What to Do If You Have Obesity? Here Are the Recommendations

The impact of obesity includes a higher risk of type 2 diabetes, heart disease, cancer, as well as bone and reproductive system disorders.

People with obesity are more likely to experience various potentially serious health problems if not addressed promptly.  According to the World Health Organization (WHO), obesity is characterized by excessive fat accumulation that can negatively affect health.

If left untreated, obesity can lead to an increased risk of disease and a decrease in quality of life.  The impact of obesity includes a higher risk of type 2 diabetes, heart disease, cancer, as well as bone and reproductive system disorders.

The Indonesian Ministry of Health defines obesity as having a body mass index (BMI) over 27.  If your BMI exceeds 27, it is recommended that you immediately adopt a healthier lifestyle.

Although genetics, behavior, metabolism, and hormones all influence body weight, the primary cause of obesity is an imbalance between calories consumed and calories expended.

Keep reading for recommendations on how to manage obesity and reduce the risk of related diseases.

How to Manage Obesity

The goal of obesity treatment is to achieve and maintain a healthy weight.  This improves overall health and reduces the risk of obesity-related complications.  A healthy weight refers to a normal BMI between 18.5 and 25.  Here are some ways to lose weight and reduce disease risk associated with obesity:

Diet

It recommends a balanced low-energy diet by reducing 500-1,000 kcal from daily requirements.

Dietary changes may include:

• Reducing intake of complex carbohydrates like rice, potatoes, and corn
• Avoiding simple carbohydrates such as table sugar, syrup, honey, jam, candy, soft drinks, etc.
• Following the "T plate" model: vegetables should make up twice the amount of carbohydrate sources, protein should be equivalent to carbohydrates, and fruit should match the amount of carbohydrates or protein  
• Cutting down on fats found in fried foods, thick coconut milk, butter, and margarine
• Prioritizing lean protein sources
• Increasing vegetable consumption, preferably boiled, steamed, or sautéed
• Eating whole fruits as snacks
• Avoiding high-energy fruits like durian, mango, sapodilla, jackfruit, bananas, custard apples, and avocados
• Drinking plenty of water

Physical Activity

Recommended physical activity for treating obesity includes:

• At least 30 minutes of activity daily, or 150 minutes per week
• Walking a minimum of 10,000 steps per day
• Exercise routines, including aerobic activities (cycling, jogging, swimming, and golf) and anaerobic exercises (breathing exercises, karate, high jump, and weightlifting), 3-5 times per week for 40-60 minutes
• Gradually increase exercise intensity based on maximum heart rate according to age
• Follow the BBTT principle (good, correct, regular, and measurable training)

Emotional Patterns

Emotions can also influence eating habits, even when the body isn't physically hungry. Here's how to manage emotional eating:

• Recognize emotional eating patterns; avoid turning to food when you're angry, stressed, bored, etc.
• Eat only when you're physically hungry, not just because of visual cues.

Sleep or Rest Patterns

To help lose weight and manage obesity, it's important to improve sleep patterns:

• Get enough sleep or rest (6-8 hours)
• Avoid sleep deprivation, which can lead to more time spent eating
• Excess activity time may reduce physical exercise

According to the Mayo Clinic, the initial goal of obesity treatment is often moderate weight loss, about 5% to 10% of your total body weight.

For example, if you weigh 91 kilograms, you only need to lose about 4.5 to 9 kilograms to start seeing health improvements.

However, the more weight you lose, the greater the health benefits.