How to beat obesity in five simple steps

How to beat obesity in five simple steps (Photo: iStock)

According to the World Obesity Federation, an estimated 1.9 billion people worldwide will be affected by obesity in 2035. Maintaining an ideal weight can be challenging in a world where diets and lifestyles are constantly changing. Here are some sustainable measures you can implement to effectively address obesity. 

1. Adopt a balanced diet, maintain gut health

Ultra-processed foods, high in salt content contribute to weight gain due to their water retention properties.  WHO recommends limiting salt intake to no more than 5g per day.  Your body’s reaction to various foods is influenced by your gut microbiome, which is vital for energy absorption, digestion, appetite control, fat storage, and inflammation regulation. Integrate probiotics into your diet to promote a healthy gut. 

2. Control portions and calorie intake

Use smaller plates and bowls to help regulate food intake and prevent overeating. Once you feel 80 per cent full, stop eating. Keep track of your daily intake and maintain a calorie balance that supports weight loss or maintenance.

3. Stay active and hydrated 

Drink plenty of water throughout the day to prevent thirst from being mistaken for hunger. Limit consumption of sugary beverages and alcohol as they contribute to excess calorie intake. Engage in regular physical exercise including walking, jogging or cycling and strength training activities like weightlifting or bodyweight exercises. 

4. Get enough sleep and manage stress

Insufficient sleep has been linked to weight gain and obesity. Aim for 7-9 hours of quality sleep per night. Practice stress-reducing techniques such as yoga, journaling, deep breathing exercises or spending time outdoors to help prevent emotional eating and reduce the risk of weight gain.