The World Obesity Federation’s World Obesity Day homepage warns that an estimated 1.9 billion people worldwide will be living with obesity by 2035, with childhood obesity projected to double between 2020 and 2035.

With such concerning statistics, obesity has become a global challenge, prompting the annual observance of World Obesity Day on March 4th. This day aims to raise awareness about the causes and risks of obesity and its impact on quality of life. The World Health Organization (WHO) defines overweight as a BMI over 25 and obesity as a BMI over 30. Here are some precautions you can take to successfully combat obesity.

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1. Limit Salt Intake

Excessive salt consumption is often associated with weight gain due to its water retention properties. Ultra-processed foods, high in salt content, not only contribute to weight gain but also increase the risk of cardiovascular issues and high blood pressure. WHO recommends limiting salt intake to no more than 5g per day.

2. Start Small with Weight Loss

Weight gain doesn’t happen overnight. Studies show that, on average, a person gains about 6.5kg over six months, roughly 1kg per month. Experts suggest initiating your weight loss journey early rather than waiting until the situation becomes dire.

3. Focus on Lifestyle

Your lifestyle significantly influences your health outcomes. The stress of a 9-5 job, coupled with sedentary behavior and a diet rich in trans fats and carbs, can lead to various health issues, including cardiovascular diseases and joint pain. Prioritize your diet and incorporate physical activity into your daily routine, such as taking a post-dinner walk or opting for stairs over elevators.

4. Maintain Gut Health

There’s a link between obesity and gut health. Your body’s response to different foods is influenced by your gut biome, which plays a crucial role in energy absorption, food breakdown, appetite regulation, fat storage, and inflammation. Incorporate probiotics into your diet to support gut health.

In summary, these are just a few fundamental tips for combating obesity and improving quality of life. Pair them with a balanced diet, sufficient sleep, and regular physical activity for optimal results.