Obesity is a medical condition characterised by an excessive accumulation of body fat that can negatively impact health. It is typically determined by calculating the Body Mass Index (BMI), a ratio of weight to height. A BMI of 30 or higher is generally classified as obese. Obesity increases the risk of various health problems, including heart disease, diabetes, certain cancers, and joint issues. Obesity is a worldwide issue. The latest data from the World Obesity Atlas 2023 projects Malaysia to have a significant annual increment in obesity rates among adults and children. It also projected that 41% of Malaysian adults will be obese by 2035. This statistical projection is something worrying. Action should be taken to prevent the situation from getting worse.

Individuals who are struggling with obesity should always consume a healthy source of nutrient-rich diet. Eating real food is the key! These real foods include fresh fruits and vegetables packed with vitamins, minerals and antioxidants. Lean proteins such as chicken, fish, tofu, and legumes support muscle health and aid in metabolism. Fibre-rich foods like brown rice, quinoa, legumes and whole grains can maintain satiety by slowing down digestion, which makes us feel fuller for longer after eating. By keeping hunger at bay, fibre plays a crucial role in weight management and supports a healthy diet, especially for obese patient to reduce their weight.

Besides choosing a healthy food source, portion control is vital for managing calorie intake. Understanding serving sizes and practising mindful eating can help individuals become more aware of their hunger cues and avoid mindless snacking. Controlling portion size allows people to enjoy various foods while staying within their daily calorie limits. Tools like portion-controlled plates, measuring cups, or visual cues can help people gauge how much they should eat. When combined with balanced, nutrient-rich meals, portion control helps create a sustainable approach to eating that can lead to gradual weight loss, improved energy levels, and better long-term health for those with obesity.

Processed food for the obese should be avoided as they are particularly unhealthy. There are often high in calories, contain unhealthy fats, added with sugars, and contain extra  sodium level. The high caloric input contributes to weight gain and cause poor health. The high sugar and fat content in processed foods can lead to overeating by triggering cravings and disrupting hunger signals, which further exacerbates weight gain. Additionally, many processed foods contain artificial ingredients and preservatives that can negatively affect metabolism and overall health. Avoiding processed foods and opting for whole and consuming the nutrient-dense food is key to reduce the obesity.

Regular physical activity plays a vital role in burning calories and building muscle, which boosts metabolism and aids in weight management. Engaging in exercise, whether through structured workouts, sports, or simply incorporating more movement into daily routines as simple as brisk walk helps to improve the cardiovascular health. Physical exercise promotes better circulation, allowing oxygen and nutrients to reach the body’s tissues more effectively. Additionally, prioritising adequate sleep and managing stress are essential components of a healthy lifestyle. Adopting a balanced lifestyle that includes physical activity, proper sleep, and stress management will create a supportive environment for healthy eating and sustainable weight loss. This comprehensive approach not only combats obesity but also fosters long-term health and well-being.

In conclusion, combating obesity requires a multifaceted approach that emphasises not just dietary changes, but also a commitment to a healthier lifestyle. Incorporating regular exercise, whether through structured workouts or daily activities, significantly enhances cardiovascular health and boosts mood, making it easier to adopt and maintain healthy habits. Additionally, prioritising sleep and managing stress further supports weight management and overall well-being. By embracing these holistic strategies, individuals struggling with obesity can foster lasting changes that lead to a healthier, more fulfilling life. Ultimately, it’s about creating a balanced lifestyle that nurtures both body and mind, paving the way for sustainable health and vitality.