Obesity and overweight are prevalent issues afflicting the better part of the world’s population, and it is high time that we talked about these health issues. According to a report published by the World Health Organization in June 2021, in 2016, 39% of people aged 18 and older were overweight, and 13% were obese. This means that 1.9 billion adults were overweight, of which 650 million suffered from obesity. While these numbers are alarming, the aim isn’t to induce panic but to raise awareness and discuss preventative measures.
It may seem daunting, but permanently adopting a healthier lifestyle can help counter obesity. All you need are a few tweaks here and there, and you will be well on your way to looking after yourself. Keep reading for more insight into the topic and pointers on how to prevent obesity.
What is obesity?
Let’s begin from the basics since it is essential to understand a condition to work on it effectively. What is the definition of obesity, and how is it different from being overweight?
Overweight and obesity are conditions in which there is excessive accumulation of body fat. An individual falls into the overweight category when their Body mass index is greater than or equal to 25. On the contrary, a Body mass index of 30 or more is indicative of obesity. Obesity is clearly more alarming than overweight, and being overweight implies an increased risk of obesity which comes with more significant risks.
Body mass index or BMI is a frequently used measure that calculates the healthy weight for a particular height. A Google search will pull up multiple BMI calculators on the internet, but please know that it is not an accurate but a somewhat rough measure of weight-for-height. This is because every individual’s tendency to accumulate fat varies.
What leads to obesity?
Did you know that obesity was once known as a high-income country problem? Presently, the number of overweight and obese individuals in middle- and low-income countries is climbing. In 2010, WHO ranked Malaysia as the sixth country with the highest obesity rate in Asia, while the obesity rate in Singapore was 11%.
Here are the fundamental reasons that induce obesity.
Diet rich in carbohydrates and fats
The importance of establishing a balanced diet is emphasized for good reasons. Every person needs to consume a certain amount of calories to fulfill the body’s energy requirement. The number of calories differs from person to person depending on your age, gender, and activity level. Frequent consumption of high-caloric foods for long periods of time leads to the accumulation of unwanted fat in the body. This is because the supply is significantly greater than the demand causing the excess to be stored as fat.
The lack of activity in our lives isn’t entirely our fault; the blame also lies with several other factors such as increased convenience, processing, distribution, and marketing of food, environment, transport, urbanization, etc. Still, that does not mean that we should sit back and let these health issues develop. It is critical to introduce some form of exercise in your life. It can be in the form of walking your dog, a post-meal stroll, at-home cardio workouts, playing with your kids at the park, dancing around the house while doing chores, walking to the grocery store, and more. There are various ways of leading a more active lifestyle.
In addition to this, genetics and other medical conditions can also be the reason behind obesity and weight gain.
Health risks associated with obesity
Now that you have a better understanding of the meaning and causes of obesity, here are its consequences.
- Being overweight or obese translates into high blood cholesterol levels, which can cause the arteries to narrow. Narrow arteries give way to raised blood pressure and eventual blockage.
- Carrying around extra weight puts your joints under duress, which manifests as musculoskeletal discomfort and joint issues like osteoarthritis.
- Consuming too much fatty food aids in the development of stones in the gallbladder, along with other gallbladder-related ailments.
- Obesity can also be the reason for type II diabetes, asthma, and sleep apnea.
How to counter obesity
Increase vegetable and fruit intake
On average, adults should eat five to nine servings of fruits and vegetables throughout the day. This practice will further your goal of eating a well-balanced diet, reduce the chances of overeating, and ensure the consumption of a reasonable amount of calories.
Good fats for the win
This may come as a surprise, but not all fats are bad for the body. Monounsaturated and polyunsaturated fats are said to be beneficial as they reduce the risk of diseases. Therefore, foods rich in good fats such as dry fruits, seeds, fish, and vegetable oil need to be a part of your diet.
Eat your fiber
Fiber plays a vital role in maintaining healthy bowel movements and preventing constipation. A fiber-rich diet is not only essential to keep the gut healthy, but according to research, it also supplements weight loss.
Steer clear of processed foods
Try your best to stick to organic foods that come in their natural forms because overly processed foods, such as bread, ready-to-eat meals, and cereals, are linked to a greater risk of causing weight gain and obesity. Go for homemade flatbread or naan as opposed to store-bought bread, switch out cookies and chips for nuts, and eat fresh fruits instead of drinking boxed juices.
You should also
- Get into the habit of weekly meal planning
- Consume a sufficient amount of water
- Develop a healthy relationship with food and never skip meals or starve yourself
- Get into weight training, aerobics, and yoga
- Learn to manage stress
How can Savage Gears help counter obesity?
If you have been pondering the idea of establishing a home gym, this is your sign to do it with assistance from Savage Gears. This brand is home to world-class gym gear and equipment sourced from leading global suppliers. Each product is subjected to intensive quality checks and testing to ensure that nothing short of the best reaches you. The team at Savage Gears consists of highly qualified individuals who are dedicated to helping you lead a well-rounded and healthy life. The brand offers everything at reasonable prices so that people from all walks of life can have access to functional exercise equipment.
You can get the following at Savage Gears:
- Rigs, racks, barbells, and plates for weightlifting
- Bags, balls, boxes, rings, dumbbells, and kettlebells for conditioning
- Gym essentials such as benches, collars, mats, timers, etc
- Commercial cardio machines like concept 2 machines, indoor bikes, and treadmill
- Cable machines and plate-loaded machines
- Accessories for mobility and training
Savage Gear x Atome
You can now furnish your home gym without worrying about the expenses because Savage Gears is a partner of the revolutionary buy now and pay later application Atome.
Atome works by dividing the billed amount into three smaller payments that are supposed to be paid according to a relaxed schedule. For further convenience, the payments are free of cost, and there are no hidden charges involved.
Furthermore, Atome’s services are extended to more than 15,000 local and foreign brands, which means you can use it to pay for most products and services. Additionally, the affiliate brands offer exclusive discount vouchers to Atome shoppers. Think of all the money you will save!
To become an Atome user, simply download the free application from the official website (get it here), Google Play Store, or App Store. Once that’s done, create an account to sign up, and you are done. The user-friendly application is easy to navigate and can be used online and in-store. Keep an eye out for the welcome discount voucher worth RM15, and don’t forget to use it at Savage Gears.
How to pay in-store with Atome
- Use the Atome app on your phone and scan the QR code at the checkout counter.
- Add the total amount spent to the app.
- Use the discount code.
- Go through the payment schedule.
- Make the first payment and leave with your purchase.
- Forget about the subsequent payments, as the app will automatically charge them to the credit or debit card added to your Atome account.
Seeing how much strain our body undergoes on a daily basis, it is imperative that we treat it responsibly. While there is no harm in indulging your cravings every once in a while, an imbalanced diet rich in carbohydrates and bad fats can have a severe negative impact on your health and quality of life. Be more mindful about what you eat and how much you work out in order to avoid obesity and its side effects. Start by visiting Savage Gears’ outlet for top-notch gym equipment. Remember to pay with Atome for some fantastic perks.