you get enough sleep and have a regular sleep pattern. There are many ways to improve your sleep and thus promote your health. The following tips, among others, can help you to fall asleep and stay asleep better:

1. Plan enough time for sleep.
2. Find an evening routine to get a relaxed start to the night.
3. Don’t eat too heavily and not too late in the evening.
4. Make sure you relax before going to sleep.
5. Keep a sleep diary.

Find more practical tips and advice for healthy sleep here.

It is easier to prevent weight gain through an active and healthy lifestyle than to reduce existing excess weight. There can also be many reasons for an increase in body weight. In addition to a genetic predisposition and lifestyle factors such as an unhealthy diet or lack of exercise, medication, for example, can also contribute to weight gain. It is recommended that you seek medical advice if you gain unwanted body weight. The doctor can individually assess whether a person’s body weight poses a health risk and, if necessary, initiate appropriate treatment.