Overweight and Obesity

The cases for being overweight and obese are increasing every year, from kids, teens, young adults, to adults. This can be affected mainly on the kinds of foods and drinks that we intake, and the type of physical activity that we do in our daily routine.

Most of the time, some of us might eat more of “unhealthy foods” or drink “high-calorie drinks”, while having less physical activities, of which could result to being overweight or worst, to being obese.

Overweight refers to overheaviness. It is applied to a person whose weight is 10% to 20% above the desirable body weight. Obesity is a condition in which body weight is more than 20% above the desirable body weight, marked by excess body fat often resulting in a significant impairment of health.

Probable Causes

• Faulty eating habits such as bedtime snacking
• Overeating
• Inactivity (decreased energy expenditure)
• Endocrinal disorder
• Drug action effect

Probable Symptoms

• Overweight. Weight is 10% above the desirable body weight. Body fat percentage is more than 15% for men and more 25% for women.

• Obesity. Weight is 20% above desirable body weight. Body fat percentage is above 20% for men and above 30% for women.

Helpful Dietary Management

1. Modify diet if the cause of obesity is a faulty diet. Only a small percentage of all obesity cases is non-dietary in nature.

2. Manage overweight and obesity using a 3-stemmed program consisting a sound dietary management, exercise or physical activity, and behavior modification.

3. Have a diet low in calories, low in fat and high in complex carbohydrates if reducing weight. See Reducing Diet (Weight Loss Diet and Tips)

4. Take a daily food allowances in 3 regular meals with breakfast as the heaviest and supper, the lightest.

5. Omit supper but not breakfast if ever skipping a meal is desired! Allow a 5-hour interval between meals, and less than 3 hours from the last meal to bedtime.

6. Never snack just before bedtime. It is a major offense.

7. Drink from 6 to 8 glasses of pure water everyday. Drink in between meals.See The Importance of Water.

8. Lose weight gradually but consistently until you reach a desirable weight.

Overweight and obesity are the two common problems in the world that may sometimes be neglected and not taken seriously by some people. It can endanger our health and can result to various health problems. However, when you choose the road to healthy living, it can develop not just your health but your quality of life as you grow older as well.

Reference: Healing Wonders of Diet Effective Guide to Diet Therapy p.68-69 © 2003 Philippine Publishing House ISBN 971-581-013-6