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On our previous posts, there were many instances where we brought up the consequences of unhealthy living. However, if we have no understanding about these consequences, we might not be too concerned about it, which is alarming.
So, for today's post, we'll be discussing the different consequences of unhealthy living, starting with obesity!
In Singapore, based on the 2017 National Population Health Survey, the prevalence of obesity among Singaporeans aged 18 to 69 years, was 8.9%.
As obesity brings a lot of disadvantages to our health, it is thus important to understand what it is and how we can avoid it (and this helps us worry less in the future!)
What is obesity?
Obesity is a condition where our body has excess or abnormal storage of fat, which is harmful for our health as we become at risk of chronic diseases.
Obesity is usually defined through an individual's body mass index(BMI). To find out your own BMI, you can calculate it using this equation: BMI = weight (kg) / [height (m) x height (m)]
A BMI of 18.5 to 22.9 is considered healthy, however for a BMI of 23, it would mean that your health is at risk. If you have a BMI of 30 and above, you would be considered obese.
However, it is a misconception to believe that as long as your BMI is in healthy range, it lowers your risk of diseases and illnesses. BMI gives you an estimate of your total body fat, but not how it's distributed.
Besides BMI, obesity can also be defined through waist circumference, which gives us an estimate of our abdominal fat to let us know if we have any risk of central obesity, where hidden fat is deposited in our belly, around our internal organs. Larger waist circumference means that we have more fat stored in our abdomen and fat storage in the abdomen may interfere with the functions of our heart, liver and other vital organs.
You can try measuring your own waist circumference with a measuring tape, placed close to your skin and ensuring the tape is in between your lower ribs and navel. Make sure to take the measurement when you exhale!
If you have a waist circumference of above 80cm for Asian women, and 90cm for Asian men, it implies abdominal obesity. Abdominal obesity is a condition where excessive fat around the stomach and abdomen has built up to an extent that it is likely to have a negative impact on health such as a risk of type 2 diabetes or cardiovascular diseases.
What causes obesity?
After understanding the definition of obesity, let's understand what leads to obesity.
When we have an imbalance between our energy (calorie) intake and energy used by our body, this may lead to weight gain. For example, we will gain weight if our body uses lesser energy than what we take in with our food and drinks.
Some of our lifestyle habits are actually common causes of obesity, such as:
Eating large portions or snacking in between meals
Consuming food or drinks that is rich in fat and sugar
Having a sedentary lifestyle
Lack of exercise
Hence, we can make improvements in our lifestyle that can prevent us from being obese.
Why is obesity bad for me?
Obesity does bring a lot of problems – and it's not just trying to find new clothes to fit you. Every kilogram over your ideal weight would strain your body – from your head to your toes! (like your painful knees and your overworked heart)
Additionally, obesity would lead to a whole list of health problems (and I'm not exaggerating). Being ranked the 5th leading risk for global deaths by the World Health Organisation (WHO), obesity can cause diseases like:
Diabetes
Cardiovascular disease
Stroke
Hypertension (High Blood Pressure)
Heart Attacks
Certain cancers
and many more...
To avoid all these illnesses, we should thus make the effort to take care of our health so that we don't become obese.
How can I avoid obesity?
Now that we're more aware of the risks of obesity, what can we do to maintain a healthy weight?
Firstly, before jumping the gun, make sure to set realistic goals! You can find out your BMI first, then plan out how much weight to lose over how long. (e.g. you can aim to lose 0.5kg to 1kg per week)
Next, find out your current activity levels and daily energy needs so that you know what to modify in your diet and daily activity, for you to be able to lose weight.
For your diet, some recommendations that you can follow to help you control your weight would be to:
Cut down on sugar, fat and salt in your diet
Increase your fruit, vegetable and whole grain intake
Use My Healthy Plate as a guide for your meals!
Avoid skipping meals and stick to regular meal times
Eat in moderation and avoid snacking
Though you might have the motivation to lose weight now, make sure not to have a crash diet! It would be dangerous to your health and is not sustainable in the long run. If you need help, make sure to approach a dietitian, as they can help you plan a balanced diet with fewer calories which will allow you to achieve and maintain a healthy weight.
Besides better managing your diet, you should also get more active! You can start small, by including regular physical activity in your daily routine, like taking the stairs instead of the lift, or taking exercise breaks in between study or work hours. Then, try getting regular physical activity throughout the day and ensure you get at least 150 min of it per week (e.g. brisk walking or cycling for 30 minutes, 5 days in a week)
Add an extra dose of fun and fitness by going for gym classes or have outdoor activities with your family and friends!
If you're one to struggle to stay motivated to your goals, here are some tips for you too:
Set realistic goals 🎯
Reward yourself after achieving a weight goal 🎁
Make healthy eating and exercise part of your lifestyle 🏃♀️
Surround yourself with supportive friends and family 👨👩👦
Visualise a slimmer and healthier you 🔭
Always think positive!🤩
Conclusion
We hope you were able to gain more thorough understanding on the topic of obesity and why it's important for all of us to maintain a balanced lifestyle! We shouldn't procrastinate on taking care of our body, so let's try managing our weight now to avoid obesity!
Our next topic will be about diabetes so read our next post to find out another common consequence of unhealthy living!
Sources
Changi General Hospital, 2011. What is Obesity?. [Online] Available at: https://www.healthhub.sg/sites/assets/Assets/PDFs/EHA%20and%20CGH/CGH%20-%20FA_CGH%20Obesity%20Brochure_180311.pdf [Accessed 13 June 2021].
Health Promotion Board, 2021. Do You Know All There Is To Know About Your Belly Fat?. [Online] Available at: https://www.healthhub.sg/live-healthy/2084/understanding-abdominal-obesity [Accessed 27 June 2021].
Health Promotion Board, 2021. Obesity in Singapore: It's Not a Small World. [Online]
Available at: https://www.healthhub.sg/live-healthy/764/its-not-a-small-world-after-all
[Accessed 26 June 2021].
never knew obesity could be measured in more ways than bmi & that it can lead to such grave consequences :( thanks for the info!