Obesity Is a Disease, Six Essential Steps for Prevention

Currently, more than one billion people worldwide are living with obesity, including nearly 400 million children and adolescents. If current trends continue, experts warn that by 2035, half of the world’s population could be overweight or obese. Each year, approximately 1.7 million premature deaths are linked to obesity-related noncommunicable diseases.

In this context, World Obesity Day is observed globally on March 4. The 2026 theme emphasizes the urgency of prevention and collective responsibility in addressing this growing health crisis.

Health experts stress that obesity is not merely a cosmetic concern; it is a chronic, complex, and treatable disease.

Is Your Weight Within a Healthy Range?

A simple way to assess whether your weight is healthy is by calculating your Body Mass Index (BMI).

Formula:
Weight (kg) ÷ [Height (meters)]²

BMI Classification (International Standard)

• 25 or above → Overweight
• 30 or above → Obesity
• 40 or above → Severe obesity

For Asian Populations

• 23 or above → Overweight
• 27 or above → Obesity

Waist circumference is also an important indicator. Health risks increase when waist size exceeds 90 cm for men and 80 cm for women.

Why Is Obesity Dangerous?

Obesity is linked to more than 400 medical conditions, including:

• Type 2 diabetes
• High blood pressure
• Heart disease and stroke
• Fatty liver disease
• Kidney disease
• Infertility
• Certain cancers
• Mental health disorders

Obesity affects nearly every organ system and significantly increases long-term health risks.

Six Essential Steps to Prevent Obesity

According to the Bangladesh Endocrine Society, adopting six daily habits can significantly reduce the risk of obesity:

1. Eliminate Sugary Drinks

Soft drinks, energy drinks, and packaged juices contain high levels of added sugar and excess calories. Replace them with water or unsweetened beverages.

2. Engage in at Least One Hour of Physical Activity Daily

Walking, jogging, cycling, swimming, or sports can help maintain a healthy weight. Adults should aim for 150–300 minutes of moderate-intensity exercise per week.

3. Limit Screen Time to Under Two Hours

Excessive screen time promotes sedentary behavior. Take short activity breaks every 30 minutes.

4. Eat Three Balanced Meals a Day

Include appropriate portions of carbohydrates, adequate protein, healthy fats, and fiber-rich vegetables. Avoid excessive fried and processed foods.

5. Consume Fruits and Vegetables Five Times Daily

Fruits and vegetables provide essential vitamins, minerals, and fiber that support weight control and overall health.

6. Get at Least Six Hours of Sleep

Lack of sleep disrupts hormonal balance, increases appetite, and contributes to weight gain. Adults should ideally aim for 7–8 hours of sleep per night.

Treatment and Awareness

Many crash diets, herbal remedies, and quick-fix solutions promoted on social media are not scientifically proven and may be harmful. Evidence-based obesity management includes:

1. Lifestyle modification
2. Structured nutritional planning
3. Regular physical activity
4. Medications or surgery when necessary, under specialist supervision

Final Message

Obesity is not a matter of appearance or personal failure; it is a medical condition that requires awareness, prevention, and proper treatment. Through informed choices, consistent healthy habits, and professional guidance when needed, obesity can be prevented and managed effectively.

On World Obesity Day, let this be a commitment to better health for individuals, families, and future generations.