Obesity is a chronic disease that is defined by abnormal weight gain and has very harmful effects on humans. It is important to prevent excessive weight gain and keep body weight under control using certain methods. In this section, we outline several ways to control weight.
In our country, overweight and obesity are very common in adults (aged 25–60), with nearly half of the adult population being affected by overweight and obesity. Overweight and obesity are also increasing in children and adolescents.
Internal pressures, stress, and depression
Nutritional disorders such as excessive energy intake and insufficient physical activity
The use of certain medications such as birth control pills, antidepressants, anti-anxiety medications, and corticosteroids
Genetic factors, which account for 30% of obesity causes
Among all these factors, nutritional disorders, or better said, bad eating habits, are the most important. For instance, if a person eats an extra slice of toast (which has very few calories) every day in addition to their daily needs, after 20 years, they would have gained 15 kilograms. The primary energy storage in the body is fat. If the energy intake exceeds the energy expenditure, an increase in fat tissue is inevitable, which leads to an increase in body weight.
Obesity is a chronic disease and, like any other chronic disease, requires time to treat.
Never use medication to treat your obesity, as many medications have side effects.
Never rush in treating obesity. Remember that a gradual weight loss diet is not only more bearable, but it also has fewer side effects and is almost irreversible.
The short-term use of appetite suppressant drugs is not problematic when prescribed by a doctor. However, these medications do not help change eating habits, and having good eating habits is very important for maintaining a healthy weight.
Higher chances of developing cardiovascular diseases, strokes, diabetes, and various types of cancer (colon, rectum, prostate cancer in men, and breast and ovarian cancer in women)
Increased blood fat levels
Fat deposits in the walls of arteries, leading to artery blockage and eventually strokes
Joint pain and stiffness, joint cartilage damage, and joint wear
Liver disease and ultimately liver failure (cirrhosis)
Gallbladder diseases and stones
High blood pressure
Shortness of breath
Gout
Arthritis
Back pain
Fertility problems in women
Reduced life expectancy
Try not to skip main meals (breakfast, lunch, and dinner), as skipping meals will lead to overeating later.
Use fresh fruits and vegetables for snacks.
Avoid consuming sodas, industrial fruit juices, greasy, fried, sweet, and salty foods, and low-nutrient snacks.
Reduce fast food consumption and increase the intake of fruits and vegetables.
Avoid using solid fats and reduce the intake of other oils.
Eat slowly and peacefully. Chew each bite of food for a long time.
Only eat when seated and in a specific place.
Leave the dining area once you've finished your meal.
Always do your grocery shopping when you're not hungry.
Serve food in smaller dishes. Order half portions when dining out.
Avoid eating while doing other activities, like watching TV or reading.
Do not place all the food on the table at once. It's better to serve only the portion you plan to eat and avoid going back for more.
Store food in cabinets so it is not in sight.
Do not purchase unhealthy and unsuitable foods such as soda, chips, puffed snacks, mayonnaise, pastries, etc.
Limit the consumption of fast food items like sausages, hot dogs, pizza, French fries, and sandwiches made outside the home with low-quality, fatty ingredients.
Use low-fat dairy products (less than 1.5% fat) or fat-free options. It is not recommended for children to consume fat-free dairy.
Be careful not to eat food unnecessarily, such as finishing leftovers when giving food to children.
Limit the time spent on computers or watching television to no more than 2 hours per day. Children who spend long hours watching TV tend to be more overweight, as they are less active and often consume low-nutrient, fattening snacks during this time. Encourage children to watch no more than two hours of television per day.
Experts believe that fiber is an important factor in weight control. Diets high in fiber usually contain less fat and sugar, so fiber-rich diets are lower in energy. Foods with fiber pass through the digestive system more quickly, reducing the opportunity for energy-dense foods to be absorbed, and increasing the elimination of fattening foods. Moreover, fiber-rich foods are bulkier, helping the stomach feel fuller, which leads to early satiety. Therefore, compared to other foods, high-fiber foods provide fewer calories to the body and are less likely to cause weight gain.
Engage in 30 minutes of physical activity or walking daily.
Avoid unregulated, self-prescribed diets for weight loss.
Do not place all the prepared food on the table. It’s better to serve the amount you want to eat and not go back for more.
Minimize the use of fast food, ready-made meals, restaurant food, and canned foods. Instead, opt for low-fat, low-salt traditional dishes.
As people age, fat accumulation happens due to a decrease in metabolism. Therefore, individuals of all ages should exercise, especially those in middle age. Having a regular exercise program helps maintain fitness and prevent weight gain.
Overweight and obesity are some of the biggest health problems and risk factors for many pregnancy-related diseases. Studies in Iran have shown that approximately 40% of women of reproductive age (15-34 years) suffer from overweight and obesity. Obesity in women during pregnancy increases the risk of anovulation (lack of ovulation), infertility, cancers of the uterus and breast, macrosomia (baby weighing more than 4 kilograms at birth), pregnancy-related diseases such as gestational diabetes, high blood pressure, and pregnancy poisoning, as well as higher rates of uterine infections and postpartum bleeding. It is recommended that women in this period engage in light and easy exercises to prevent excessive obesity.
