Obesity – A problem amongst us!

Over the years, dietary trends have shifted globally from traditionally preferred diets to what we now call Westernized diets. This shift in dietary patterns is what is considered as the Global Nutrition Transition.  Westernized foods which include fried chicken and fried chips with a bottle of fizzy drink, heavy cheeseburgers with fries and loaded pizzas which contain fatty meat and cheese, are mostly high in calories, low in the needed nutrients and therefore can result in uncontrolled weight gain leading to overweight and obesity, as well as, other unwanted health conditions in the body.

These diet-related diseases include obesity, hypertension, diabetes (type 2) and some cancers. This article has its main focus on obesity, which has become a major dietary challenge in the society in which we live today.  As a nutrition expert, allow me to show you how to be aware of the dietary behaviours that lead to obesity. I will also take you through some few tips to help you overcome uncontrolled weight gain and keep up your body shape.

We now live in a society that has become so easy for people to gain weight and this puts the general public at the risk of becoming obese. This has made the society in which we live in to be considered as potentially Obesogenic. This also means that unhealthy foods or foods that have high amounts of calories and lead to weight gain are much more readily available and are trending in societies in which we live both across the developing and developed parts of the world.  Nowadays, it is very easy to buy a portion of delicious and mouth-watering pizza, at an incredibly good price deal and this is ready to be served within just about 15 to 20 minutes.

Also, it is relatively easy to get a bottle of fizzy drink to quench your thirst and this does taste better than the traditional act of drinking water. However, this is not particularly healthy as the body requires water to constantly remain hydrated. Another unhealthy trend is that most children and even some adults like to take in sweets. These include toffees and sugar-sweetened snacks.  Am I right to this? Well, if the answer is yes, this means that we are all in some ways at risk of weight gain and therefore we need to become extra conscious of what we eat daily so that we do not gain weight in excess.

When we overeat or eat the unhealthy foods for a prolonged period, all the excess energy that the body does not require is stored as fat. Over time, the fat builds up in the body and this leads to weight gain. Therefore if care is not taken, in some few decades a lot of people are likely to become obese and this has called for the need for professionals including myself, to sound the cymbal of unhealthy diet and how it will affect us later in life.

The habit of becoming health conscious of what we eat daily is gradually fading away. Most people do not eat intentionally and eat mainly based on the nearness and quick readiness of affordable fast foods. Some people also eat to satisfy their cravings and this is not particularly a healthy habit.  If you are already obese, or you feel you have started gaining weight and your clothes are not fitting anymore, then make sure you see your health professional, so you can know whether your weight status is healthy or not. You should also learn to suppress your cravings, especially when it comes to the frequency of the intake of fried foods.

It is worthy to note that if as an individual, you fail to eat healthily and end up becoming obese, unwanted conditions such as high blood pressure, heart disease and also diabetes can easily set in.  As a professional, I would like to encourage you to live healthy, eat consciously and save yourself from having to acquire unhealthy chronic conditions and end up managing lifestyle diseases for many years of your life. Therefore, I’ve included some information to help you eat healthily and grow in a healthy manner.

Dietary tips for effective body weight control

1. Portion size control

It is very necessary for people to learn to regulate their food portion intakes. Most diet professionals can design meal plans and calculate meal portion quantities based on the nutritional and health needs of individuals. Regulation of your servings at meal times helps in regulating body weight and therefore reduces the tendency of becoming overweight or obese. Control your cravings surrounding the foods you enjoy and more importantly make a conscious decision to control the quantities of your daily food intakes. It is necessary to consume more lean meat and white meat instead of conventional red meat and pork which are high in fat and cholesterol. You can opt for low-fat alternatives of food such as skimmed and semi-skimmed milk instead of whole milk if you want to regulate your body weight. It also advisable to consume whole grains which are high in dietary fibre instead of polished grains and this is effective in body weight management.

2. Eating varied foods

Although you may have few foods that you really enjoy, it is important to develop and to maintain a varied dietary pattern. Varying the diet helps to not only regulate body weight but also helps to improve health outcomes. Foods that contain different vegetables will impart diverse health benefits that will help to keep a fit body. Each colour of fruit and vegetable has a unique benefit that it imparts.

Fruits and vegetables that are of the colour red are mostly rich in lycopene, as is present in tomatoes and watermelons. Lycopene is known to impart the red visible colour and notable for its anticancer properties and is also a powerful antioxidant. Vegetables that are orange in colour, for example, carrots, are high in beta-carotene, which helps to improve skin integrity and also reduce the risk of cardiovascular disease.

3. Reduce the intake of fried foods

Fried foods are palatable, tasty and mostly crispy and makes them very appealing. However, too much consumption of fried foods can lead to excessive weight gain. This is because, fried foods are mostly high in calories and therefore, frequent intakes of fried foods can result in obesity in the long term. Reducing the intakes of fried foods and rather consuming boiled, grilled and roasted foods, will help you to prevent weight gain.

4. Reduce the intakes of sweets and fizzy drinks

Sweets such as toffees, cookies and sugary drinks when consumed frequently can contribute to weight gain. This is because too much intake of such foods will lead to excess carbohydrates which will, in turn, be converted into fats to be stored up in the body and this reflects as weight gain. Also, once you get addicted to consuming fizzy drinks, you tend to drink them in increasing quantities and much more frequently, which is not a healthy thing to do. This is because, in addition to becoming obese, excessive intake of fizzy drinks and sweets can result in other health conditions such as diabetes and increased risk of cardiovascular disease.

5. Do not eat late at night

Usually, if the body is not able to utilise the energy from the food you consume, it results in what is called a positive energy balance and this reflects in weight gain. Excess fat, if accumulated in the body, is deposited in the adipose tissues. This reflects in an accumulation of abdominal fat, increased waist circumference, weight gain in the upper arms and also in the thighs. It is, therefore, more helpful if you complete your daily meals at least two or more hours before you go to bed. This will enable the body to digest the food consumed and utilise some amount of energy before you go to bed. Finishing your daily meals early will help to regulate your energy balance and then control your body weight.

Eating right and drinking enough water is good for the body. Also, you need to become responsible for which foods you consume daily. Eat consciously, maintain your body weight and stay healthy.

#Pearlie.