Jakarta, IO – World Obesity Day has been observed on March 4 since 2020 to raise awareness about the global obesity epidemic while encouraging practical solutions to help people achieve and maintain a healthy weight, as well as finding useful solutions to combat the obesity crisis.
According to the World Health Organization (WHO), obesity is one of the main risk factors for various chronic diseases, including diabetes, cardiovascular disease, hypertension, stroke, and several types of cancer. By 2022, 1 out of 8 people in the world will live with obesity. And while adult obesity worldwide has more than doubled since 1990, adolescent obesity has quadrupled.
Children have a higher risk of being overweight or obese than adults. Globally, 390 million children and adolescents aged 5–19 years been overweight by 2022, including 160 million living with obesity, which is predicted to worsen. Childhood obesity is expected to increase 100% between 2020 and 2035.
Senior Director, Worldwide Nutrition Education and Training at Herbalife Susan Bowerman stated that with the fact that obesity crisis growing faster in children than adults, it is very important to overcome this global epidemic. More than just focusing on weight loss, it’s important to adopt habits that foster a healthy relationship with food and promote an active lifestyle that is sustainable over the long term.
Obesity and overweight, according to WHO, can be prevented. To achieve and maintain a healthy weight while working towards a healthy and active lifestyle, here are some actionable and specific steps you can take:
1. Don’t just focus on losing weight
Prioritize daily habits of following a healthy diet and staying active, and maintain these practices throughout your life.
2. Define and celebrate the main goals
Celebrate every achievement, big and small – whether it’s reaching your weekly activity minutes, cooking more meals at home, or staying within your daily calorie limit – because this makes it possible to see how far you’ve come, and not how far you have to go. When it comes to weight loss, a slow and steady process is best, although it can feel frustrating at times.
3. Avoid fad diets
This may allow you to lose weight temporarily, but may eliminate healthy foods or food groups which may result in nutritional deficiencies or increase the risk of losing muscle mass instead of body fat. Remember that the goal should also change your habits to help you maintain your target weight.
4. Make sure consume enough protein
Protein is important in weight management because it helps control hunger by making you feel full longer. Protein supports growth and repair muscle, also help maintain lean body mass as you lose body fat.
5. Include healthy snacks
Snacks account for almost a third of daily energy intake, but many typical snack foods are high in calories, sugar, fat, and salt. Choose nutrient-dense, protein-rich snacks to help you not feel hungry until your next meal. Yogurt and fruit, hummus and baby carrots, or hard-boiled eggs and some whole wheat crackers can meet those needs.
6. Don’t reduce calories too much
Very low-calorie diets can slow metabolism hinder weight loss and are not sustainable in the long term. Please be focus on a variety of healthy foods in your daily diet – lean protein, colorful fruits and vegetables, whole grains and nuts, and small amounts of healthy fats from foods like nuts, seeds, and avocado.
7. Get moving
Try to be active for at least 30 minutes of moderate activity every day. Small changes like taking the stairs instead of the elevator or getting off the bus two or three stops before reaching your destination can make a significant difference.
8. Plan and prepare healthy meals
Planning meals will help determine what ingredients you need to buy and help stock your refrigerator and cupboards with healthy foods. Preparing food and storing it in the refrigerator or freezer can help prevent you from choosing fast food or delivery.
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9. Control portions
To reduce portions, try using smaller plates, glasses, cutlery, and serving spoons. It is also good to put portions on a plate or a small bowl, rather than eating directly from a large packaging or storage container.
10. Read nutrition labels
Know exactly what you eat and drink is very important when maintaining your weight. Reading labels gives you information about the calories, nutritional content, and portion sizes of the foods consumed.
11. Choose a balanced nutritious breakfast
Breakfast helps you to control your weight and concentrate at school or work, also stay focused on your activities. Breakfast should include a balance of protein, carbohydrates, and fat. If you have a busy schedule, consider making a healthy smoothie instead of relying on fast food or even skipping breakfast. (*)