Feel overweight? Here is the evidence-based approach to overcome obesity
What is “Obesity”?
According to WHO, Overweight and obesity are defined as abnormal or excessive fat accumulation that presents a risk to health. A body mass index (BMI) over 25 is considered overweight, and over 30 is obese.
There are several online tools that work out your BMI in seconds. Here is the formula they follow:
BMI = weight (kg) / (height (m))²
Why does “Obesity” matter? What does it do to you?
There are numerous conditions and diseases which are more likely to affect a person if they are obese or overweight, such as diabetes, heart disease, high blood pressure, and some cancers.
Studies have also shown that obesity leads to a number serious diseases and conditions, such as:
- Metabolic Syndrome
- Type 2 Diabetes
- High Blood Pressure
- High Triglycerides and Low “good” Cholesterol
- Heart Disease
- Stroke
- Sleep Apnea
- Gallbladder Disease
- Sexual Health Issues
- Nonalcoholic Fatty Liver Disease
- Osteoarthritis
- Mental Health Conditions
Statistics state: in 2019, there were around 5.02 million deaths due to obesity.
Moreover, Between 2015 and 2019, adults aged 80 to 84 years had the highest incidence of obesity-associated cancer in the United States, with a rate of 810.5 per 100,000 people.
The World Health Organisation estimates that at least 2.8 million people die a year globally from being overweight or obese.
Research by the University of Oxford also found that moderate obesity can reduce your life expectancy by 3 years, whilst in those with severe obesity the figure is as high as 10 years. Other studies have found this number is as high as 14 years.
Does “Obesity” exist? How common is this issue?
Here are some statistics that will blow your mind:
- Nearly 39 percent of adults (18 years and older) worldwide were overweight as of 2019.
- From 2017 to March 2020, the obesity prevalence among the total U.S. population aged 20 and older was around 42 percent.
- As of 2020, 60 percent of the population in Finland considered themselves overweight or obese. Furthermore, over 58 percent of the Icelandic population were reported to be overweight or obese. Across the European countries featured, many had more than half of their population classed as overweight or obese.
- According to the most recent NHS health survey, around two-thirds of the English population aged 16 or over are overweight or obese.
What can we do to overcome or prevent obesity?
Healthy Lifestyle
Before proceeding to the activites, it’s imperative to know that some casual steps and activities every time you feel sick or gain weight, will never take you anywhere. You rather need to consider a healthy lifestyle with regular exercise and atomic habits, as a vital ingredient of a successful career and happy life. Here are some steps you can take:
1. Regular aerobic activity
“Aerobic” means “with Oxygen”. Aerobic exercises are cardiovascular exercises that makes your heart pump faster and your lungs take in more oxygen.
Aerobic exercises burn fat, increase stamina, strengthen heart, muscles and lungs, Reduced risk of high blood pressure, diabetes, stroke, obesity and heart disease, decrease anxiety and depression and so on.
Aerobic Activities include: walking, swimming, cycling, running/jogging, jumping rope and so on.
The American Heart AssociationTrusted Source recommends 30 minutes or more of aerobic exercise five or more days each week. That can be broken up, though. For example, you can take three 10-minute walks throughout the day.
2. Stay active throughout the day
Apart from daily gym workout and other aerobic activities, staying physically active throughout the day is also very important to keep yourself in shape, specially if you work a desk job. You should try and walk to your colleagues office, instead of using the phone. You can use a standing desk to keep you in motion. Management experts suggest having a walking path around the desk, not only to keep you healthy physically, but it also helps in mental and intellectual productivity.
3. Choose what you consume wisely
Avoid consuming sugar and sugary products such as beverages and drinks, candies, cookies, ice creams, biscuits, etc. Reduce eating red meat, processed meat, potatoes and refined grains.
4. Maintain a “Healthy Circadian Rhythm”
What is “Circadian Rhythm”? Check out this video.
in short, Circadian rhythms are 24-hour cycles that are part of the body’s internal clock, running in the background to carry out essential functions and processes. One of the most important and well-known circadian rhythms is the sleep-wake cycle.
A research conducted by the National Library of Medicine, has discovered evidence that connects these rhythms to metabolism and weight through the regulation of blood sugar and cholesterol.
5. Less Screen Time
Multiple researches have found that screen time is directly proportional to obesity. The researches include one conducted by the Global Maternal and Child Health, Cambridge University and Wiley Online Library.
Sitting in front of a screen for long hours, without any physical activity, leads to obesity. Moreover, the ads mostly promote unhealthy foods and beverages, that contribute widely to weight gain.
Final Words:
From my experience in the field of fitness and martial arts from a teenage, and now as a coach and trainer for almost five years, I have concluded that key to a fit body and healthy mind is consistency with physical exercise, which is not possible without a committed regular schedule, and more effective and often neglected, a circle and community to keep you inspired and motivated.
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