UK’s National Obesity Awareness Week 2025 is observed from Friday January 10th to Thursday the 16th. This week aims to raise awareness about obesity and promotes healthier lifestyles through education and training on obesity management.
What is OBESITY
Obesity is defined as a chronic disease that occurs when a person has an excessive amount of body fat. It can affect people of all ages and can have serious health consequences.
How is it MEASURED
Obesity is measured using body mass index (BMI), which is a calculation that estimates body fat based on a person's height and weight. The following are classes of BMI:
Ø Underweight: BMI is less than 18.5 kg/m2
Ø Normal weight: BMI is 18.5 to less than 25 kg/m2
Ø Overweight: BMI is 25 to less than 30 kg/m2
Ø Obese: BMI is 30 kg/m2 or more.
Central adiposity or central obesity is a major risk factor when determining a person’s risk of developing weight-related disease. Other measures for this are a person’s waist to hip ratio; waist circumference and body fat %. However, even with limitations of the BMI calculation such as overestimating body fat in people of muscular build such as athletes and underestimating body fat in older people who have lost muscle, it is still the most common and popular method of diagnosing obesity.
How many people are AFFECTED
In the UK, it’s estimated that 1 in 4 adults live with obesity. Being obese increases your risk of cardiovascular diseases such as heart disease and stroke, type 2 diabetes, osteoarthritis, certain cancers, high cholesterol, high blood pressure and sleep disorders such as sleep apnoea. Aside from the physical illness linked to obesity there are affects on a person's mental health. Numerous studies have shown a positive association between obesity and various mental health issues, including depression, eating disorders, anxiety, and substance abuse. Obesity impacts individuals’ quality of life, with many sufferers experiencing increased stigma and discrimination because of their weight.
What CAUSES Obesity
Obesity is considered a multifactorial disease caused primarily by an imbalance of energy intake and expenditure, and influenced by several factors, including:
Diet: Eating too many calories, especially those from high fat and high sugar foods, and not enough fibre, fruits, and vegetables
Physical activity: Not getting enough physical activity or movement on a daily basis.
Sleep: Not getting enough sleep or poor quality sleep
Screen time: Spending too much time watching TV, using a computer, or playing video games leading to prolonged periods of time inactive
Social and psychological factors: Eating more when bored, angry, upset, or stressed, or overeating comfort foods due to low self-esteem or depression
Medications: Some medications, such as antidepressants and antipsychotics, can increase appetite and lead to weight gain
Health conditions: Some health conditions, such as an underactive thyroid gland, can contribute to weight gain
Genetics: Some people have genes that are associated with excess weight
Food industry: The food industry uses psychological biases to encourage overeating, such as by placing certain foods at eye level or by the checkout
Food advertising: Food advertising and marketing can influence food preferences and consumption.
Losing weight to become HEALTHIER
Here’s a step-by-step guide to help with losing weight in a sustainable way:
1. FOCUS ON NUTRITION
Calorie Deficit:
Consume fewer calories than you burn to lose weight. Use apps such as MyFitnessPal or Nutraheck or Cronometer to track daily calorie intake. Get familiar with food labels and into the habit of planning your meals and batch cooking.
Here is a calculator to help with who many calories you should be taking in daily in order to achieve a weight loss: Calorie calculator
Balanced Diet:
Proteins: Lean meats, fish, eggs, legumes, and tofu to maintain muscle mass.
Carbohydrates: Choose whole grains like quinoa, oats, and brown rice for sustained energy.
Fats: Healthy fats from avocados, nuts, seeds, and olive oil.
Fruits and Vegetables: High in fibre and nutrients, they promote satiety. Aim for 5 a day. Fibre target daily is 30g. Hitting this will encourage good gut health.
Take a look HERE for more information on how you can build a healthy diet into your life.
Avoid Processed Foods:
Minimize sugary snacks, fizzy drinks, refined carbs, and saturated fats. Examples of these foods are breakfast bars, pastries, sweets, cakes biscuits, crisps and ‘petrol station’ foods such as pies, pasties, sausage rolls etc.
Portion Control:
Use smaller plates and be mindful of portion sizes. A handy guide to portion size can be printed off and out on your fridge - Portion Size Guide
Hydration:
Drink plenty of water (8–10 glasses per day) to boost metabolism and reduce hunger.
2. EXERCISE REGULARLY
Cardio:
Activities like walking, running, swimming, or cycling burn calories and improve heart health and lung capacity as well as having a positive effect on your mental health.
Strength Training:
Builds muscle mass, which increases resting metabolism and this means more efficient use of the calories you consume. Include lifting weights or using your own body weight as a resistance. This type of exercise should be done twice a week for up to 20 minutes. You can find exercises online free of charge for whatever level of fitness you are with whatever amount of time you have – no excuses!
High-Intensity Interval Training (HIIT):
Alternates bursts of intense exercise with short rest periods, boosting fat burning. Useful if you are short on time but want to get a good workout.
Daily Movement:
Incorporate more walking, take stairs instead of lift, park further away from the entrance to work or supermarket, or stretch during breaks to stay active throughout the day. Building in movements to your day in the way you want will help make new exercise habits stick.
3. LIFESTYLE ADJUSTMENTS
Sleep Well:
Get 7–9 hours of quality sleep per night to regulate hunger hormones and support recovery.
Manage Stress:
Chronic stress can increase cravings and lead to overeating. Practice yoga, meditation, or deep breathing techniques.
Track Progress:
Keep a food and exercise journal or use health apps to monitor habits.
Be Consistent but Flexible:
Focus on long-term changes rather than quick fixes. Occasional indulgences are okay if balanced by healthy habits.
4. SEEK PROFESSIONAL SUPPORT
Consult your Health & Wellbeing Coach for support and accountability. They will help you put a plan of action into place that suits you and your needs.
Work with a personal trainer for a structured workout plan.
Discuss options with your doctor if you have medical concerns impacting weight loss.
KEY TIP:
Set realistic goals (e.g., losing 1–2 pounds per week) and celebrate small victories to stay motivated!
For more information: NATIONAL OBESITY AWARENESS WEEK - January 10-16, 2025 - National Today
Thanks to Alice, Health & Wellbeing Coach, for writing this article.
Please contact your surgery if you would like support to lose weight.
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