Obesity is now considered a disease rather than a temporary health condition, as it affects all body organs and their proper functioning. It can lead to a range of serious chronic illnesses that may be life-threatening, such as heart disease, certain types of cancer, diabetes, and more. Therefore, it is essential to make a real effort to get rid of excess weight before it turns into obesity, especially if you already have extra kilograms, in order to maintain a healthy and sound body.
How can you protect yourself from obesity? The answer is explained below.
Obesity Is a Serious Disease
Obesity is a chronic and complex disease characterized by excessive fat accumulation that can negatively affect health. It increases the risk of type 2 diabetes and heart disease, affects bone health and fertility, and raises the risk of certain cancers. Obesity also impacts quality of life, influencing factors such as sleep and mobility, according to the World Health Organization (WHO).
Overweight and obesity are diagnosed by measuring a person’s weight and height and calculating the Body Mass Index (BMI): weight (kg) / height² (m²). BMI is an approximate indicator of body fat, and other measurements, such as waist circumference, can also help in diagnosing obesity.
If you want to lose weight, creating a clear plan will help. Weight loss involves adopting a lifestyle that includes healthy eating habits, regular physical activity, sufficient sleep, and stress management.
Important Steps for Weight Loss
Some steps can help you lose weight, according to the NHS, including:
Consulting a nutritionist to understand your body’s needs.
Engaging in at least 150 minutes of physical activity per week, which can be divided into shorter sessions.
Eating five servings of fruits and vegetables daily (80 grams of fresh or frozen fruits or vegetables count as one serving).
Aiming to lose between 0.5 and 1 kilogram per week.
Reading food labels; products marked green more than yellow or red are usually healthier choices.
Replacing sugary drinks with water. If you dislike the taste of plain water, add lemon or orange slices for flavor.
Reducing the intake of foods high in sugar and fat, and replacing sugary breakfast cereals with whole-grain options.
Sharing your weight-loss plan with someone you trust to stay motivated during difficult days.
Five Tips to Help You Achieve Your Weight-Loss Goals
According to the CDC, the following tips can support healthy weight loss:
Understand your personal motivation: Think about why you want to lose weight, whether due to a family history of heart disease or a desire to be more physically active. Writing down your reasons helps you stay focused.
Track your current habits: Monitor your diet, physical activity, sleep, and stress levels using a notebook or an app.
Set specific, realistic goals: Choose achievable short-term goals and reward yourself for progress, such as drinking water instead of sugary beverages or walking for 15 minutes in the evening. Avoid unrealistic goals that may lead to frustration.
Seek support: Support from family or friends can be helpful. You may also benefit from joining a weight-loss program or consulting a nutritionist or doctor.
Monitor your progress: Regularly review your goals, identify what works, and adjust your plan as needed. Add new goals once you consistently achieve existing ones.
Habits to Give Up for a Healthy Weight
Do not aim for rapid weight loss through extreme diets.
Avoid storing unhealthy foods at home, such as chips and sweets. Choose healthier alternatives like popcorn, fruits, rice cakes, or lupin beans.
Do not skip meals, as this may lead to overeating later.
Do not force yourself to finish your plate if you feel full; save the leftovers for the next day.
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