The prevalence of obesity in the Arab region has been a major topic for the past 20 years because of changes in food consumption, socioeconomic and demographic factors, physical activity, and urbanization, all of which contribute to the high prevalence.
Moreover, the increasing prevalence of obesity and overweight in children and adults in Arab countries is the result of substituting a Western diet rich in fats and sugars for the traditional Arabic diet.
According to the World Health Organisation (WHO), one in five adults in the Gulf region is obese. This is attributed to the fact that there is a steady increase in the consumption of fast foods and sugar-dense beverages (such as sodas). Meanwhile, technological advances – such as elevators, cars, TVs, and escalators-have decreased activity levels. In addition, lack of forestation and vegetation in general due to extreme outdoor temperatures caused people to remain indoors and use cars for short-distance travel even for very close trips.
According to studies, overweight and obese people have an increased risk of developing conditions such as cardiovascular disease, type 2 diabetes, dyslipidemia, liver and gallbladder disease, cancer of the breast, colon, and uterus, sleep apnea, abnormal periods, and infertility in women.
Strategies to Prevent & Manage Adult Obesity
The obesity epidemic cannot be solved by a single solution. It is a complex issue and requires a multi-faceted approach. Governments, non-governmental organizations, media, healthcare providers, universities, and schools all play a vital role.
These are some recommendations for actions that adults can start implementing to make a positive change in their health and wellbeing:
• Identify factors that may hinder goals for weight loss through behavioral therapy
• Increase awareness of the emotions behind the eating patterns
• Eat mindfully, avoid eating while busy watching TV or working behind your laptop
• Understand how to read food labels and use them for your benefit
• Stock up the pantry with healthy snacks instead of calorie-dense snacks
• Adopt a Mediterranean diet
• Be more aware of food quality and quantity in social events
• Make sure your kitchen team are cooking healthy meals
• Replace your bad habits with new healthier ones
• Create a healthy lifestyle rather than following a diet for a short time
When it comes to nutrition:
• Increase water consumption (0.033ml/kg of body weight)
• Reduced calorie diet
• Eliminate sugar and added sugar products
• Avoid highly processed foods made with refined white sugar, flour, high-fructose corn syrup, and saturated fat
• Eliminate fried food and use the air-fryer instead
• Choose natural foods over any packaged and ready-to-eat products
• Plan your meals
• Do not skip meals
• Learn about individualized food portions
• Avoid late bedtime and night-time snacking
• Eat more plant-based foods such as fruits, vegetables, legumes, and whole grains
When it comes to physical movement:
• Increase physical activity (moderate intensity for at least 150 minutes/week)
• Try to add more movements to your routine (walking to your car, taking the stairs ..)
• Avoid sitting for a long period, put a reminder on your phone to stand up and move
In specific cases:
• Use of pharmacotherapy for weight loss under medical and professional supervision
Bariatric Surgeries
Since the obesity epidemic, many adults resort to bariatric surgeries since it’s the most effective treatment for obesity in terms of maintaining long-term weight loss and improvement in obesity-related health conditions. While bariatric surgery has many advantages, all weight-loss surgeries are big procedures with significant risks and negative effects. To help ensure the long-term effectiveness of bariatric surgery, one must also make permanent healthy dietary adjustments and exercise regularly.
Moreover, surgery is a resort used when the patient has failed to lose weight by other, less invasive means (diet & exercise).
Candidates for bariatric surgery:
• People with body mass index (BMI) 40kg/m2 and above
• People with BMI between 35 and 40 kg/m2 who suffer from weight-related health conditions
Note: Growth charts are used for adolescents. These charts show the standard BMI for each age.
According to the CDC, children who have obesity are more likely to become adults with obesity. Adult obesity is associated with an increased risk of several serious health conditions including heart disease, type 2 diabetes, and cancer. If children have obesity, their obesity and disease risk factors in adulthood are likely to be more severe.
A study has found that obese children and adolescents are five times more likely to be obese in adulthood than those who were not obese. 55% of obese children go on to be obese in adolescence, 80% of obese adolescents will still be obese in adulthood and around 70% will be obese over age 30.
An imbalance between energy intake and energy expenditure, genetics, fast food consumption, large portion size, low activity levels, psychological factors (eating disorders), family factors (food available at home), and socio-cultural factors (use of food as a reward) all contribute to childhood obesity.
Some tips to manage childhood obesity:
• Sit down together for family meals
• Serve appropriate portion sizes
• Create a healthy eating environment at home
• Encourage children to eat only when hungry and to eat slowly
• Discourage eating meals and snacks while watching TV
• Avoid using food as a punishment or reward
• Be aware of the child’s psychological behavior
• Don’t compare your child to their peers. Discourage them from comparing themselves too.
• Involve your child in choosing and preparing healthy foods for meals, this will encourage them to eat it as they prepared it with you.
• Prioritize fruits & vegetables (Serve at least 5 servings of fruits and vegetables daily)
• Keep the refrigerator stocked with fat-free or low-fat milk, fresh fruit, and vegetables instead of soft drinks and snacks high in sugar and fat
• Limit fast food
• Limit sugary beverages & deserts
• Incorporate healthy snacks and deserts
• Focus on steps towards a healthy lifestyle rather than setting weight-loss goals
• Find outdoor activities your child likes
• If your child is overweight, try to incorporate healthy eating for the whole family
• As a parent, set a good example for children by eating healthy and being active to increase the likelihood they will do the same.
• Increase physical activity and activity levels
• Limit TV, iPad, and video games time
Early recognition and treatment of childhood obesity are important. It can be prevented if we focus on the cause. Combined dietary modifications and physical activity conducted in the community with a school component is an effective way. Moreover, parents should enforce a healthier lifestyle at home since they are the role models of their children.
Prevention should start before birth, from maternal nutrition to breastfeeding and enforcing good nutritional habits at an early age.
Together, we can reduce the obesity epidemic.
