Obesity And Overwieght
People today are very much concerned about their appearances. Likewise, controlling weight (gaining or losing weight) is an essential part of a person’s self image that people all around the world are most preoccupied with all the time. It is sad to know that overweight and obesity are now dramatically on the rise not only in high-income countries but low- and middle-income countries too.
Overweight and obesity are known as the abnormal or unnecessary excessive fat accumulation in the body that is harmful to the health.
Body mass index (BMI) is a simple index that is commonly used in classifying overweight and obesity in adult populations and individuals. The World Health Organization (WHO) defines “overweight” as a BMI equal to or more than 25, and “obesity” as a BMI equal to or more than 30.
Though body weight has become a major concern to many people for their self image and appearance, overweight and obesity leads to several major health risks too. Increase in excess weight increases health risks!
Common Causes of Obesity and Overweight:
Increased intake of foods that are high in fat and sugars but low in vitamins, minerals and other micronutrients.
Decreased physical activity: this is mainly due to the increased nature of many forms of work which are inactive, changing modes of transportation etc.
Genetic factors and ageing: most people tend to gain weight as they get older possibly because they may metabolize their food more slowly; unless they eat less, calories are converted into body fat. Also, many people are less active as they age.
Common Health Consequences:
Cardiovascular Disease (Heart Diseases and Stroke)
High Blood Pressure (Hypertension)
High Cholesterol Levels
Type 2 Diabetes
Heart Attacks
Osteoarthritis: extra weight can place increased stress on the bones and ligaments and the burden can be greater on the back.
Psychological Stress: loss of confidence and low self esteem for some people.
Reproductive Problems: obesity can cause menstrual irregularity and infertility in women.
Gallstones: stone-like material that form in the gallbladder. And also overweight may lead to enlarged gallbladder that may not work properly.
Health Problems in Children and Teens
Type 2 diabetes.
Likely to become overweight or obese as adults, with the same risks for disease.
Higher chance of premature death and disability in adulthood.
Common ways to Reduce Overweight and Obesity:
Overweight and obesity are largely preventable. Here are some common ways to reduce and prevent such conditions.
Maintain an energy balanced and a healthy weight
Limit energy intake from total fats by avoiding saturated fats and choosing unsaturated fats
Increase the consumption of fruit and vegetables, whole grains and nuts
Limit the intake of sugars
Increase physical activity – at least 30 minutes of daily regular physical activity or exercise is very important. More activity may be required for weight control.
Combining exercise with a proper low-calorie diet helps maintain a lean body mass; muscle and organ tissue. Therefore, the best way to maintain weight is through a nutritionally sound balanced diet. Exercise is the next most important element of an effective weight-control program. To keep the body at its optimal weight, a steady approach in eating and exercise habits is crucial.
Healthy lifestyle changes can be made slowly to make it easier to fit into the daily routine. It is extremely important for each country to increase awareness and create healthy environments for its people by making healthier diet options more affordable and easily assessable.
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