Statistics gathered by the World Health Organization (WHO) show that an estimated 2.6 million people die yearly because of obesity. Obesity is best described as the abnormal or excessive accumulation of body fat that poses serious health risks to those affected.

A person's body fat can normally be measured by calculating the body mass index or BMI. Your BMI is computed by dividing your weight in kilograms by the square of your height in metres. A BMI of 30 or more is said to indicate obesity while a BMI of at least 25 is already a sign that a person is overweight.

Obesity is a common risk factor that has been observed in many life-threatening diseases. It can lead to Type 2 diabetes, high blood pressure, stroke, and even cancer. While a family history of obesity may make being overweight inevitable for some, obesity can still be prevented with proper weight management that necessarily includes a healthy diet and good energy balance.

things that you can do to avoid excessive weight gain

Reduce or limit your intake of high-calorie foods

Animal fat and sugar-laden products are packed with lots of calories. Sugar is particularly notorious because a small amount of it carries a high-calorie count. While your body needs to get energy from the food you eat, it is best to get your calories from unsaturated fat rather than from saturated fat. Saturated fat solidifies under low temperatures and is one of the leading causes of high blood pressure and cardiovascular diseases.

Examples of saturated fat are those coming from pork, lamb, and beef, whole milk, cream cheese and ice cream. Good sources of unsaturated fat include olives, avocado, almond, peanut, salmon, sardines and other cold-water fishes.

Fill up on natural foods like fruits, vegetables, legumes, whole grains and nuts

Most processed foods contain high amounts of fat, sugar or sodium but are deficient in vitamins and minerals. These do nothing more than fill up your stomach without actually nourishing your body.

Thus, it is possible to observe the health problems of obesity and under-nutrition coexisting in certain people, as is the case in some low-income countries where a growing number of people fight their hunger by turning to high-fat and high-sodium processed food because these are inexpensive choices.

What most people fail to realize is that it is still possible to eat healthy food on a tight budget. Fresh fruits that are in season are inexpensive and delicious. Vegetables and whole grains are packed with fiber that will not only help you feel full but will also give you most of the essential nutrients that your body needs to function well.

Increase your physical activity

Your body's weight depends on the number of calories you burn versus the number of calories you consume daily. It is said that the body must burn an average of 500 calories per day in order to lose 500 grams of weight per week. You can accomplish this by engaging in moderate-intensity exercises for at least 30 minutes, 4 to 5 days each week.