Obesity is one of the most pressing health challenges of our time. It affects not only how we feel about our bodies but also how our bodies function—impacting everything from energy levels to heart health.
But here’s the good news: obesity is not a life sentence, and there are practical, science-backed ways to reclaim your health and well-being.
1. What Is Obesity?
Obesity is defined as having excess body fat that may impair health. It is typically measured using the Body Mass Index (BMI), where a BMI over 30 is classified as obese.
Example: Weight 78kg and Height 1,65m. BMI = 78 / (1,65×1,65) = 28,7 kg/m2. The patient is overweight but not obese.
However, weight is just one part of the story—metabolic health, lifestyle habits, and body composition are just as important.
2. Why Does Obesity Matter?
Obesity increases the risk of:
Obesity increases these cancers:
But these risks aren’t inevitable—they can be reduced with the right steps.
3. What Causes Obesity?
Obesity is not just about willpower. It’s influenced by a complex mix of:
- Hormonal imbalances: hypothyroidism, PCOS (polycystic ovary syndrome)
- Certain medications: antidepressants, antipsychotics, mood stabilizers, corticosteroids, antidiabetic medications, beta-blockers, antihistamines, hormonal medications, antiepileptics, HIV medications
Understanding the root causes helps us find effective, compassionate solutions.
4. 5 Real-Life Solutions That Work
1. Eat Smart, Not Less
- Focus on whole, unprocessed foods: vegetables, fruits, lean proteins, and healthy fats.
- Cut down on added sugars and ultra-processed snacks. Portion control matters, but quality of food is even more important than quantity.
Here are some Nutrition Recommendations:
- Limit intake of free sugars to less than 10% of total energy (ideally <5%).
- Fat intake should be <30% of total energy (saturated fats <10%; trans fats <1%).
- Salt intake: less than 5 grams/day.
- Promote fruits and vegetables: at least 400 grams per day.
- Encourage whole grains, legumes, and nuts.
2. Move More — But Make It Fun
You don’t need to run marathons! Daily walks (10000 steps a day), dancing in the kitchen, swimming, or yoga all count.
Aim for 150 minutes/week of moderate activity. Find something you enjoy—it’s easier to stick with.
3. Sleep enough
Poor sleep disrupts hormones that regulate hunger. Aim for 7–9 hours of restful sleep per night.
4. Manage Stress & Emotions
Stress can trigger cravings for comfort foods. Try:
- Mindful breathing
- Talking to a friend or therapist
- Physical activity
5. Seek Professional Support
Don’t go it alone. Doctors (Dr Jeff Koh) and Nutritionists (Irna Knapp) can offer tailored advice and interventions like:
- Nutrition education
- Weight-loss medications (example: Ozempic)
Ozempic (semaglutide) is a medication primarily used to treat type 2 diabetes and, more recently, for weight loss (under the name Wegovy, which contains the same active ingredient). It’s a GLP-1 receptor agonist that helps regulate blood sugar and appetite. Here’s a balanced look at its pros and cons:
- Bariatric surgery (not available at Intercare) or intragastric balloon.
5. Final Thoughts
Obesity is a medical condition shaped by modern lifestyles, environments, and biology. The journey toward a healthier weight is about progress. Small, consistent changes can lead to big, lasting results.
Whether you’re just starting out or you’ve tried before, this time can be different — with the right support, mindset, and strategies.
Don’t hesitate to consult general practioners (for example Dr Jeff Koh) and nutritionists (Irna Knapp) to help you.
