Anti-Obesity Day

On March 4, the world celebrates World Obesity Day. It was created to emphasize the importance of the problem and remind us of the dangerous health consequences, as obesity increases the risk of diabetes, hypertension, and other cardiovascular diseases and can even contribute to certain types of cancer. In 2022, more than 1 billion people were classified as obese. In Ukraine, about 16% of the population is obese, which is twice as much as the global rate of 8%. Global obesity rates are now significantly higher than the proportion of adults who are underweight (BMI less than 18.5). The analysis showed that obesity rates in low- and middle-income countries are higher than in many high-income countries and that this figure is growing among children and adolescents. The study found that the number of obese children exceeds the number of underweight children in two-thirds of the countries studied. In rich countries, childhood obesity is concentrated in poor families. But in poor countries, it is a middle-class problem – so as average income rises, more and more children are becoming overweight. Many poor countries are now facing a “double epidemic” of malnutrition and obesity.

We often don’t notice how our body is changing until it starts signaling problems: fatigue, lack of energy, insomnia, or high blood pressure. Therefore, this is not primarily an aesthetic issue, but a serious disease that requires treatment and medical monitoring. Obesity is the result of the formation of excessive fatty deposits, and the volume of adipose tissue is an indicator of the body’s internal balance.
Excess weight appears for many reasons, the most common are: an inactive lifestyle; poor eating habits; hormonal changes; hereditary predisposition to weight gain; violation of rest and lack of sufficient sleep; nervous tension, stress; taking certain medications; and mental state.
The causes of the pathology can vary, but they are always associated with an imbalance between incoming energy and actual expenditure. When the body does not have time to spend the consumed Kcal, its extra amount is naturally stored. The result is a gradual accumulation of fat and with it an increase in body weight and volume. The easiest way to understand whether you have signs of obesity is to calculate your body mass index (BMI), which is calculated by dividing your body weight (in kilograms) by the square of your height (in square meters). Normal BMI is from 18.5 to 24.9; overweight is 25 to 29.9; Obesity – BMI 30 and more.

If your BMI is 30 or more, you should consult an endocrinologist to rule out metabolic disorders or problems with your thyroid gland. Another way to check whether you should worry about weight gain is to measure your waist circumference. If it exceeds 80 cm in women and 90 cm in men, this is a signal that you need to pay attention to your health. If the moment is lost and obesity has occurred, it is important to carry out a comprehensive examination for disorders in the body. Tactics to combat excess weight are chosen depending on the stage of the disease, the presence of concomitant pathologies, and age. A healthy diet and physical activity are mandatory.

Obesity nutrition includes boiled, baked, and steamed foods. Salt is no more than 5-8 grams per day. Strict restriction on fast carbohydrates. Daily fluid intake is 1-1.5 liters. A hypocaloric diet is aimed at changing the energy balance. The body will take the missing calories from fat deposits.
Treatment of obesity necessarily includes physical activity but without intense exertion. It is better to exercise for a long time (from 40 minutes to 1.5 hours) but at a calm pace. The optimal frequency of training is every other day. Along with sports, reduce periods of inactivity. Hiking, cycling, and swimming give good results. Going to the gym is recommended after some preparation.

And how to avoid obesity? You just need to follow simple recommendations: keep a balance in your diet: 80% of the diet should be healthy food, 20% should be your favorite delicacies without feeling guilty; avoid sugary sodas; engage in physical activity for pleasure – walking, dancing, yoga, gym or gymnastics – (the recommended norms depend on age and health); control stress levels and surround yourself with positive emotions (psychotherapy, massages, art, and any other favorite activities). And your body will thank you with energy and longevity!


Head of the Laboratory of Nutrition Hygiene and Safety of Food Products
Doctor of Medical Sciences, Professor Mariia Hulich


State Institution «Marzieiev Institute for Public Health of the National Academy of Medical Sciences of Ukraine»

(date of publication on the website 04.03.2025)