Obesity
What is obesity?
Overweight and obesity result from a chronic imbalance between energy intake and energy expenditure, causing fat accumulation and weight gain. Overweight and obesity are associated with numerous additional health problems, which adversely affect quality of life and life expectancy itself.
Overweight and obesity are one of the major health problems in our Western society. The WHO (World Health Organization) refers to it as a “chronic disease” with far-reaching consequences.
Obesity is classified according to BMI (Body Mass Index), the number that gives an idea about the amount of body fat. BMI (kg/m2) = body weight (kg) / square of height (m2).
Source: Nutrinews 2010 : Overweight and obesity: update science-based nutrition advice
BMI Calculation
The BMI calculation does not distinguish between muscle and fat mass. Besides quantity, the distribution of body fat is also important to determine health risk. An abdominal fat distribution (= fat accumulation in the abdominal region or called apple-shaped obesity) is associated with a higher health risk than a more peripheral fat distribution (= fat accumulation at the level of the hips and thighs or called pear-shaped obesity). A simple method to determine the amount of abdominal fat is to measure waist circumference.
Obesity & Prevention
There is a link between obesity and numerous chronic conditions. Healthy lifestyles, with a balanced diet and regular exercise, help prevent weight gain and the many complications associated with it.
Physical activity
Physical atcitvity increases calorie consumption and basal metabolism. Someone who exercises regularly consumes more calories than someone who does not. Combined with eating less, sufficient exercise will have a greater effect, and in addition, exercise helps you maintain your weight after you have lost weight.
It is recommended to do an average of 150 minutes weekly or 30 minutes daily of moderate-intensity exercise and do muscle exercises at least twice a week.
(Swimming, running, biking, hiking … but also cleaning, washing windows, working in the garden …)
Avoid a sedentary life (TV, PC,…) and take sufficient exercise also at the office or during work.
Balanced nutrition
The best prevention of obesity is to stabilize weight and not gain further weight by monitoring your diet. For this, an energy- and fat-restricted diet is the best solution. It is based on the principles of a healthy balanced diet with a nicely balanced ratio of proteins, fats and carbohydrates.
- Avoid saturated fats.
- Avoid fast sugars and prepared foods high in fast sugars.
- Choose to eat enough vegetables, fruits and whole grain products, low-fat milk and milk products, lean fish, lean meat(s) and poultry or substitutes to get enough high-quality protein.
Sufficient protein intake is important and necessary. They have a positive effect on satiety and help maintain muscle mass. Protein intake can be increased from 15 energy% to 25 energy%.
- Choose sandwich fillings low in fast sugars and low in fat.
- Choose healthy snacks, avoid snacking and don’t eat too late at night.
- Drink plenty of water.
Some statistics
- Average BMI in the adult population (18 years and older): 25.5
- Percentage of adult population that is overweight (BMI ≥ 25): 49,3%
- Percentage of adult population who are obese (BMI ≥ 30): 15.9%
- Percentage of young people (ages 2-17) who are overweight: 19.0%
- Percentage of young people (2-17 years) who are obese: 5.8%
Source: Sciensano, health survey 2018