Obesity is a growing health concern worldwide, increasing the risk of serious conditions such as diabetes, heart disease, and certain cancers. Defined as excessive fat accumulation, obesity is typically measured using the Body Mass Index (BMI), where a BMI of 30 or higher indicates obesity.

Global obesity rates have surged in recent decades, with the World Health Organization (WHO) reporting that in 2022, approximately 2.5 billion adults were overweight, including 890 million classified as obese. The issue is also prevalent in Nigeria, where studies estimate that in 2020, about 12 million people aged 15 and above were obese, with women more affected than men. Additionally, 21 million Nigerians were overweight that same year, highlighting the urgent need for effective public health measures.

Expert Tips for Managing Weight

To gain insight into maintaining a healthy weight and preventing obesity, nutritionist Beatrice Apemiye emphasizes the importance of balanced eating habits, regular physical activity, and stress management.

Portion Control: Apemiye advises using smaller plates and bowls to help regulate portion sizes and avoid overeating. She recommends paying attention to serving sizes to control food intake.

Stress Management: Chronic stress can lead to overeating and weight gain. To counter this, Apemiye suggests practicing mindful eating, meditation, and deep breathing exercises to manage stress effectively.

Physical Activity: Engaging in at least 30 minutes of moderate-intensity exercise, such as brisk walking, cycling, or swimming, is essential for maintaining a healthy weight.

Age and Metabolism: Weight management can become more challenging with age, particularly for women over 40, as metabolism slows down. Adjusting dietary and exercise habits accordingly can help mitigate weight gain.

Sleep Quality: Getting seven to nine hours of sleep per night is crucial. Apemiye encourages establishing a relaxing bedtime routine to improve sleep quality, which supports overall weight management.

By adopting these strategies and making sustainable lifestyle changes, individuals can reduce their risk of chronic diseases and maintain a healthier weight.