World Obesity Day 2021: 12 Treatment Tips For Adults With Obesity

World Obesity Day is observed every March 4 with the aim to raise awareness and address the root causes of obesity.

By 2018, around 42% of adults in the U.S. were considered obese, according to the Centers for Disease Control and Prevention (CDC). This is a considerable increase from the 30.5% prevalence of obesity in adults in 1999–2000.

For World Obesity Day 2021 this Thursday, here are 12 treatment tips for adults to aid them in their weight loss journey.

1. Local weight loss support groups

Reaching out to one's general practitioner can help shed more light on various local groups available to provide support in one's weight loss journey. Local weight loss support groups can be provided by local authority or commercial services that one can pay for.

Some GPs may also refer patients to a local active health team where they can exercise under the supervision of a qualified trainer.

2. Diet

Losing weight at a safe rate of about 0.5 to 1 kilogram (1 to 2 pounds) a week is considered sustainable and attainable, according to the CDC.

Most are advised to use up 600 calories per day more than they take in. This would mean consuming no more than 1,900 calories a day for men and 1,400 calories for women.

3. Food swaps

Taking time to go through the cupboard and decide which ones to switch out for healthier products can significantly help. Swap unhealthy and high-energy food choices such as fast-food and processed foods for healthier choices. These include plenty of fruits and vegetables, meat, fish, milk and dairy foods and other sources of protein.

4. Diet programs

Many studies and health authorities, including NHS Inform, strongly advise against following fad diets and engaging in unsafe practices to lose weight. These include unhealthy fasting and cutting out entire food groups from one's diet.

5. Exercise

Aside from aiding in weight loss, physical activity also carries a variety of benefits such as reducing the risk of type 2 diabetes by 40%. Health officials suggest that individuals should get at least two and a half hours of exercise every week.

6. Eat more slowly

Being mindful of what one eats may help in satiating hunger faster, experts claim. Eating more slowly and being present while chewing food will prevent one from overeating.

7. Medication

Several medications for treating obesity have been tested, but very few have passed clinical trials and have been approved by the Food and Drug Administration. One medication that has received the approval of the FDA for long-term use is orlistat.

8. Surgery

Also known as bariatric surgery, weight loss surgery is sometimes used to treat those with severe obesity. Certain criteria must first be met, however, which is why bariatric surgery is not for everyone.

9. Very low-calorie diets

A very low-calorie diet (VLCD) is a type of diet where participants consume less than 800 calories a day. This method of weight loss can lead to rapid effects, but it is not advisable for everyone as this may sometimes lead to other health complications. VLCDs are usually only recommended if one has an obesity-related complication.

10. Monitor progress

Weighing one's self regularly and keeping track of progress will provide a clear picture of whether the weight loss regime used is working and how close one is to the goal.

11. Avoid tempting situations

To make it easier to keep yourself in check, avoid putting yourself in situations where you may end up overeating.

12. Involve family and friends

Having people to motivate you can go a long way!