Dieting and exercise are the first treatment options for obesity. It is important to improve your diet by reducing the consumption of energy-dense foods such as those high in fat and sugars, and by increasing the intake of dietary fiber.
Recommended Healthy Diet
- Fresh fruits and vegetables
- Whole grains
- Fat-free or low-fat milk and milk products
- Foods low in saturated fats, trans fat, cholesterol, salt and added sugars
- Lean proteins from meat, fish, poultry
- If you do eat foods high in calories or fat, consume them less often and in smaller amounts
The Department of Health and Human Services recommends the following guidelines for exercise:
Children and adolescents should do 60 minutes (1 hour) or more of physical activity daily. That physical activity should include the following:
- Aerobic: Most of the 60 or more minutes a day should be either moderate- or vigorous-intensity aerobic physical activity, and should include vigorous-intensity physical activity at least 3 days a week.
- Muscle-strengthening: As part of their 60 or more minutes of daily physical activity, children and adolescents should include muscle-strengthening physical activity at least 3 days of the week.
- Bone-strengthening: As part of their 60 or more minutes of daily physical activity, children and adolescents should include bone-strengthening physical activity at least 3 days of the week