Obesity is a common health problem affecting millions of people all over the globe. It is a condition in which excess body fat has accumulated to the extent that it may have an adverse effect on health. It has been a considerable health problem in the Philippines thus, by virtue of Proclamation No. 162 dated August 21, 1999, the former President Joseph Ejercito Estrada declared the first week of September of every year as the Obesity Prevention Awareness Week in the Philippines.
It has been observed that obesity is among the many growing variables in the country to cause serious health problems due to the growing addiction to the Western type of lifestyle and diet that could adversely affect national socio-economic development. If one wants to know if he or she is obese, the World Health Organization (WHO) points out that one may use the height (in meters) and weight (in kilograms) to calculate the body mass index (BMI), which is quantified by dividing the weight by the square height (kg/m2). If the BMI resulted to greater or equal to 25, it is interpreted as overweight. On the other hand, a BMI equal or greater than 30 is considered obese.
WHO says it requires an integrated approach to prevent obesity. First is promoting healthy eating habits and encouraging exercise; second is developing public policies that promote access to healthy, low-fat, high-fiber foods; and lastly, training healthcare professionals so that they can effectively support people who need to lose weight and help others avoid gaining weight. On an individual level, here are ways that you can do to prevent obesity:
1. Eat more fruits and vegetables and fewer foods high in sugars, salts and saturated fats
Don’t forget Kumainment No. 3: Kumain ng gulay at prutas araw-araw; and Kumainment No. 8: Hinay-hinay sa maaalat, mamantika at matatamis.
2. Limit the intake of sugar and salt consumption from all sources; don’t eat junk food
Don’t give into your cravings for sugary foods such as cookies, cakes, ice cream and milk tea. Foods that are high in fat, salt and sugar are not only unhealthy but it also encourages overeating.
3. Drink more water instead of sugary drinks
Drink at least 8 glasses of water a day. Water has a lot of health benefits than sugary drinks such as soft drinks, milk tea and powdered juice. Additionally, water can help reduce sugar cravings and aid weight maintenance.
4. Engage in regular physical activity
Do at least 30 minutes of regular, moderate-intensity activity on most days. Exercise, even in moderate amounts, can go a long way in helping you keep the weight off. Aerobic exercises like walking, running, dancing, swimming and cycling will increase your energy expenditure therefore helping you burn fat and increase muscle weight.
Don’t forget Kumainment No. 10: Maging aktibo. Iwasan ang alak, huwag manigarilyo.
5. Avoid processed foods
Consumption of processed foods is linked to higher risk of obesity. Make sure that you consume more whole foods and fresh fruits and vegetables to your meals and snacks.
It’s never too late to change your lifestyle. Push yourself to be healthier and start tweaking your diet. Eat more fruits and vegetables, exercise regularly and drink at least 8 glasses of water a day. Always remember the 10 Kumainments by the National Nutrition Council and you will be assured of a healthy life ahead.
AA VI Cielo Katrina M. Mabalot
Sources:
1. “5 simple things you can do now to prevent obesity” from https://www.themedicalcityclinic.com/5-simple-things-you-can-do-now-to-prevent-obesity/
2. “Obesity and Prevention Awareness Week” from https://www.sunstar.com.ph/article/30029/Local-News/Obesity-Prevention-and-Awareness-Week-2015
3. “Proclamation No. 162, s. 1999” from https://www.officialgazette.gov.ph/1999/08/21/proclamation-no-162-s-1999/