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What YOU can Do To Avoid Becoming Overweight

6 slices of bread on a counter top with different vegetables and fruits on them. The first has a white cheese with orange slices ontop, one has snap peas, the third has cucumbers and a type of nut on top, the fourth has sliced avacado, the fifth has kiwi and blueberries, the sixth slice of bread has sliced tomatoes and some basil.

Have you noticed after eating so much that you become overly too full? That is because you have. Our bodies aren’t set up to ingest so much all at one time, so to cope our body holds onto those carbs and fats in areas causing our body to swell. Gaining weight isn’t horrible, it is okay to gain a couple pounds every month but gaining that weight from poor quality food faster than that can lead to becoming overweight and eventually obesity which then can lead to lifelong health issues like coronary heart disease or diabetes. But, if you can change the way you eat, you reverse any effects of being overweight can cause.

Knowing when you are overweight can come slowly and some of the symptoms you don’t know you actually have are there. Increased blood pressure can occur and one wouldn’t even know, high cholesterol, but most of the symptoms we can

tell like increased weight gain (above the normal gain), loss of breath, snoring while sleeping, consistent exhaustion every day, joint pain, back pain, depression, and even low self-esteem. These symptoms can later develop into diabetes, chronic heart failure, stroke, coronary artery disease, blood clots, kidney failure, asthma and the list can go on.

So what can we do to change that:

  • Portion meals! Portioning will help with overeating in one sitting (yes, you should still snack)

  • Eat slower, savor the taste of the nutrients being provided to your body instead of inhaling everything on the plate. It will help with feeling fuller when combined with portioning.

  • Include variety of veggies, fruits, protein, and dairy! Having a balanced diet is a great way to increase the intake of vitamins that our body needs to stay healthy.

  • Exercise regularly (meaning not just once a week)

  • Decrease the amount of cigarettes smoked and alcohol consumed

The Chiropractic Office of Dr. Gene Ross want to help with reaching out and providing tips for a healthy lifestyle so that we as people can encourage the next generations to continue living long and healthy.

Cespedes, Andrea. “Ideal Monthly Weight Gain.” LIVESTRONG.COM, Leaf Group,

“How to Avoid Obesity.” Ramsay Health, Ramsay Health Care, 1 Jan. 2019,

“Obesity Symptoms.” Healthdirect, Healthdirect Australia,

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