According to WHO, more than 650 million people worldwide will be obese in 2023. Obesity is more common in adults than in children. The prevalence of obesity is higher in developed countries.

Causes:

• Improper diet: consuming large amounts of calories, saturated fat, trans fat and free sugar.
• Sedentary lifestyle: lack of physical activity.
• Genetic factors: some people have a predisposition to gain excess weight.
• Socioeconomic factors: people with low income are more likely to be obese.

Consequences:

Obesity increases the risk of developing many diseases such as:

• Cardiovascular disease
• Type 2 diabetes mellitus
• Certain cancers
• Musculoskeletal diseases
• Mental disorders

Fighting obesity:

Prevention:

• Healthy diet
• Regular physical activity
• Illumination

Treatment:

• Dietary therapy
• Physical exercise
• Medication
• Surgical treatment

Role of the State:

• Development and implementation of programmes to combat obesity
• Creating conditions for a healthy lifestyle
• Limiting the advertising of products that contribute to weight gain

Role of each individual:

• Leading a healthy lifestyle
• Controlling body weight
• Seeking specialist help if necessary

Obesity is a serious problem, but it is solvable. Together we can make a difference.

How to overcome excess weight forever

Remember that there is no magic pill. Losing weight is a long-term process that requires a comprehensive approach.

Here are a few tips that will help you fight excess weight:

1. Change your diet:

• Reduce your calorie intake. You can do this by reducing portions, choosing less calorific foods and snacking on healthy foods.
• Eat more fruits, vegetables and whole grain products. These foods are rich in fibre, which helps you feel satiated and stay hunger-free for longer.
• Limit your intake of processed foods, sugary drinks and trans fats. These foods are high in calories and low in nutrients.
• Drink plenty of water. Water helps you feel satiated and speeds up your metabolism.

2. Increase your physical activity:

• Try to move as much as possible throughout the day. Use the stairs instead of the lift, walk instead of driving, and exercise.
• Exercise 3-5 times a week. Choose a sport that you enjoy and do it regularly.
• Increase your daily activity. You can walk your dog, dance, swim or cycle.

3. Change your lifestyle:

• Get 7-8 hours of sleep per night. Not getting enough sleep can increase your appetite and slow your metabolism.
• Manage stress. Stress can lead to overeating. Find healthy ways to cope with stress, such as yoga, meditation, or walking outdoors.
• Don’t set unrealistic goals for yourself. Set small, achievable goals for yourself.
• Don’t blame yourself for failures. All people fail. Don’t blame yourself for it, just start over.

4. Consider professional help:

• If you find it difficult to lose weight on your own, see a dietitian. A dietitian can help you create an eating plan that is right for you.
• You can also see a psychologist. A psychologist can help you understand the reasons why you are overweight and help you change your attitude to food.

Remember that weight loss is a marathon, not a sprint. Do not expect quick results. Be patient, persistent and do not give up.