What is obesity?
The definition of obesity was adopted from Daniels’ (2007) study that described obesity as the physical state of having body weight greater than what is considered normal as a result of accumulating excessive body fat. This accumulation is caused by an imbalance between energy intake from the diet and energy expenditure (through physical activities and bodily functions) (Daniels, 2007).
How do you determine your healthy weight?
This was aimed at describing BMI which is the method used to determine the weight and height for a given age (Canters for Disease Control and Prevention, 2011). Important points with regards to attaining a healthy BMI were maintaining balance between energy intake and energy expenditure through: (1) weight maintenance – the energy intake from food per day= energy expended when performing physical exercise (maintaining weight); (2) weight loss - energy expenditure during physical activities is greater than energy consumed from dietary intake; and (3) weight gain (obesity) – energy consumed is greater than the total of energy expenditure during physical activity (IOTF, 2006;Canters for Disease Control and Prevention, 2011; WHO, 2015 )
Causes of obesity
The causes of obesity include: (1) genetic and hereditary factors, (2) consuming large quantities of food per meal, (3) consuming high-carbohydrate foods, (4) eating between meals, (5) insufficient intake of fruits and vegetables, (6) lack of physical activity and regular exercise, (7) the presence of unhealthy dietary habits from a young age, (8) excessive intake of fast foods (Al-Rukban, 2003; Khalid, 2008; Ebbelling et al., 2002; Daniels, 2007;Canters for Disease Control and Prevention, 2011).
Consequences
The literature identifies the consequences of obesity to include cardiovascular diseases, infertility, high blood pressure, type II diabetes, gastroesophageal reflux, gallstones, sleep apnoea, and depression (Canters for Disease Control and Prevention, 2014; Bariatric and Metabolic Institute, 2016).
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They involve (1) consuming foods rich in fat eventuating to high cholesterol; the pancreas stops producing insulin causing diabetes and/or obesity; (2) Consuming high-sodium foods that result inhigh blood pressure;(3) consuming sugary foods and beverages that cause higher risk of diabetes and/or obesity (Young, 2003; Mazzocchi et al., 2009; Murphy, 2010).
Some unhealthy eating habits among schoolgirls
The poor dietary habits identified included skipping breakfast, eating while watching TV, consuming unhealthy foods and beverages at the end of the school day, consuming carbonated and energy drinks, excessive consumption of fast and deep-fried foods, and consuming unhealthy foods between meals (Al-Hazzaa, 2006; Al-Dossary et al., 2010)
Danger of energy drinks
One can contain 10 spoons of sugar, enough to destroy Vitamin B which leads to indigestion, weak physique, headaches, short-temperedness and depression (Al-Hazzaa, 2006); caffeine that results in heart palpitations (Wong & Leatherdale, 2009); causes brittle and fragile bones (Jaminet, 2013).
Healthy dietary habits
They include eating breakfast regularly, eating sufficient amounts of fruits and vegetables, eating less sugary foods, eating less salted and spicy food, reducing consumption of carbonated and energy drinks, reducing consumption of tea and coffee, drinking milk and consuming sufficient amounts of dairy products, and maintaining regular physical exercise (Ludwig, 2008; Wong & Leatherdale, 2009; Murphy, 2010).
Healthy dietary requirements
Healthy dietary requirements include a balanced diet, sufficient food intake, regular exercise, and healthy cooking methods such as steaming and grilling (Ludwig, 2008).
The importance of breakfast
Consuming breakfast is associated with better study performance as it improves concentration and understanding, improving mood as a result of sufficient intake of carbohydrates and improved activity reflecting positively on understanding and social interaction (Krebs et al., 2007).
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To facilitate the purchase of healthy food it is advisable to prepare a to-buy list, read the nutrition facts labels (Food labels) of foods to buy, and calculating the calories of food before buying (Agostoni et al., 2011).
Ways to lose weight
Good practices that result in weight loss include: (1) allocate fixed times for the three main meals and consume sufficient amounts of fruits and vegetables between meals; (2) walking for half an hour daily; (3) regular exercise; (4) choosing healthier cooking methods such as steaming or grilling and staying away from foods rich in fat; (5) consuming only 2 spoons of sugar per day or replace it entirely with fruit; (6) eating sugary desserts in moderate quantities; (7) drink plenty of water, (8) and consume herbs that help with fat loss, e.g. green tea, camomile, ginger (Ebbeling et al., 2002; Nemet et al., 2005).
Benefits of raw (unroasted) nuts
The health benefits of eating raw nuts include improved concentration and attention, rich in fibre and healthy fat, rich in vitamins and minerals, e.g. magnesium and zinc, eating nuts before meals helps with consuming less quantities of food (Ludwig, 2008). Fibre reduces feelings of hunger, reduces sugar levels in the blood, reduces the risk of developing haemorrhoids and colon cancer, and reduces body absorption of fat (Ebbeling et al., 2002).
Healthy alternatives
Some foods that have high calories, sugar or fats can be substituted by other foods that are considered healthier. Examples of the foods are listed in the table below.
Table 5. Substitution in favour of healthy foods.
Unhealthy Healthy
White bread Whole meal bread
Whole milk Skimmed milk
Ice cream Yogurt
Sweets Dates
Cakes Fruit salads
Carbonated drinks Fresh juice
94 The importance of physical exercise
The benefits of regular and high levels of exercise include (1) weight gain + physical activity = healthy lifestyle, (2) helps in maintaining healthy body weight, (3) reduces risks of diabetes and high blood pressure, (4) reduces risks of anxiety and depression, (5) helps maintain healthy bones, muscles and joints, (6) increases self-esteem (Ebbeling et al., 2002; Nemet et al., 2005).
Portion size
For healthier recommended lifestyle, one should consume a fistful of carbs and proteins while filling the rest of the plate with vegetables or fruits (Ludwig, 2008).
Prophet Muhammad (PBUH) on eating
“The son of Adam does not fill any vessel worse than his stomach. It is sufficient for the son of Adam to eat a few mouthfuls, to keep him going. If he must do that (fill his stomach), then let him fill one third with food, one third with drink and one third with air” (Cited in Abdul-Rahman, 2004: 258).