The Double O’s: Obesity and Overweight
The worldwide prevalence of obesity has nearly tripled between 1975 and 2016 where 39% of adults aged 18 years and above were overweight and 13% were obese in 2016 according to the World Health Organization. In the Philippines, results of the National Nutrition Survey conducted by the Food and Nutrition Research Institute say that among Filipino adults, 28.8% are overweight and 9.6% are obese. Obesity or overweight, in general, is caused by too much eating and moving little. If we do not burn off the energy through exercise or physical activity, the excess energy will be stored by the body as fat. The heavier we become, the higher the risk for many health problems.
What health problems are linked to obesity or overweight? The risk of having the following health problems increases if a person is overweight or obese:
- Heart Diseases and Stroke
- Type-II Diabetes
- Bone Problems
- Kidney Problems
- Liver Problems
- Gall Bladder Problems
- High Cholesterol
- High Blood Pressure
- Sleep Apnea
If you are overweight, losing as little as 5% of your body weight may lower your risk for numerous diseases like heart disease or type 2 diabetes. There are guidelines that recommend many tips for healthy eating that may help you lose or control your weight. Do the following simple steps START now:
- Sweat it up –Increase your physical activity. Do stretching exercises, walk more, and do more for at least 45 minutes to an hour a day.
- Take-off unnecessary foods – sounds cliché? What you don’t need must be removed or at least avoided from your diet; foods that are salty, sweet, and/or sugary.
- Avoid shortcuts! – don’t rush the process, instead, trust the process. Don’t opt for Fad Diets (Keto Diet, Intermittent Fasting, Atkins Diet, etc.) as these diets could do more harm than good.
- Reinforce Discipline – in connection to avoiding shortcuts, you must learn to discipline yourself. Discipline goes a long way.
- Tone your weight – regularly monitor your weight to know your progress. Note: Do not overdo your routine, if you are tired, you must rest.
- Negate negativity – stress hormones would only attribute to increasing hunger and weight gain. Learn to relax and take each step at a time.
- Offer yourself a treat – for once a month, try to have a cheat meal where you can eat all of your cravings, but with a catch of course! Exercise afterward you’ve eaten it.
- Wait til’ you weigh it off – patience is a virtue. Again don’t rush things. Great things come to those who hustle and wait.
Pesto Filled Chicken in a bun
3 pcs Gardenia Whole Wheat Bun
Chicken pesto filling:
1 cup basil
1 pc garlic
1 tbsp cashew nuts
¼ cup parmesan cheese
½ cup olive oil
Salt and pepper to taste
½ bar cream cheese
3 pcs chicken breast
Salt and pepper to taste
- In a food processor/blender chop the garlic and cashew nuts together then add basil and chop again. Add parmesan cheese olive oil until blended then lastly add the cream cheese and blend well. Set aside
- Cut a slit in the middle of the chicken breast and fill with cream cheese filling. Season with salt and pepper. Pan fry the filled chicken until cooked.
- Slice the Gardenia Whole Wheat Buns in half and toast it with butter. Place the pesto filled chicken into the Gardenia Whole Wheat Buns and serve hot.
Always remember that prevention is still better than cure. So better if you START NOW! Keep in mind that healthy diet and physical activity should work simultaneously.
- UPLB-IHNF, Medical Nutrition Therapy Vol. 1, 2018
- WHO, Obesity and Overweight, 2020
- FNRI-DOST Retrieved from https://www.fnri.dost.gov.ph/index.php/programs-and-projects/news-and-announcement/769-overweight-and-obesity-is-top-nutrition-concern-in-8-metro-manila-cities-fnri-survey