OBESITY

The following information is to be used as a guide to and at the discretion of the end-user and should not replace a doctor’s opinion.

OVERVIEW

Obesity is defined as being overweight or as having too much body fat – especially in your waist area. Obesity is a complex and chronic disease that is characterised by abnormal or excessive fat accumulation that presents a risk to health. In South Africa, obesity is a significant public health concern. It is calculated that 31% of men and 68% of women are overweight or obese, and with an increasing prevalence that’s contributing to various health issues.

HOW DO I KNOW IF I AM OBESE?

Body Mass Index (BMI)
Obesity is commonly assessed using body mass index (BMI) which assesses your weight in relation to your height. If your BMI is between 25 and 29.9, you are considered to be overweight. If your BMI is over 30, then you are considered to be obese. BMI is a simple formula which is calculated by dividing weight in kilograms by height in meters squared. You can use this formula to calculate your BMI, or any of the many online calculators available (e.g. bmi-calculator):

below 18.5 – underweight

18.5 to 24.9 – healthy

25 to 29.9 – overweight

30 to 39.9 – obese

40 or above – morbidly obese
Waist to height ratio
Another measure of excess fat is waist to height ratio, which can be used as an additional measure in adults who have a BMI under 35.

To calculate your waist to height ratio:

Find the middle point between your lowest rib and your hip bone. This should be roughly level with your belly button.

Wrap the tape measure around this middle point, breathing naturally and not holding your tummy in.

Take your measurement and divide it by your height.

E.g. if your waist is 80cm and you are 160cm tall, divide 80 by 160. This equals 0.5.

A waist to height ratio of 0.5 or higher means you may have increased health risks. For women, a waistline more than 80cm is considered high-risk.
What pants size do you wear?
For an even quicker snapshot of your weight status, check the tag of the pants you’re wearing:

Size 40 (US 14) = normal

Size 42 (US 16) = overweight

Size 44 (US 18) = obese

OBESITY IN SOUTH AFRICAN WOMEN

Obesity has significant implications for women, affecting various aspects of physical, mental, and reproductive health and wellbeing. Several factors contribute to the high prevalence of obesity among South African women, including:

Poor eating habits: too much high calorie, high fat, and processed food, and too little fruit, vegetables, and whole grains
Lack of exercise: urbanisation, technological advancements, and transportation changes have led to decreased physical activity levels
Family history: overweight parents tend to have overweight children. When both parents are obese, their children have an 80% chance of obesity.
Pregnancy: the more pregnancies a woman has, the more weight she tends to gain
Mental health: South Africans suffer extremely high rates of depression and other negative emotions, which causes some people to eat as a comfort / coping mechanism
Socioeconomic factors: Socioeconomic disparities, limited access to healthy foods, limited access to safe recreational spaces, food insecurity, and cultural influences on body image and dietary habits play a role in obesity prevalence
Certain medical conditions: some medications and changes in hormone levels lead to weight gain

HEALTH RISKS ASSOCIATED WITH OBESITY

Obesity is associated with a wide range of health risks and complications, many of which can have serious consequences for overall health and wellbeing.

Some of the key health risks associated with obesity:

Type 2 diabetes (South Africa has one of the highest prevalence rates of diabetes in the world)
Heart disease (extra weight puts strain on the heart)
Stroke
High blood pressure (hypertension)
High levels of cholesterol and triglycerides
Sleep apnoea
Osteoarthritis
Gallstones
Certain cancers e.g. breast, endometrial, and ovarian cancer
Mental health disorders, including depression and anxiety
Menstrual irregularities: irregular menstrual cycles, anovulation (lack of ovulation), and fertility problems
Polycystic ovary syndrome (PCOS): a hormonal disorder characterised by irregular periods, ovarian cysts, and elevated androgen levels
Pregnancy complications: increased risk of complications during pregnancy and childbirth, including gestational diabetes, preeclampsia, cesarean delivery, and foetal macrosomia (large birth weight)
Infertility: obesity affects ovulation, hormone levels, and reproductive function
Psychosocial impact: low self-esteem, body image issues, social stigma, discrimination, and psychological distress

HOW DO I FIGHT OBESITY?

Maintaining a healthy weight is one of the best things you can do to protect your overall health. Any obese person who loses just 5% to 10% of their body weight will have improvement in health. A small drop in weight is a good start. Treatment for obesity typically involves a comprehensive approach that combines dietary and lifestyle modifications, increased physical activity, behavioural therapy, and in some cases, medical interventions or surgery.

Follow a balanced and nutritious diet
Eat more high-fibre food to make you feel fuller for longer

Eat at least five portions of vegetables and fruit daily

Use healthier cooking methods such as steaming, boiling and grilling

Eat smaller portions

Limit unhealthy fats

Limit your sugar intake, especially fizzy drinks and baked products like cakes and pies

Drink plenty of clean fresh water every day

Limit alcohol

Avoid fad diets based on short-term rapid weight loss
Exercise regularly
If you are not currently exercising or are very unfit then it is important to start slowly and build up gradually as your fitness levels increase.

Exercise should include some activity that strengthens muscles such as weight training, body-weight exercises, heavy gardening or yoga.

Regular physical activity involving aerobic exercise (activities that increase your heart rate and breathing rate) is essential; even walking only 20 minutes at a fast pace is beneficial.

Eventually you can progress to higher-intensity workouts. Individuals who exercise even more or at higher intensity achieve better results and are more successful at maintaining weight loss.
Get adequate sleep
Sleep is essential to regulating the hormones that affect hunger and appetite. Poor sleep can lower your metabolism, making it harder to burn calories.

Lack of sleep is linked to larger portion sizes and increased cravings for high-sugar, high-carbohydrate foods.

Most people need between 7 and 9 hours each night.
Ask for help when you need it
Healthcare professionals: your healthcare provider can check for metabolic irregularities, give you advice and assistance, and refer you for specialist help should you require it

Nutritionists: dieticians can identify the best eating plan for you and your lifestyle. You have to be able to sustain your new way of eating or you will be unable to stick to it.

Mental health professionals: speaking with someone who can identify and address any underlying issues affecting your behaviour and eating habits can help you manage your triggers and assist you with establishing and maintaining new, healthier habits.

Friends and family: build a network for support and encouragement, and to provide accountability during your weight loss journey.
Use technology to help you reach your goals
Keeping track of what you eat can help to increase awareness of your eating habits and make it easier to identify areas where you can make healthier choices.

There are several free calorie-counting apps available that will help you set achievable goals, measure your progress and manage your eating habits. E.g. MyFitnessPal, FatSecret South Africa

Sustaining weight loss over the long term requires ongoing effort and commitment to healthy habits. This may involve regular follow-up visits with healthcare providers, continued adherence to dietary and exercise recommendations, and addressing any barriers or challenges that arise along the way. Additionally, focusing on overall health and wellbeing rather than solely on the number on the scale can lead to more sustainable and meaningful outcomes in the management of obesity.

OBESITY

OBESITY

The following information is to be used as a guide to and at the discretion of the end-user and should not replace a doctor’s opinion.

OVERVIEW

HOW DO I KNOW IF I AM OBESE?

OBESITY IN SOUTH AFRICAN WOMEN

HEALTH RISKS ASSOCIATED WITH OBESITY

HOW DO I FIGHT OBESITY?

FURTHER READING