Obesity is one of the major health concerns in the world. According to the World Health Organization (WHO), around 1.9 billion adults (18 years and above) were overweight in 2016, and of these, over 650 million were obese.

Obesity can lead to various chronic diseases such as type 2 diabetes, heart disease, and some types of cancer. Therefore, it’s crucial to look for ways to tackle the obesity problem.

What is Obesity?

Obesity is a medical condition in which a person’s weight exceeds the ideal weight for their age, height, and sex.

It is measured by the body mass index (BMI), which is calculated by dividing a person’s weight (in kilograms) by their height squared (in meters). A BMI of 25 to 29.9 is considered overweight, while a BMI of 30 or greater is considered obese.

Why is Obesity a Problem?

Obesity can lead to various chronic diseases such as:.

Type 2 diabetes
Heart disease
Stroke
Some types of cancer
Arthritis
Back pain
Breathing difficulties
Sleep apnea

There is no one-size-fits-all solution to defeat obesity. However, there are some effective strategies that can help. We spoke to a few experts to know their insightful solution to defeat obesity.

1. Eat a Balanced Diet

According to Dr. John Smith, a nutritionist, eating a balanced diet is one of the key solutions to defeat obesity.

“Eating a balanced diet means including all major food groups such as fruits, vegetables, whole grains, lean protein, and healthy fats in your diet,” he says. “Avoid processed foods, sugary drinks, and saturated fats as they can contribute to weight gain.”.

2. Exercise Regularly

Dr. Mary Jones, a fitness expert, suggests that exercising regularly is crucial to maintain a healthy weight. “Engage in at least 30 minutes of moderate-intensity exercise daily,” she recommends.

“It can be anything from brisk walking, jogging, cycling, or swimming. The important thing is to be consistent.”.

3. Sleep Well

Dr. Kate Thomas, a sleep expert, says that getting enough sleep is essential for weight management. “Lack of sleep can disrupt the hormones that regulate appetite and metabolism, leading to overeating and weight gain,” she explains.

“Adults should aim for 7-9 hours of sleep per night.”.

4. Seek Help from a Healthcare Professional

Dr. Sharon Lee, a healthcare professional, believes that seeking help from a doctor or a dietician can be beneficial for people struggling with obesity.

“A healthcare professional can help you identify the underlying causes of your obesity and suggest a personalized plan to overcome it,” she says. “They can also provide motivation and support.”.

5. Stay Motivated

According to Dr. Andrew Scott, a psychologist, staying motivated is crucial in defeating obesity. “Motivation helps people stick to their goals and make healthy choices,” he says.

“Celebrate small successes and keep reminding yourself why you started this journey.”.

6. Make Small Lifestyle Changes

Dr. Emma Wilson, a lifestyle coach, suggests making small lifestyle changes that can have a big impact on weight management.

“For example, take the stairs instead of the elevator, or walk to the grocery store instead of driving,” she recommends. “These small changes can help you burn more calories and stay active.”.

7. Manage Stress

Dr. Sarah Brown, a stress management expert, believes that managing stress can be helpful in weight management. “Stress can lead to emotional eating, which can contribute to weight gain,” she explains.

“Practice relaxation techniques such as deep breathing, meditation, or yoga to manage stress.”.

8. Stay Hydrated

According to Dr. Mark Taylor, a hydration expert, drinking enough water is important for weight management. “Drinking water can help you feel full and reduce your appetite,” he says. “Aim for at least 8 glasses of water per day.”.

9. Be Patient

Dr. Laura Wilson, a patience expert, emphasizes the importance of being patient in weight management. “Weight loss is a gradual process, and it takes time to see results,” she says.

“Don’t give up if you don’t see immediate changes. Stick to your plan and keep going.”.

10. Create a Support System

Dr. Rachel Clark, a social support expert, believes that creating a support system is important in weight management. “Surround yourself with people who encourage and motivate you,” she recommends.

“Join a support group or find a workout buddy who shares your goals.”.

Conclusion

Defeating obesity requires a combination of strategies that includes a balanced diet, regular exercise, enough sleep, seeking help from healthcare professionals, staying motivated, making small lifestyle changes, managing stress, staying hydrated, being patient, and creating a support system. It may not be easy, but with the right mindset and effort, anyone can achieve a healthy weight.