When was the last time you checked your weight? According to statistics, more than 1 in 3 adults is considered obese, and about one-third of children or adolescents (age 6 to 19) are considered overweight.
People often don’t know the difference between being overweight and obese, so they are reluctant to find the best approach.
The problem with being overweight or obese is not just about your clothing size or your physical appearance. But it brings about several life-threatening medical conditions such as type 2 diabetes, heart disease, high blood pressure, stroke, and certain types of cancer.
This article will tell you everything you need to know about being overweight and how to lose unwanted body fat.
How Can I Know If I’m Overweight?
Obesity is medically defined as having too much body fat. Some institutions define it as a complex disease involving an excessive amount of fat in the body. The fact that it is regarded as a disease itself, it’s an indication that obesity affects one’s health status.
Experts usually interpret one’s obesity levels based on the Body Mass Index (BMI). The value of the BMI is calculated based on your weight and height. For example, if two people have the same amount of weight, but one is shorter than the other, the shorter person has a higher BMI.
To determine whether you are obese, you put your height and weight into a BMI calculator. If your BMI is between 25 and 29.9, then it means that you are overweight. But when it is 30 or higher, then you are obese.
Best Approaches To Overcome Overweight
Many treatment options can help you to achieve and maintain a suitable weight. Seven of these solutions are highlighted below:
High-fiber Diet
Consuming a lot of calories is one of the causes of excess body fat. Some processed food that contains high-fructose corn syrup (high in sugar and fat) can cause changes in the body that result in weight gain and insulin resistance.
One of the best approaches to losing weight is to increase the consumption of whole grains and other high-fiber foods such as fresh fruits and vegetables.
Exercising
If dieting is very challenging to you, then you have to be, at least, physically active. You will need to burn 3,500 calories to lose one pound of fat. Although exercising can be effective in helping you lose weight, the downside of it is that it can take time to start noticing the results.
Prioritize the Breakfast Meal
Allocate 15 – 30 minutes of your day to prepare a hearty breakfast meal. Skipping breakfast is a habit that will create a ripple effect throughout your day. You will miss essential nutrients and eventually eat more snacks to curb hunger.
Eat Regular Meals
Teach your body to eat at specific hours by eating regular meals.
Eating at regular times during the day helps burn calories at a faster rate. It also reduces the temptation to snack on foods high in fat and sugar.
Drink Water—a Lot.
Your body might confuse thirst for hunger, but if you drink water often, your body will stay hydrated and produce the right signals.
Avoid Big Plates
Big plates will give you the illusion that your regular portion is too little, so you take more than you need.
It is better to use smaller plates; it will cut down your portion. And enjoy your meal by eating slower. Typically it takes 20 minutes for the stomach to signal the brain you’re feeling full.
Down Sizing The Stomach Size Via Surgery
If accessible and traditional approaches don’t bring your the results you need, surgical intervention is your next step, especially when an experienced surgeon performs it.
There are many types of surgeries designed to help you lose weight. The first one is known as the Gastric Sleeve or gastric band.
Gastric Sleeve
During Gastric Sleeve Turkey, the surgeon will remove 80% of the stomach and create a tube-like pouch. The stomach will process small amounts of food; the procedure decreases the hunger hormone known as ghrelin.
Gastric Band
The surgeon places the band around the upper portion of the stomach and attaches a tube to the band. The surgeon injects a saline solution into the band to inflate it. This procedure is reversible.
Both surgeries change the shape of the stomach, so you would eat less food and feel fuller with little food.
Gastric bypass is an invasive surgical procedure that involves dividing the stomach into a small upper pouch and a larger lower pouch. The surgery aims to make food bypass parts of the digestive system, specifically the first part of the mid-section of the small intestine.
Weight loss surgeries are only recommended for obese people with a BMI of 30 or above. And individuals who can’t lose weight through diet and exercise—typically aged between 18 – 65 years old and looking to avoid life-threatening weight-related health conditions.
Weight loss surgeries can have a drastic positive change in your life. The treatment is costly in countries like the UK, the US, and Europe. And in the UK, some patients need to register on a waiting list or may not be eligible for the surgery.
These factors play a role when deciding to have gastric bypass surgery abroad. But it would be best if you were equipped with the correct information to make the best decision. Some patients prefer a medical tourism agency to plan their treatment abroad. The agency will prepare a customized trip that fits your needs. The package will include flight, accommodation, and airport transfer. It gives you relief to focus on your recovery.
Frequently Asked Questions (FAQ)
1. What does BMI actually measure?
BMI (Body Mass Index) is a simple number calculated from your height and weight. It’s widely used as a screening tool to categorize weight ranges (underweight, healthy weight, overweight, obese), but it does not directly measure body fat or overall health.
2. How accurate is BMI as a health measure?
BMI is good for quick screening and population-level insights, but it has limitations:
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It cannot tell how much of your weight is fat vs. muscle or bone.
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It doesn’t show where fat is stored (e.g., around your belly vs. under the skin).
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It may misclassify muscular individuals as overweight or miss excess fat in others.
Experts recommend not relying on BMI alone to assess your health.
3. If BMI has limitations, why is it still used?
Even though it isn’t perfect, BMI remains popular because it’s:
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Simple: Only height and weight needed
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Low-cost: No fancy equipment required
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Standardized: Easy to compare across groups
These strengths make it useful for initial screening and public health studies.
4. Are there better ways to measure your health than BMI?
Yes. Other measurements can give a fuller picture of your health and body composition:
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Waist circumference or waist-to-height ratio
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Body fat percentage (via bioimpedance, skinfolds, or DEXA scans)
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Blood markers (cholesterol, glucose, etc.)
These methods help capture fat distribution and metabolic health more accurately.
5. When is the best time to check my weight?
Your weight can naturally change throughout the day due to hydration, digestion, and hormones. For more consistent results:
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Weigh yourself at the same time daily
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First thing in the morning after using the bathroom
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Wear similar clothing or none at all
This reduces day-to-day variation and gives a more reliable trend.
6. Does the number on the scale tell me if I’m healthy?
Not by itself. Weight is just one part of your health story. Other important factors include:
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Body composition
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Diet quality
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Physical activity
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Blood pressure & blood tests
A healthy lifestyle can look very different from person to person, even if two people weigh the same.
