Obesity and overweight is usually described as weighing more than what is considered normal for a person’s height; it is typically associated with excessive fat accumulation which may lead to various health consequences. These include: cardiovascular diseases (mainly heart disease and stroke), diabetes, gallbladder disease, sleep apnea, musculoskeletal disorders (like osteoarthritis), and cancer (endometrial, breast, and colon).

A person can become overweight or obese because of:
• Eating too much food that is high in fat, salt, and sugars but low in vitamins, minerals, and other nutrients
• Not getting enough exercise
• Genetics (e.g. some people may inherit a poor control of appetite)
• Other medical problems, like Cushing’s syndrome and hypothyroidism

A person who is overweight or obese has a body mass index (BMI) that us higher than normal. Body mass index measures a person’s weight in relation to his/her height. It is calculated by dividing a person’s weight in kilograms by the square of his/her height in meters. In Filipinos, BMI values have following weight classification: Underweight <18.5 kg/m² Normal 18.5-22.9 kg/m² Overweight 23-24.9kg/m² Obese I 25-29.9kg/m² Obese II >30 kg/m² Obese/overweight individuals may:
• Get tired easily
• Have breathing problems (especially after sudden bursts of activity)
• Skin irritation in areas that touch each other or rub together
• Have problems with sleeping, like insomnia and snoring
• Experience back and joint pains
• Develop other medical problems like diabetes, heart disease, stroke, and fertility problems

There are no magic shortcuts for long-term, safe, and healthy weight loss. Losing 1 to 2 pounds every week is okay; losing weight quicker than that will do a person more harm than good. Here are some helpful tips to lose weight safely:
• Limit high-calorie food intake, specifically fatty and sugary foods and drinks
• Eat more fruits and vegetables, legumes, whole grains, and nuts
• Keep a food diary to help monitor your daily calories
• Engage in regular physical activity, especially something you enjoy
• Maintain a healthy lifestyle: do not smoke, avoid alcohol drinking, sleep at least 7 to 8 hours, and undergo behavioral counseling if you need help losing weight

There are various ways to help prevent unhealthy weight gain:
• Having a healthy lifestyle, including getting enough sleep
• Regular self-weighing to monitor weight loss or gain
• Eating a healthy diet, especially low-fat foods, fruits, vegetables, and fiber-rich food
• Avoiding alcohol, sweets, and sugary drinks
• Exercising regularly