Approximately 51 percent or more than four billion of the world’s population will be obese or overweight in the next 12 years as predicted by the World Obesity Federation’s 2023 atlas. The said publication also predicted the economic impact of overweight and obesity to reach $4.32 trillion each year by 2035.

The World Health Organization (WHO) defines overweight and obesity as abnormal or excessive accumulation of fat that presents health risk. It says that obesity is one side of the double burden of malnutrition since more people are currently obese than underweight in every region, except in the sub-Saharan Africa and Asia. What was once considered a problem only in high-income countries has now shown a dramatic rise in low- and middle-income countries, specifically in urban areas. Most of overweight or obese children live in developing countries, where the rate of increase has been more than 30 percent higher compared to developed countries.

Being overweight or obese is not as simple as being fat or heavy. We should not make light of this health condition. This is a very serious condition because, according to the Centers for Disease Control and Prevention (CDC), people who suffer from excessive weight and body fat are at risk of diseases and health conditions, such as all causes of death or mortality, high-blood pressure or hypertension, dyslipidemia characterized by high LDL or bad cholesterol, low HDL or good cholesterol, or high levels of triglycerides, type 2 diabetes mellitus, coronary heart disease, stroke, gallbladder disease, osteoarthritis or the breakdown of cartilage and bone within a joint that limits movement and causes pain, sleep apnea and breathing problems, several types of cancer, low quality of life, mental illness including clinical depression and anxiety, body pain, and difficulty with physical functioning.

In my practice as a registered nutritionist dietitian spanning over two decades, I know for a fact that no one wants to be obese. No one would intentionally make themselves gain weight or body fat. A lot of people, however, do not realize how so many factors have led them to accumulate excessive fat until they have to face reality and deal with the consequences of obesity.

We don’t gain permanent weight from fat overnight. So many things happened along the way that brought you to this state of overweight and obesity, one of which is eating behavior. Perhaps it is not because you are a voracious eater or simply a food lover. Maybe there is some emotional and mental issues that compel you to eat more or choose what isn’t beneficial to your body. Have you ever heard of anyone eating vegetables as comfort food? Of course, you haven’t! Comfort food includes chocolates, ice cream, cookies, fries, pizza, and sweet stuff, like the currently popular milk tea and other high fat and high caloric beverages, laden with refined carbs. Regular intake of these food items and the like will surely make you accumulate fat and gain excess weight.

Unhealthy fat and refined sugar can cause inflammatory reactions in the body that mess up with your gut health, immunity, hormones, and metabolism. How can you efficiently lose weight if your hormones are haywire because you don’t get much nourishment from the type of food that you eat? Going cold turkey or totally avoiding what you are used to eating may not work for you. But if you wish to beat obesity and lose those excess fat, why don’t you begin to eat a vegetable dish with your meal? Or have a fruit for snack before having just a smaller portion of your preferred snack? The goal is to gradually incorporate life-giving food into your daily diet to slowly replace the unhealthy choices. You will be surprised with yourself when the cravings start to decrease and your mind and body get better nourished.

If you are struggling emotionally and mentally and find yourself turning to food for comfort, don’t hesitate to seek professional help. If this is not the case, look at other factors that could mess up your body’s system such as sleeping pattern and also motivation to be more mindful about movement.

Sleep deprivation and lack of quality sleep and rest can wreak havoc on your hormones, most especially the one that controls your satiety and appetite. The less sleep you get, the higher your ghrelin hormone is, which stimulates appetite.

As mentioned earlier, body pain and difficulty with physical functioning are related to obesity. This limits one’s ability to move and exercise. It isn’t impossible, but just like incorporating life-giving food gradually, being physically active must also be done gradually and with caution. Walking for five to 10 minutes for a start will do. Chair exercises and wading or swimming will help you move, get some flexibility, and burn calories without putting much pressure on the joints due to the weight.

When it comes to getting rid of excess fat and beating obesity, the journey may be long and arduous but it is not impossible. Instead of getting overwhelmed with how much weight and body fat you need to lose, take it one day at a time. Address what compels you to eat and make unhealthy food choices, remove distractions that prevent you from getting enough sleep, and intentionally start to move. Focus on how you feel and what you have been able to accomplish no matter how simple it may seem. We’re looking at progression, not perfection.

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