How To Eat Well To Avoid Obesity – Kelley Gilberry Explains
What does it mean to eat well? Eating well involves making healthy and balanced food choices that provide your body with the nutrients it needs to function optimally while promoting overall well-being. If that sounds like what you are interested in, then you are in the right place. In this episode of the Obehi Podcast, Kelley will share his personal experience on how to eat well to avoid obesity.
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See the full podcast episode with Kelley Gilberry
7 ways to eat well to avoid obesity
Eating well to avoid obesity involves making healthy food choices and adopting a balanced diet. Here are seven ways to help you eat well and maintain a healthy weight:
- Portion Control: Be mindful of portion sizes. Use smaller plates and utensils to help control portion sizes and prevent overeating.
- Choose Nutrient-Rich Foods: Focus on foods that are rich in nutrients, such as fruits, vegetables, whole grains, lean proteins, and healthy fats. These foods provide essential vitamins and minerals without excessive calories.
- Limit Processed Foods and Sugary Beverages: Reduce your intake of highly processed foods, sugary snacks, and sugary drinks like soda and fruit juices. These items are often high in empty calories and can contribute to weight gain.
- Eat Regularly and Don’t Skip Meals: Skipping meals can lead to overeating later in the day. Eat regular, balanced meals and consider incorporating healthy snacks to maintain steady energy levels.
- Practice Mindful Eating: Pay attention to what you’re eating and savor each bite. Avoid distractions like TV or smartphones while eating, as they can lead to mindless overeating.
- Stay Hydrated: Sometimes thirst is mistaken for hunger. Drink plenty of water throughout the day to stay hydrated and help control your appetite.
- Incorporate Physical Activity: Along with a healthy diet, regular physical activity is essential for weight management. Aim for at least 150 minutes of moderate-intensity aerobic exercise or 75 minutes of vigorous-intensity exercise per week, as recommended by health guidelines.
In addition to these tips, it’s important to consult with a healthcare professional or registered dietitian for personalized guidance and to create a plan tailored to your specific needs and goals.
Remember that long-term success in avoiding obesity often involves making sustainable lifestyle changes rather than following short-term diets.
What are the primary causes of obesity?
Obesity is a complex condition influenced by a combination of genetic, environmental, behavioral, and metabolic factors. While it’s not always possible to pinpoint a single cause, here are five primary factors that contribute to the development of obesity:
Poor Diet:
Consuming a diet high in calories, especially from foods that are rich in sugars, unhealthy fats, and processed ingredients, can lead to weight gain and obesity. Overeating and frequent consumption of fast food or highly processed snacks are common dietary contributors.
Lack of Physical Activity:
Sedentary lifestyles, characterized by limited physical activity and prolonged periods of sitting, can contribute to obesity. Regular exercise helps burn calories, build lean muscle, and maintain a healthy weight.
Genetics:
Genetic factors play a role in obesity susceptibility. Some individuals may have a genetic predisposition that makes it easier for them to gain weight. However, genetics alone do not determine obesity, and lifestyle factors also play a crucial role.
Environmental Factors:
The environment in which a person lives can influence their eating and physical activity patterns. Factors such as limited access to fresh, healthy foods (food deserts), high availability of unhealthy foods, and the built environment can all contribute to obesity.
Psychological and Behavioral Factors:
Emotional and psychological factors, such as stress, depression, and a history of trauma, can lead to overeating and weight gain. Behavioral patterns like emotional eating, binge eating, and late-night snacking can also contribute to obesity.
It’s important to note that obesity often results from a complex interplay of these factors. Additionally, individual circumstances and genetics can vary significantly, making it important to approach obesity prevention and management on an individualized basis.
Addressing obesity typically involves a combination of dietary changes, increased physical activity, behavior modification, and, in some cases, medical intervention under the guidance of healthcare professionals.
About the guest – Kelley Gilberry
Certified Holistic Nutritionist and Author
Kelley started his career in the US Navy. His last three years in the military were spent as an instructor at the US Naval Academy in Annapolis, MD, where he became a certified instructor and Master Training Specialist.
After transitioning out of the military, he became a Product Specialist within the oil and gas industry, conducting training classes for companies like Shell, ExxonMobil, BP, and Chevron. He trained their personnel on how to commission, operate, troubleshoot, and fix their machinery.
During that time, he gained a ton of weight, and his health began to spiral out of control. He eventually became obese and was later diagnosed with both prediabetes and heart disease at the very same doctor’s visit.
He was so determined to reverse the misfortunes of his own health that he went back to school and became a Certified Holistic Nutritionist with a specialty in plant-based medicine. He lost nearly 70 pounds in less than a year and reversed all his health conditions by using the power of plant-based nutrition.
In February of 2022, he started his company, One Determined Vegan, where he now helps and teaches his clients how to harness the power of nature to naturally heal their bodies from chronic disease using plant-based nutrition. His new book “Plants Saved My Life” will be hitting the stores and Amazon on May 9th.
Learn more at: OneDeterminedVegan.com.
Learn More About Obehi Podcast
Obehi Podcast brings you leaders and experts from different industries to share their experiences, relating to the African diaspora, business, and storytelling. Listen to Obehi Podcast across different platforms: Spotify, Apple Podcast, YouTube, and much more.
Want to learn more about storytelling? Start by downloading the first chapter of The Storytelling Series for Small Businesses.
