Indeed, it is our secret desire not to gain extra weight, but unfortunately, this is not often the case as we end up googling “how to lose weight fast”. According to obesity facts and statistics, obesity or overweight means having more body fat than is considered healthy. This condition could lead to a myriad of health problems for everyone affected(including children and teens). So, if you are obese or overweight, these facts are for you.
Firstly, you will need to calculate your BMI (body mass index) = Weight kg/Height m2
Adult above 20 years Calculate BMI
Children and teens Calculate BMI
The result is interpreted as
- <18.5: Underweight
- 5-24.9: Healthy Weight
- 0-29.9: Overweight
- 0-39.9: Obese
- 40>: Morbidly Obese
Major Causes of Obesity
Weight gain occurs over time when your body stores more calories that it uses. A number of factors like unhealthy diet, excessive food intake, lack of exercise, and genetics can lead to weight gain. A few cases are caused by health problems or medications. Meanwhile, Here are ways these factors can lead to weight gain.
Poor Diet. An overweight or obese individual can still be malnourished. Malnutrition is insufficient, excessive, or imbalanced consumption of nutrients. A poor diet or oversize food portions can result in increased calorie intake and obesity
Genetics. Obesity facts shows that genetics plays a role in obesity. Genes can directly make a person susceptibility to weight gain. A person is more likely to develop obesity if one or both parents are obese. Genetics also affects hormones involved in fat regulation.
Psychological Factors. Some people binge eat when they are bored, sad, angry, or stressed, which may ultimately lead to obesity or overweight. On the other hand, Lack of sleep can also be a factor.
Health Conditions and Medications. Some underlying health conditions can cause an increase in weight, such as underactive thyroid, cushing syndrome, and polycystic ovary syndrome (PCOS). Certain medicines like antidepressants, steroids, and seizure medicines can lead to weight gain as well.
Managing/Preventing Obesity or Overweight
It is a fact that managing obesity requires a lifelong commitment to a healthy diet, physical exercise, and lifestyle modification; not just a short-term fix. Therefore, the goal of an obese individual should be to achieve and maintain a healthy weight, not really an ideal weight. As such, it is advisable to work with a team of professionals including dietitians, behavioral counselors, exercise professionals or obesity specialists.
Here are ways to maintain or work on your weight:
- Dietary Changes
Avoid drastic and unrealistic diet changes, such as crash diets, because they’re unlikely to help you keep excess weight off for the long term. An obese person can have hidden hunger (micronutrients deficiency). So, ensure you are not missing out on important nutrients. To make your diet healthier, eat more plant-based foods. Limit salt/added sugar and instead of frying; bake, boil, barbecue, roast, steam and drink at least 8 glasses of water daily.
- Physical Activity
Find an activity you love like dancing, swimming, walking, gardening or exercises in gyms. then do it regularly. Increased exercise is an essential part of obesity management. You will probably need to increase your exercise level or intensity as your endurance and fitness improve. According to obesity facts, individuals need to target at least 45 to 60 minutes of moderate activity a day.
- Behavioral Counseling
Talking with a mental health professional can help you address emotional and behavioral issues related to eating, lifestyle, and weight gain. You will learn how to monitor your diet, lifestyle, and stay on course.
- Medication or Surgery
Keep in mind that weight-loss medication is meant to be used along with diet, exercise, and lifestyle changes, not to replace them. In serious cases of obesity, people have had to undergo surgery to keep their weight in check and as advised by a doctor.
Ultimately, it is important to be an active participant in your weight loss journey in order to get a positive result. We urge you to start today. Here is a thoughtful letter for everyone fighting obesity.
