Hello everyone, I am here to inform you about something very important in our society, health issues. One of them is obesity which I will talk about today.
Obesity as defined by Google is a disorder involving excessive body fat that increases the risk of health problems. It is also defined by the World Health Organization (WHO) as excessive fat accumulation that presents a risk to health.
These are facts about obesity I collected from the WHO website:
Worldwide obesity has nearly tripled since 1975.
In 2016, more than 1.9 billion adults, 18 years and older, were overweight. Of these over 650 million were obese.
39% of adults aged 18 years and over were overweight in 2016, and 13% were obese.
Most of the world's population live in countries where overweight and obesity kills more people than underweight.
38 million children under the age of 5 were overweight or obese in 2019.
Over 340 million children and adolescents aged 5-19 were overweight or obese in 2016.
Obesity is preventable.
That ends the facts. As you can see, a lot of people are excessively fat.
People who are obese have a BMI (Body mass index) of 30 or more. A person with a BMI of 25 or more is considered overweight according to WHO. The normal BMI is from 18.5 to 24.9.
BMI (Body Mass Index) can be simply calculated by using your height and weight. The formula is : BMI = Kg/m², where kg is your weight in kilograms and m² is your height in meters squared. So you can calculate your BMI (Body Mass Index) by dividing your weight by your height squared.
Assuming I weigh 60kg and I an 160cm tall which is 1.6 m tall. I can calculate my BMI by dividing my weight by my height squared which is (60) /(1.6*1.6) which is 60 divided by 2.56 giving my BMI as 23.43. Oh my God I think I need to exercise more because I'm fat but according to WHO, I have a normal weight
I think it's best that as you read this article to calculate your BMI so you can know the next steps to take.
Causes of obesity
Now let's talk about the causes of obesity, I know most of us reading this article know one very important cause, eating too much food but actually, there are more causes of obesity than just eating food. I will now state them to you:
People who have obese parents are more prone to becoming obese than those with parents with normal weight.
2. Poor diet
This is something I know many people know about. Obesity as we defined before is the accumulation of excess fat. Remember that this is over a period of time. Poor choices in life and adopting a poor diet consisting of too much alcohol, drinking too many sugary drinks and comfort eating are more likely to cause obesity. Even if you will do some of these, at least accompany it with a lot of exercise.
3. Lack of physical activity
When you don't exercise a lot or at all, it causes obesity. Imagine someone who has not exercised for 20 years. Anyway, physical activity comprises of more than exercise, from walking to work for adults to playing for kids, all these a physical activities. Sports are also an example. How many obese athletes have you seen. If you have you can post a comment below. Imagine someone going to work every day, sitting on a chair, always drinking coffee, coming back every day to sit down and watch some TV. Definitely, this if not coupled with exercise may cause obesity.
Other causes of obesity include spending too much time on screens, medications, diseases, psychological factors, social issues, etc.
Note that obesity can occur at any age, so for the married adults, monitor your weight and that of your kids too.
Health risks/effects /dangers of obesity
The different dangers or health problems which can be caused or aggravated by obesity include:
But before I start, do you know obesity makes a person more prone to the contraction of the deadly Corona virus.
1. Heart disease and stroke
2. Type - 2 diabetes
3. High blood pressure
4. Different types of cancer
￼5. Mental illnesses such as depression or anxiety.
6. Kidney disease
7. Weakened muscles and bones
Prevention of obesity
As we can see, there are many different kinds of health risks associated with obesity and there are also a more which are not written in this article. So that means we have to watch our weight before hitting a BMI of 25 or above. You can follow the steps below to get a step farther from obesity.
As I said before, you don't just become obese in a day and because of that you can't just move from a BMI of 25 or more to a BMI of 18.5 to 24.9 in just a day. We should know that it's a gradual process, sometimes things like exercise can be tiring but I tell you prayers perseverance are the keys.
Let me inform you of some of the necessary steps to take:
1. Make sure everyone is getting good and enough sleep, both the kids and/or you the adult.
Here is an info graphics by National Sleep Foundation showing proper amount of sleep in hours for different age groups:
2. Consume less processed and sugary foods: Processed foods are those foods that have been chemically altered and processed to increase shelf life, flavor or other purposes. Much of these foods are not good for your body because of how they have been chemically altered. Apart from obesity they are also known to cause cancer.
3. Performing a lot of physical activities : Physical activities are not only limited to exercises. From walking to work for adults to playing for kids. All these are physical activities which help to reduce the chances of you becoming obese. For the exercises, you can go to the gym and if you don't really like going to the gym, you can ask the trainer at the gym to help you design an exercise plan. You can also use workout apps or exercise apps available on play store and I also use the apps. Sometimes when you go to work, you can walk or if your workplace is too far, you can walk half way. It's better than nothing
Think of food as something that brings about fat which is not needed and exercise as the method to remove that unwanted fat
4. Reducing the amount of time you spend on the screen: Screen time is a very common part of the day in this generation. People spend a lot of time on screens like tv's, phones, laptops, etc. This is not good as that time can be spent to exercise.
5. Adopting healthy eating practices : Don't eat too much junk or fast food. Home made meals are the best. Include a lot of vegetables in your diets. There are different kinds of diets. You can post a comment below if you want me to write my next article about them.
Below is a food pyramid which can help guide you a little bit.
Solutions to obesity
If you are already obese and you want to reduce that excess fat, prevention methods with a lot of exercise would work. Special diets, performing a lot of physical activity, weight management programs will help. Also surgery is an option but I know many of us will prefer to use the other solutions.
I hope this article really helped you and has educated us about obesity. You can share this article to provide people with information. If you have any questions, post a comment. I will try my best to answer them in the least time possible.
Please do me a favor and hit the like button and follow me for more articles. Remember, I didn't ask you to hit your phone on the floor. Just press the buttons.
Stay safe, stay fit, stay healthy and stay educated.
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