Obesity continues to be one of the country's public health issues. As one of the health concerns, every first week of September is declared as Obesity Prevention Awareness Week under Proclamation No. 162 series of 1999. Annually, it is commemorated to raise awareness about obesity and the serious health concerns linked with it.

Now, what is Obesity? According to World Health Organization (WHO), obesity is linked to a wide range of major health issues and is one of the aspects of the double burden of malnutrition. It refers to the abnormal or excessive fat accumulation in the body with a body mass index (BMI) of over 30. It lowers the immunity and resilience to illnesses and comorbidities such as insulin resistance, hypertension, diabetes, and metabolic syndrome.

With obesity, not only does the body grow in size, but the person also becomes more vulnerable to acquiring life-threatening health problems. And without intervention, obesity is likely to persist until adulthood.

Additionally, obesity can also have an impact on a person's quality of life and relationships with family and friends. It can affect the psychological capacity of a person leading to depression, anxiety, low self-esteem, social isolation and lower work output.

There is no one or simple answer to the increasing rates of obesity. It is a complicated situation that necessitates a comprehensive solution. Thus, here are some guidelines to prevent developing obesity:

1. Healthy-balanced diet

In prevention and management of obesity, food quality and quantity matters. It's no secret that the amount and type of food people consume has a direct correlation with their weight.

However, there is no need to rashly cut down half of your food to lose weight immediately. Losing weight is a process that takes time and should never be in an instant. Instead, check your calories and choose nutrient-dense foods such as fruits, vegetables, whole grains, nonfat and low-fat dairy, fish and shellfish, unprocessed lean meat and skinless chicken, nuts, and legumes.

It is very important to choose your food wisely and to pair your healthy-balanced diet with a good exercise. Healthy eating is essential for overall health and keeping a healthy weight. As much as possible, avoid or limit your intake of highly processed food, sugar-sweetened beverages, high sodium foods, fatty foods and fad diets.

2. Physical activity

Exercise can help with weight control. It is essential to stay active and exercise more regularly in order to maintain a healthy weight. Obesity is caused by an energy imbalance: too many calories consumed and not enough calories burnt. So, to burn those extra calories, it is recommended to exercise regularly at least 150 minutes or two and a half hours of moderate-to-vigorous physical activity weekly. Simple activities such as jogging, running, walking, dancing, hiking, cycling, and others can greatly assist in obtaining and maintaining a healthy weight.

3. Self-monitoring

Self-monitoring is a fundamental, and one of the most important, behavioral interventional method for weight control and lifestyle modification. Self-monitoring means consciously observing your diet and exercise patterns followed by self-weighing to monitor and keep your weight on track. It helps to promote self-awareness of target behaviors and results, so it may act as an early warning system if issues arise and can also help track your progress. Self-control and self-discipline are also essential in the management of obesity.

Hence, as they say, prevention is always better than cure, that is why you should always check your weight and change some of your ways. Management of obesity may come as hard but it gets easier on the run. Seek professional help, such as from nutritionist-dietitians or your doctor, to help you attain a healthy weight in order to live a healthy life. (Development Management Officer II (PNFP) Lizelle L. Bete / This email address is being protected from spambots. You need JavaScript enabled to view it. / 0963-1090-198)

References:

Healthy Weight Checklist. (2021, April 9). Obesity Prevention Source. Retrieved September 6, 2022, from https://www.hsph.harvard.edu/obesity-prevention-source/diet-lifestyle-to-prevent-obesity/

Obesity. (2020, February 21). Retrieved September 6, 2022, from https://www.who.int/health-topics/obesity#tab=tab_1

Obesity Action Coalition. (2021, October 15). Self-Monitoring - The Way to Successful Weight Management. Retrieved September 6, 2022, from https://www.obesityaction.org/resources/self-monitoring-the-way-to-successful-weight-management/

Physical Activity. (2016, April 12). Obesity Prevention Source. Retrieved September 6, 2022, from https://www.hsph.harvard.edu/obesity-prevention-source/obesity-causes/physical-activity-and-obesity/

Proclamation no. 162, S. 1999: GOVPH. Official Gazette of the Republic of the Philippines. (1999, August 21). Retrieved September 6, 2022, from https://www.officialgazette.gov.ph/1999/08/21/proclamation-no-162-s-1999/