With prosperity and progress, a lot of drawbacks show up and consumption of unhealthy foods leading to obesity is one of them. When you have a lot of wealth, you’re more likely to be fatter.
According to the recent report published by WHO (World Health Organization), Malaysia currently ranks the 1st position for obesity in South-East Asia and 6th position considering the whole of Asia. A person having a BMI (body mass index) above 23 is classified as obese or overweight. Unfortunately, more than 60% Malaysians aged above 18 fall into that category today.
The Health Ministry of Malaysia states that 1 out of every 6 Malaysians is obese. However, the Malaysian Diabetes Association (Selangor branch) has claimed that 1 in 2 Malaysians is obese or overweight. Besides, they’ve also reported that 22% of Malaysians above 30 years of age are suffering from diabetes.
The New Strait Times stated in one of their articles that the percentage of obese Malaysians was just 5% in 1996. This value rose to 14% in 2006 and 50% in 2013. 33% of Malaysians aged above 30 are having high blood pressure conditions. 75% Malaysians are doing no physical exercise at all and thereby becoming more and more vulnerable to overweight and obesity issues.
These statistics regarding obesity have really shaken the Ministry of Health of Malaysia. The government is now seriously considering the productivity implications, costs of healthcare and health effects of a country where obesity is turning into an epidemic. The rate of obesity and overweight people in Malaysia has become more acute than any other neighboring countries and it’s high time that this problem is addressed as soon as possible.
Causes of Obesity
To put it in simple terms, obesity is caused by consumption of food containing a higher volume of calories than required by an average person. After digestion, the excess calories in the body are stored as fat, adding surplus pounds with time. When a person eats lesser amount of calories than what his body requires, the weight will definitely fall down.
This might sound like a very simple equation, but the reality is that the whole thing is quite deceptive. It does not include all the other vital factors affecting our food habit, routine of exercise and our body’s metabolism of processing internal energy. It’s as if a very complex web is covering a very simple problem. Let’s check out some of the basic factors that cause or increase the chances of obesity.
The Genetic Effect
Although heredity is not the sole factor for causing obesity in a person, it does however have some minor effects. Instead of causing the obesity directly in a person, genes might increase the chances of gaining more weight along with integrating other risk factors, for instance – unhealthy food habits and a passive lifestyle. When you have a very healthy lifestyle, these genetic effects are less influential.
Influences in Prenatal and Postnatal States
The life of a pregnant mother has a huge effect upon the physical state of her child. Pregnant mother having smoking habits and the ones who are overweight, have a higher chance of giving birth to children who will become obese at a later stage. An overweight infant also has a greater chance of adult obesity. On the other hand, breastfed infants have a lower chance of being obese.
Unhealthy Diets
This is probably the main cause for obesity in Malaysia. Our diets have switched to the Western side including frequent large sized meals containing high amounts of red meat, refined grains, sweet drinks and extremely unhealthy fats. Non-Western diets containing whole grains, green vegetables, fruits, nuts etc. are great for controlling weight and also reduce the risks of chronic diseases. Unless people decide to go back to healthy non-Western diets, it’s nearly impossible to control this obesity epidemic.
Idle Leisure, Little Activity, Little Sleep
One of the strongest obesity catalysts is watching television for hours. It has been practically proven that exposure to advertisements of food and beverage has a huge influence on the diets of people. When a person is involved in a lot of physical activities, weight gain can be reduced. The main problem is, throughout the world, people are not doing enough physical activities to help against gaining weight. Lack of a good night’s sleep is another risk factor responsible for causing obesity.
Unhealthy Environment Affecting Diet & Physical Activities
When it comes to individual choices regarding health factors, the surrounding environment plays an important role. Depending on the environment, people choose what to eat and what physical activity to engage in.
Unfortunately, in Malaysia and all around the world, the environment is gradually becoming toxic for supporting a healthy lifestyle. The spontaneous and incessant marketing of unhealthy foods and sweet beverages, lack of healthy exercise areas, junk food all around the city – all these issues are summing up and making it very difficult for people to make the best choices for a happy life with a healthy weight.
The different factors causing obesity are now a part and parcel of our society.
In order to rescue the Malaysian people from the evil grasp of obesity web, what we need is a multifaceted approach. Besides, it’s also important to develop policies and protocols that will support people’s choices to a healthier lifestyle.
How You Can Cut Your Weight
Ask anyone who’s overweight or suffering from obesity, cutting out weight is not an easy task. It’s easier said than done, but very much possible with a little hard work and a very strong determination. Here are a few important tips that might help an obese person to stop gaining weight and lose weight as well.
Go for low carb food
There are infinite instances where people have reduced their weight simply by eating food which contains a lower volume of carbs. Eating less means staying hungry. This is not a very happy option for people who love to eat. The best thing about low carb diets is that they will reduce your appetite and you’ll practically want to eat less food. This is one smart way to lose weight.
Eat only when you’re hungry
Starving is not the way to lose weight. You should always eat plenty of food, but make sure that you eat only when you’re hungry. Nibbling on some food all day long will ruin your plan for a healthy body.
Eat real food
Many people look around the supermarkets for foods labelled ‘low carb’. For effectively losing your weight, the best food is the real ones. Eat fresh vegetables, meat, fish, eggs, nuts, butter etc. Our ancestors have been eating these foods for years and they never suffered from obesity.
Avoid Sweet Fruits & Alcohol
Many people trying to control their diets think that eating fruits will help them lose weights. What they forget to count is that most fruits are high in sugar and this sugar is more injurious to health. Beer and alcohol should also be avoided strictly if you’re looking for a way out of obesity.
Reduce Stress & Sleep Properly
Chronic stresses increase stress hormone levels in the body, causing weight gain and increased hunger. Try to deal with additional stresses in your life and get a good night’s sleep. An average person needs to sleep at least 6 to 8 hours daily. If you need to wake up early in the morning, it’s always beneficial to go to bed at an early hour. Sleep deprivation causes craving for sugary foods and thereby adds more weight to your body.
The Costs of Obesity
Obesity comes with a huge hole in your wallet. Obese people spend a lot more than people who have a healthy body. There are different areas that increase the average monthly expenditure of an obese person.
Firstly, the additional food for obese people costs a lot of money. A person with obesity burns more calories than an average person and thereby requires more calories for maintaining the weight. When you have a bigger waistline, you need bigger clothes.
Plus sized clothes are always more expensive. Majority of the obese population go for some weight-control programs which again costs a lot of money.
Obese people are less productive and have a higher ‘absenteeism’ rates at work than people with average weight. They are also more likely to go for short-term disability leaves. An obese society bears a large volume of secret costs such as more fuel for aircrafts lifting a pounds, larger seats for stadiums and theaters, larger hospital equipment and such other hidden costs. So basically obesity can indirectly control the financial future of Malaysia.
Obesity comes with expenses and diseases. It’s an obstruction to a healthy lifestyle. The good thing is, obesity can be controlled and eliminated. We just have to be very careful about what we eat, avoid the wrong item, choose a healthy diet and exercise regularly. Health is wealth and as long as we try to build a society full of healthy, obese-free people, we’ve got nothing to worry about!
References:
• Obesity Among Malaysian
• Weight Loss Malaysia – obesity
• Obesity A Big Problem Now In Malaysia
• Obesity Prevention Source
• Causes of Obesity
• How To Lose Weight
• Obesity And Its Hidden Cost
