While healthy lifestyle habits can help reduce the risk of weight gain, class 3 obesity is influenced by complex genetic, biological, and environmental factors, so prevention isn’t always possible. With that said, there are several strategies that may help manage class 3 obesity and some of its complications.
Change Your Diet for the Long Term
A balanced diet that prioritizes whole, minimally processed foods and carefully reduces overall calorie intake can help support healthy weight management. Aim to eat a variety of fruits and vegetables daily, as well as fiber-rich whole grains and lean sources of protein.
A registered dietitian-nutritionist can help you come up with a safe and appropriate plan for your situation. Talk to your doctor before making any drastic changes to your diet.
Exercise
Daily physical activity is essential for maintaining a healthy body weight and muscle mass. It’s recommended that people with obesity get 200 to 300 minutes of moderate-intensity physical activity each week to support long-term weight loss efforts.
Before beginning an exercise program, talk to your doctor about the type of physical activity that’s likely to benefit you most and how to start safely.
Get Enough Sleep
Chronically poor sleep is linked to weight gain, so be sure you’re getting enough quality rest. Aim for at least seven hours of sleep each night.
If you’re having trouble getting enough quality sleep, let your doctor know so they can explore potential treatment options with you. For instance, obstructive sleep apnea (a condition in which you stop breathing during sleep) can be assessed with a sleep study.
Manage Stress
Too much stress can also increase your risk of gaining weight. Try yoga, meditation, and breathing exercises to better manage stress and keep your cortisol levels in check.
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