10 Steps You Can Take in 2023 before the Obesity Outlook in 2035

As a society, we face a growing epidemic of obesity and overweight, which is projected to affect more than half of the world's population by 2035. These disturbing trends seriously affect our physical, mental, and spiritual well-being. In this article, we'll look at 10 tips to help you prepare yourself mentally, spiritually, and physically for the challenges of obesity and being overweight. 
1. Change your mindset
The first step to preparing for this pandemic is to change your mindset. This means recognizing that being overweight and overweight is not just a cosmetic problem, it can have serious health consequences. This is definitely where mental health care can come in and help guide you. Your mindset is everything. You can't do anything if your mind is cluttered with everything.
2. Develop healthy eating habits. A healthy eating plan is one of the most important steps in preparing for this pandemic. This means eating a balanced diet rich in nutrients such as fruits, vegetables, whole grains, and lean protein. 
3. Move: Regular exercise is essential for maintaining a healthy weight and reducing the risk of obesity and overweight. Find an activity you love, like running, or swimming, and make it a regular part of your daily routine. 
4. Stress Management: Stress can contribute to overeating and weight gain. In the world we live in many people are stressed out about finances, lack of employment, having to go back to work in an office, and no longer able to work hybrid or strictly from home. Many have been diagnosed with medical conditions, trying to manage family, unruly disobedient kids, and stressing through a divorce sometimes all at once. This is why learning coping mechanisms to manage stress is so important. To manage stress, practice relaxation techniques such as deep breathing and meditation. 
​5. Get enough sleep. Lack of sleep has been linked to obesity and overweight. Make it a point to get at least 7-8 hours of sleep per night to maintain a healthy weight. Sometimes this can seem impossible especially if you have children and struggling to balance out life, work, children, and marriage. Have a conversation with your family about the importance of sleep and make a pack to work together to make it happen.
6. Seeking Support: Obesity and being overweight can be difficult to manage alone. Seek support from family, friends, or medical professionals to help you reach your goals. Having peer support is important as well. Find a local support group either online or in person that you can attend. Seek mental health counseling to help you work through any past trauma that could be triggering your eating habits.
7. Stay hydrated: Drinking plenty of water can help you feel full and prevent overeating. Make it a point to get your 8 glasses of water a day. if drinking water is difficult try to pep it up by using lemons and cucumbers. Always check with your doctor to make sure 8 glasses of water are appropriate for your situation. This is important because some people may have medical conditions such as kidney disease and dialysis where a large intake of water may not be appropriate so always check with your doctor.
8. Limit your alcohol intake: Alcohol is high in calories and can contribute to weight gain. Limit your alcohol intake to one or two drinks per day. When leaving one addiction such as food alcohol can sneak up and you can find yourself in an addiction transfer so make sure you are paying close attention to your alcohol intake. If you have a history of alcohol abuse or dependency reach out and get help because alcoholism has been classified as a disease.
9. Mindfulness: Mindfulness helps you stay in the present and be aware of your eating habits. Practice mindful eating by savoring each bite, listening to your body's hunger cues, and avoiding distractions while eating.  You can utilize counting in your mind while savoring and enjoying your food. When you are eating try to think and identify the ingredients you are tasting in your meal this can be a form of mindfulness.
10. Practice self-care: Finally, practice self-care to help maintain a healthy weight. This means taking care of your mental, emotional, and spiritual well-being through activities such as journaling, therapy, or meditation.  Find something you enjoy doing and do it, be consistent and find your happy place.

In conclusion, preparing for the obesity and overweight epidemic requires a comprehensive and holistic approach that includes mental, spiritual, and physical health. By changing your mindset, developing a healthy eating plan, staying active, managing stress, getting enough sleep, seeking support, staying hydrated, limiting alcohol consumption, practicing mindfulness, prayer, meditation and practicing self-care, you can take steps to maintain a healthy weight and reduce your risk of obesity and overweight-related health problems.

Note: Always check in with your doctor to rule out genetics which can also play a role in obesity. We know that food and a lack of exercise definitely play a role in obesity but don't go at this fight without being fully informed because some people are eating and exercising but because they have not been fully examined and informed they are still struggling with weight issues.
Chikeitha Owens LPC CBC CCTP #worldobesityday #obesity2023 #obesity2035 #obesitymatters #obesityactioncoalition #asmbs #dfwwaitloss #mentalhealth #bariatricsurgery #aabc #heartdisease #diabetes