When people hear the word obesity, they usually think of bulging bellies, jiggly flabs, and button-busting waistlines. While those are also things of concern, they are only a small part of the problem. With obesity, the bigger issue lies in the dangers that it can cause to a person’s health and wellbeing.
To put it simply, obesity is a complex disease which involves an excessive and unhealthy amount of body fats (World Health Organization). When this happens, not only does the body expand in size, the person also becomes increasingly at risk of developing life-threatening health conditions, such as heart disease, diabetes, high blood pressure, and certain cancers. Furthermore, obesity can also contribute to the worsening of psychological issues such as depression and low self-esteem.
Obesity Prevention Awareness Week is observed every first week of September by virtue of Proclamation No. 162 signed on Aug. 21, 1999, by former President Joseph Estrada. The proclamation noted that obesity was one of the country’s serious health problems.
For the Cordillera Administrative Region (CAR), this poses a major problem. According to a study conducted by Benguet State University with the assistance of the Regional Nutrition Committee, in 2019, it is estimated that over 50% employed in the Regional Line Agencies in the Cordillera are either overweight or obese. With this data, it can be said that more than half of the region’s government employees at the regional level have a higher chance of acquiring the aforementioned diseases related to obesity. For the general wellbeing of the populace and the region’s economic productivity, this issue may likely cause many negative complications in the long run if left unchecked.
Before it reaches that point, some things must be done. Fortunately, obesity can be prevented. In addition to government programs and initiatives from private institutions, each person should also take it upon themselves to keep themselves healthy and free from obesity. To do that, here are some helpful tips:
- Maintain a healthy diet. A healthy diet is one that is able to maintain energy balance to carry out everyday tasks and ensure proper functioning of the body. Apart from energy balance, a healthy diet provides all the nutrients in the right amount needed by the body to function properly. To maintain a healthy diet, at least consume 400 grams of vegetables and fruits per day excluding starchy roots: <10% of total energy intake from free sugars; <30% of total energy intake from fats; <10% of total energy intake from saturated fats and <1% of total energy intake from trans-fats and <5 grams of salt (one teaspoon) intake per day. Eat three regular meals a day with limited snacking. Healthy diet may have a stronger effect on weight loss than physical activity.
- Stay active and exercise regularly.Having an active lifestyle is one of the most effective means of maintaining a healthy weight. To maintain normal body mass index (BMI), according to Philippine National Guidelines on Physical Activity (PNGPA), you need to get at least 30 to 60 minutes of moderate-intensity activities daily. Physical activity has a stronger effect in preventing weight regain after weight loss. If you can’t go to the gym due to the ongoing quarantine, don’t worry. You can still burn fats even by just doing everyday activities like walking and cleaning. Also, ensure proper hydration, drink 250 ml of fluid every 15 to 20 minutes of activity.
- Keep your weight in check.Checking your weight at least once a week increases your chances of preventing obesity. By doing this, you can determine whether your efforts are working or not. With that information, you are able to adjust your plans and strategies accordingly.
- Get a general medical examination at least once a year. When it comes to health and fitness, getting regular check-ups provide many advantages. Aside from determining diseases early on, it also gives you a picture of what your current health is like. Using that information as reference, you will be able to come up with better diet and fitness strategies.
- Be consistent.For a successful health and weight management, consistency is key. If you exercise or eat healthily only from time to time, it will not make much of a difference. To achieve any favorable effect, one must strictly and constantly stick to a plan and make it happen.
Conclusion
Preventing obesity may not be as simple as it sounds but ultimately, it is doable and is worth all the effort and sacrifice. You just have to start doing it and stick to it. Note that when trying to lose weight, eating a healthy diet alone does not guarantee weight loss. Nor does physical activity alone guarantee that a person will lose weight. bmb/rdp
References
Nutrition Month Talking Points 2019
Degay, Imelda O. 2019. Prevalence of Overweight and Obesity Among Employees of Selected Regional Line Agencies in the CAR
https://www.healthline.com/health/how-to-prevent-obesity#prevention-for-adults
