Prevention of obesity by lifestyle adaptations

During adult life people in Germany have a mean weight gain of 15-20 kg. To prevent weight gain an adaptation in lifestyle with respect to physical exercise and/or nutrition is necessary. Increased physical exercise performed as endurance or resistance exercise can prevent weight gain but a considerable amount of exercise is necessary. Apart from positive changes in body composition, exercise also exerts effects on general health and the quality of life. With respect to nutrition, foodstuffs with low energy density should be favored, which results in large meal volumes and increased satiety; therefore, foods with a high fiber content and complex carbohydrates as well as those with a high water content (e.g. vegetables, fruits, salads and soups) should be preferred. Vegetarian nutrition and to a lesser extent a Mediterranean diet and diets with a low glycemic index are suitable for prevention of obesity. Fast foods, soft drinks and alcohol promote weight gain. The consumption of foodstuffs with a high content of fat and sugar should be reduced. Besides inadequate selection of foods, large portion sizes are often the reason for weight gain. It is unclear whether the distribution of meals (e.g. frequency, no breakfast or no supper) is of importance. Pregnant women should gain weight according to their BMI in order to minimize complications and to protect the child from becoming overweight. The recommended adaptations in lifestyle to prevent weight gain or to lose weight for pregnant women are similar to those for nonpregnant people.