The World Obesity Federation's World Obesity Day homepage warns that an estimated 1.9 billion people worldwide will be living with obesity by 2035, and childhood obesity is predicted to double between 2020 and 2035. are doing.
These worrying statistics have made obesity a global issue and led to World Obesity Day being observed on March 4 every year. The day aims to raise awareness about the causes and risks of obesity and the impact it has on quality of life. The World Health Organization (WHO) defines overweight as a BMI of 25 or higher and obesity as a BMI of 30 or higher. Here are some preventive measures you can take to successfully fight obesity.
1. Limit your salt intake
Eating too much salt often leads to weight gain due to its water-retaining properties. Ultra-processed foods high in salt not only lead to weight gain, but also increase the risk of cardiovascular disease and high blood pressure. WHO recommends limiting salt intake to less than 5g per day.
2. Start small by losing weight.
Weight gain doesn't happen overnight. Research shows that on average, a person gains about 6.5 kg in 6 months, or about 1 kg per month. Experts suggest starting your weight loss journey early instead of waiting until the situation becomes serious.
3. Focus on lifestyle
Your lifestyle has a huge impact on your health. The stress of a 9-to-5 job, combined with sedentary behavior and a diet rich in trans fats and carbohydrates, can lead to a variety of health problems, including cardiovascular disease and joint pain. . Prioritize your meals and incorporate physical activity into your daily routine, such as taking a walk after dinner or taking the stairs instead of the elevator.
4. Maintain gut health
There is a link between obesity and gut health. The body's response to different foods is influenced by the gut biome, which plays a key role in energy absorption, food breakdown, appetite regulation, fat storage, and inflammation. Include probiotics in your diet to support gut health.
In summary, these are just some of the basic tips to fight obesity and improve your quality of life. For optimal results, combine a balanced diet, enough sleep, and regular physical activity.
