Carrying too much weight may feeel uncomfortable and makes everything burdensome -- it limits your movement and flexibility, you may find it difficult to wear your favorite dress or pants, you may feel back aches and easily experience fatigue, and in the worst case scenario, it may lead to heart disease and other lifestyle-related diseases, if not prevented.
The World Obesity Foundation (WOF) gave the Philippines a national obesity score of 6 out of 10 which is classified as moderate risk. The country also recorded a very rapid growth of obesity rate among Filipino adults as well. From the result of Expanded National Nutrition Survey (ENNS) conducted by DOST-FNRI in 2019, 28.8% are overweight and 9.6% are obese among adults, 20-59 years old, based on BMI.
There are a set of practices and behaviors that are necessary to keep one’s weight at a healthy level to prevent overnutrition. Here are ways of weight management that will surely give a long-term result.
1. Ensure Proper Nutrition
First and foremost, diet plays a very vital role in weight management and 80% of successful weight loss comes from a proper diet. Nowadays, there are a lot of fast-food chains and restaurants that emerged to provide a more convenient way of purchasing meals. We all know that commercial foods are high in calories. Having regular intake of these kinds of foods may lead to overweight and obesity, which may get worse for the people with sedentary lifestyles.
Having discipline in choosing better food choices and control in food quantity is a good way to start investing in health and nutrition. Consume what is only needed, do not make yourself hungry and likewise, do not let yourself overeat for these may lead to harmful effects.
The ideal way to start balancing your food intake is limiting food intake of sweets, fatty and salty foods; practicing eating in moderation; choosing variety of foods to get all the nutrients that the body needs. Being disciplined is one of the hardest first steps in weight management for it changes your whole lifestyle. However, it has a long-term benefit for your health and surely, everything will follow.
2. Move, move, move: Avoid being sedentary
Sedentary lifestyle has a big impact and one of it is being at risk of obesity. Exercise increases the metabolism rate of a person which helps the body burn more calories.
Incorporating exercise in your daily routine will help you to manage your weight successfully. Simple activities such as walking or riding a bike to work or doing errands, and even squeezing stretching exercises during working hours can add up to your physical activity time. Moreso, alloting time to make yourself perspire including playing your favoring outdoor games is also a way to go.
Small changes in one’s daily routine can make a big contribution in your health. Choosing to be physically active has more benefits not only weight loss but holistically.
3. Stay focused and motivated
The desire to lose weight and have better lifestyle must come from the individual. It is a must to do these for yourself because you want it for your own good. Keep yourself motivated and focus on aiming to make the best version of you.
If you fail to control your overeating or you skip to workout, do not blame yourself and easily give up. Weight control does not involve making perfect choices; but rather it is about attempting to make good healthy choices more often than poor ones.
Giving into the temptation of overeating and inactivity does not mean it is the end of your healthy lifestyle. You can always pick yourself up and return to your track. Keep the eagerness burning in attaining your desired weight.
Lastly, do not compare your weight loss journey with others. Everyone is different and unique. Everyone has different metabolic rates and every human body has a unique way on how it reacts. Always remember to aim for a healthy rate of weight loss and do not measure yourself by what others are doing or their results. Keep your focus and motivation in making better self, because each day you are one step ahead from where you started.
Making a gradual change in your lifestyle has a huge impact in losing weight. It is not an instant and overnight process, but it is a prolonged commitment that one should give time to for their own betterment.
Written by NO I Ace Patriarca
References:
DOST-FNRI: Overweight and Obesity is top Nutrition concern in 8 Metro Manila cities-FNRI survey (08/20/2019) https://www.fnri.dost.gov.ph/index.php/programs-and-projects/news-and-announcement/769-overweight-and-obesity-is-top-nutrition-concern-in-8-metro-manila-cities-fnri-survey
The Philippines is getting fat: Obesity rates increase as poor nutrition persist by Business World (03/31/2021) https://www.bworldonline.com/the-philippines-is-getting-fat-obesity-rates-increase-as-poor-nutrition-persists/
Healthline: Does Exercise Help You Lose Weight? The Surprising Truth by Helen West, RD (08/05/2021) https://www.healthline.com/nutrition/does-exercise-cause-weight-loss#other-benefits
Weight Loss: The No-Diet Approach by Mellisa Conrad Stöppler, MD and William C. Shiel, Jr., MD, FACP, FACR (11/13/2020) https://www.medicinenet.com/weight_loss/article.htm
