Obesity is a chronic, multifactorial disease characterised by an abnormal or excessive accumulation of fat, posing a risk to health. This condition results from a constant positive energy balance over an extended period, meaning an imbalance between the calories ingested and those expended by the body. It is considered a global public health problem and is a risk factor associated not only with the development but also with the worsening of several chronic non-communicable diseases.
According to the World Health Organization (WHO), it is estimated that 16% of the global adult population suffers from obesity, with overweight, obesity, and diet-related chronic non-communicable diseases becoming major causes of premature death and disability. In Portugal, the prevalence of overweight is 67.6%, and obesity is 28.7% among individuals aged 25 to 74 years.
Both obesity and overweight are major risk factors for various chronic diseases, including cardiovascular diseases, metabolic disorders, pulmonary diseases, gastrointestinal issues, and others.
In addition to all these consequences, obesity can also lead to socio-economic and psychosocial changes, such as educational, workplace, and social discrimination, along with subsequent social isolation, depression, and loss of self-esteem.
Approaches to Combat Obesity
The first line of treatment for obesity involves dietary and nutritional therapy, specifically adopting healthy eating habits, such as consuming fibre-rich foods: fruits, vegetables, whole grains, preferring white meats, eating fish at least three times a week, drinking 1.5L to 2L of water daily, and avoiding alcoholic beverages and foods high in fats and sugars.
There are various strategies that can be useful in the weight loss process, including:
• Always include soup before the main course;
• Integrate protein-rich foods into all meals (e.g., eat eggs for breakfast and low-fat yoghurt or cheese for snacks);
• Add fibre sources, such as oats, one teaspoon of chia or flaxseeds to yoghurt to promote greater satiety;
• Prioritise foods with low calorie density (eat salads with leafy greens during meals, choose vegetable snacks like carrot or cucumber sticks for snacks);
• Prefer Mediterranean-style cooking methods, using ingredients with low fat content and controlling the fat in cooking (boiling, sautéing, stewing, roasting, and grilling);
• Emphasise the consumption of fresh fruit over natural fruit juices;
• Eat slowly and savour each portion;
• Avoid distractions such as television and mobile phones during meals, prioritising socialisation at the table;
• Do not place serving dishes on the table;
• Leave the table once you have finished the meal.
Additionally, a healthy diet combined with regular physical exercise helps maintain a healthy weight and reduces the risk of cardiovascular diseases. The WHO recommends at least 150 minutes of moderate physical activity per week.
Depending on the severity of the disease, pharmacological or surgical treatment may be necessary, as advised by a healthcare professional.
This work was carried out by Dietetics and Nutrition intern students from the University of Algarve, Carolina Faria n.76569 and Eduardo Pedro n.72355, under the guidance of nutritionists:
Victoria Ursu 5947N and Marina Augusto Estevão 0365N.
