Obesity

Obesity is the accumulation of body fat, almost always caused by an excessive caloric intake that exceeds the energy the body uses for maintenance and daily activities. In other words, obesity occurs when food intake is greater than the corresponding energy expenditure.

According to the U.S. National Institutes of Health (NIH), a 20% or greater increase above one's ideal body weight signifies that excess weight has become a health risk. Today, 70 million Brazilians, nearly one-third of the population, are overweight or obese. It is estimated that 1 million of these individuals are considered morbidly obese.

Obesity is a chronic disease that tends to worsen over the years. Besides reducing quality of life, it can lead to conditions such as diabetes, cardiovascular diseases, asthma, fatty liver disease, and even certain types of cancer. Both to prevent and to treat overweight and obesity, it is essential to maintain a balanced diet and engage in more physical activity. Change to live longer and better. That's the idea!

Four fundamental steps for preventing obesity and associated diseases:

Reduce foods high in fat, sugar, and salt. Whenever possible, eat meals with your family at home. But avoid overdoing the aforementioned ingredients! Always include fruits, vegetables, and legumes in your daily diet. Following a routine with set meal times is also important.

Don't wait until you're thirsty to drink water. When you feel thirsty, it means your body is already becoming dehydrated.

Start by reducing your sitting time; no drastic changes are needed. Avoid escalators or elevators; take the stairs. Get off the bus one stop earlier; park your car a little farther away and walk. Cycle, even for short distances. Think of it this way: in a week of 168 hours, you only need to dedicate 2.5 hours to physical activity to reap significant benefits!

Create a ritual; make the environment quiet and dark. Scientific studies show that good sleep can prevent overweight and obesity. Those who sleep little and have poor sleep quality are more likely to gain weight.

* Material developed by the Department of Obesity of the Brazilian Society of Endocrinology and Metabolology (SBEM), with support from ABESO

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