Weight problems is a significant public well being downside, each internationally and in Thailand.
In 2022, in line with the World Well being Group, 1 in 8 folks on this planet have been dwelling with weight problems. Between 1990 and 2022, the weight problems fee greater than doubled amongst adults and quadrupled amongst kids and adolescents worldwide.
In Thailand, weight problems is constant to rise. A examine in 2022 revealed the prevalence of obese and weight problems within the nation had reached 47.8%, growing from 34.7% in 2016. Thailand had the second highest proportion of obese and weight problems in ASEAN after Malaysia. And the variety of people who find themselves obese or overweight will increase yearly.
Relating to reducing weight, many individuals don’t perceive the significance of diet, making it tough to achieve their objectives. Some are confused about consuming much less to drop extra pounds and what constitutes correct diet. To assist them drop extra pounds in a wholesome and sustainable method, Thai PBS World talked to Assoc. Prof. Chaowanee Chupeerach, deputy director of Mahidol College’s Institute of Diet about the advantages of excellent diet and the way it might help folks drop extra pounds.
Good diet helps weight reduction, she careworn. Step one is for folks to search out out if they’re a wholesome weight. One of the crucial frequent methods to measure weight problems is the physique mass index (BMI), a price derived from the burden and top of an individual.
In keeping with the BMI rating for Asia, regular weight is between 18.5-22.9, obese is between 23-24.9 and overweight is over 25.
“In case your BMI studying falls into the obese class, meaning you have got an power imbalance,” Chaowanee mentioned, including that the imbalance is generated by unhealthy dietary consumption and insufficient ranges of bodily exercise.
Weight decreases occur when the variety of energy burned by the physique exceeds the variety of energy consumed over a time period.
“The important thing to reducing weight is to burn extra energy than you absorb. This can’t be achieved in case you don’t change your consuming habits,” she mentioned.
Requested what good diet means in sensible phrases, she defined that it includes consuming all kinds of meals to get all of the vitamins, nutritional vitamins and minerals we must be energetic in addition to wholesome each bodily and emotionally.
“It additionally means staying away from added sugar, meals with excessive quantities of salt and sodium and processed meals and limiting your consumption of those meals,” she mentioned.
In keeping with her, the primary vitamins the physique makes use of for power are carbohydrates, fat and protein. “Be conscious of what you eat. Meals should be balanced and embody a very good supply of protein, carbs and wholesome fats to satisfy your dietary wants,” she mentioned, urging everybody to eat carefully and keep selection, stability and adequacy of their diets, as this might help with weight reduction, weight management and staying wholesome.
Consuming much less and exercising extra may be efficient for weight reduction within the quick time period however in the long term, it will possibly go away folks feeling hungry and have a detrimental influence on their well being, she mentioned.
Chaowanee famous that correct diet might help folks drop extra pounds as meals which can be excessive in vitamins will assist them really feel full and glad. When they aren’t glad with the meals they’ve eaten, they are going to usually carry on consuming even when they aren’t hungry.
Entire meals equivalent to fruits, greens and entire grains are wealthy in fiber, nutritional vitamins and minerals, she famous. “Fiber fills you up and helps you’re feeling fuller for longer all through the day. Your physique wants nutritional vitamins and minerals for power,” she mentioned.
The knowledgeable additionally encourages folks to arm themselves with well being literacy expertise. “With these expertise, it’s best to be capable of perceive the idea of BMI, the dietary labels and make correct choices associated to well being, the hostile impacts of extra weight and why it’s essential drop extra pounds,” she mentioned.
Losing a few pounds shouldn’t be simple
Many individuals blame weight problems on unhealthy consuming habits and a sedentary way of life but it surely’s not that straightforward. Different components can have an effect on physique weight and weight problems, a few of that are out of our fingers.
Talking at a seminar to mark World Weight problems Day final month held by a number one healthcare firm, Dr. Olarik Musigavong, obstetrician, gynecologist, and reproductive medication specialist at Chaophraya Abhaibhubejhr Hospital, mentioned 40-70% of variations in physique measurement are as a result of genetic components, citing research. He added that stress may have a big influence on consuming habits.
Remedy is related to growing the chance of weight problems. Environmental components and a sedentary way of life additionally contribute to weight achieve.
Weight problems is related to emotional issues together with melancholy. Individuals with extra weight have a 55% greater threat of creating melancholy over time, Dr. Smith Arayaskul, an anti-aging specialist at Samitivej Sukhumvit Hospital mentioned, citing research. Kids and adolescents with weight problems usually tend to expertise bullying, he added.
Dr. Pimpanit Condee, a psychologist and behavioral knowledgeable from Nudge Thailand famous that conduct modification contributes to weight reduction and weight administration. She prompt individuals who need shed additional kilograms management their house surroundings.
“For instance, chances are you’ll put your trainers and health club garments subsequent to your mattress. It’s a reminder that you need to go to health club. Fill your fridge with well being meals and drinks. Or preserve tempting meals out of sight. And have low-calorie snacks able to eat,” she mentioned.
Assoc. Prof Dr. Petch Rod-aree, president of the Thai NCD Community Affiliation, famous that weight problems will increase the chance of cardiovascular ailments, stroke, diabetes, liver illness, sleep apnea, continual again ache, sexual dysfunction and sure cancers. Treating weight problems, obesity-related situations and their problems prices greater than a billion baht a 12 months. Annual medical care expenditure ranges from 134,000 to 421,000 for a affected person with cardiovascular ailments and continual kidney illness.
A report by BMJ International Well being predicts that Thailand’s financial influence of obese and weight problems will develop to 4.9% of the nation’s GDP on common (round 853 billion baht) by 2060 if the prevention and remedy measures it has applied don’t enhance.
Dr. Petch has referred to as on the federal government to take extra motion to deal with weight problems and urges folks to make more healthy selections which might help scale back pressures on the healthcare system and healthcare prices.
By Thai PBS World Characteristic Desk
