Today I would like to talk t o you about how to prevent obesity. Now obesity is a serious problem and believe me, prevention is really better than trying to deal with the health risk associated with being obese. So the most obvious advice to start with is eating healthily. So what I would like you to do is get really inspired by healthy food choices and the kinds of foods that I want to enjoy more of is vegetables. Plenty of vegetables of all shapes and sizes, colors and varieties. Lots of fruit, fresh whole fruit and berries, lean meats, oily fish, nuts, seeds, low fat dairy and whole grains--- All these kinds of foods, these unprocessed natural foods that we were designed to eat are what your body needs to help you function well. If you can I would try to cut back on or perhaps minimize or not have with every meal certain other kinds of foods and these would include pastries, sweets, cakes, crisps and chocolates, colas and fizzy drinks, and large amounts of fruit juices or smoothies, these are kinds of foods that should generally be taken in moderation. Now other advice I could give you to prevent obesity is drink plenty of water. Sometimes our bodies could mistake hunger signals for thirst signals, so if you feel hungry, have a glass of water and see how you feel. Another tip is to eat slowly, this gives your body enough time to recognize when your stomach is full and then you will know when to stop eating. If you do decide that you are actually feeling quite full you don't have to finish your plate. Please do leave what is left on your plate for another time. Any other tips? Well because we are talking about plates, we would advise you to buy small dinner plates, this will the encourage you to have slightly smaller portions sizes and then again it would reduce the amount that you are actually eating. Another good tip would be to notice any unhealthy eating patterns. For example, if you know that your weak spot is going to a big buffet or going to a big dinner party or perhaps when you are at home on your own and you are feeling really bored, these are all kinds of things that you should look for. And if you notice that these are the patterns that you have then try and curb it before it becomes a problem. Exercise, now although exercise is not necessarily a really effective tool for losing weight because you can get an increased appetite when you exercise, it will be important for burning calories long term and maintaining a healthy functioning body so get active in any way that you can. Walk to places if you can do, maybe cycle to places. If you can incorporate a gym or maybe a health club or perhaps a hobby that you like then maybe consider buying an exercise DVD and doing it on your lounge for 10—15 minutes before you go to work or before you take the children to school. If your clothes are feeling tight, do check your weight and in fact it might be worth checking your weight every 1 or two weeks or so just to make sure that you are not gradually gaining weight without noticing. An unhealthy weight would be a BMI of 25 or more or a waist circumference larger than 80 cm for a lady and 94 cm in a man. If you notice that you are gradually gaining weight then now is the time to combat it, it is better to take action before you start gaining weight because it is much harder to lose once you are already obese. Simply because it will take a lot more sustained effort, so good luck with staying slim and healthy and I hope that these tips have been useful for you.