Obesity has become one of the global health problems that continues to increase every year. The World Health Organization (WHO) states that obesity and overweight are major risk factors for various non-communicable diseases, such as type 2 diabetes, heart disease, hypertension, stroke, kidney failure and cancer. In Indonesia itself, based on Basic Health Research (Riskesdas) data, the prevalence of obesity continues to increase in all age groups, including children and adolescents.
To overcome obesity, it is not enough to just drastically reduce food intake. A more holistic and sustainable approach is needed, one of which is by implementing a balanced diet. This article will discuss the dangers of obesity and effective ways to implement a balanced diet in everyday life.
What is Obesity?
Obesity is a medical condition characterized by excess body fat that can be harmful to health. This condition is usually measured using the Body Mass Index (BMI) , which is the ratio of body weight (kg) to height (m²). Here is the BMI classification according to WHO:
- Normal: 18.5 – 22.9
- Overweight: 23-24.9
- Obesity Grade 1: 25-29.9
- Obesity Grade 2: ≥ 30
However, BMI is not the only indicator. Waist circumference and body composition (Body Impedance Analysis) which can see the distribution of body fat, visceral fat, fluid, waist-hip ratio, muscle mass are also important for assessing health risks.
The Dangers of Obesity for Health
Obesity is not only about physical appearance, but also directly related to the risk of various chronic diseases. Some of the dangers that can be caused by obesity include:
- Heart Disease and Stroke
Excess body fat, especially around the belly, increases the risk of high blood pressure, high cholesterol, and clogged arteries. All of these conditions contribute to coronary heart disease and stroke.
- Type 2 Diabetes
Obesity causes insulin resistance, a condition in which the body cannot use insulin effectively. As a result, blood sugar levels increase and trigger type 2 diabetes mellitus.
- Respiratory Disorders
Excess fat can press on the airways, causing sleep apnea (stopping breathing during sleep) and other breathing disorders.
- Joint and Bone Problems
Being overweight puts extra stress on your joints, especially your knees and hips. This can lead to osteoarthritis and chronic joint pain.
- Cancer
Research shows that obesity increases the risk of several types of cancer such as breast, colon, uterine and kidney cancer.
- Psychological Problems
Obesity often has an impact on mental health, including decreased self-confidence, depression, and anxiety disorders.
Causes of Obesity
The main cause of obesity is an imbalance between calories in and calories out. Some other triggers include:
- The habit of overeating , especially foods high in sugar and fat.
- Lack of physical activity .
- Genetic and hormonal factors .
- Stress and emotional distress , which can trigger overeating.
- Bad sleeping habits .
What is Balanced Nutrition?
Balanced nutrition is a daily food composition that contains all nutrients in the types and amounts that suit the body's needs. The concept of balanced nutrition in Indonesia consists of four main pillars:
- Eat a variety of foods.
- Maintain cleanliness.
- Do physical activity.
- Monitor body weight regularly.
Implementing a balanced diet not only prevents obesity, but also supports growth, increases immunity, and maintains optimal body function.
How to Implement a Balanced Diet to Prevent Obesity
1. Consume a Variety of Foods
The body needs various nutrients, such as carbohydrates, proteins, fats, vitamins, and minerals. Choose foods from various groups, such as:
- Complex carbohydrates: brown rice, sweet potatoes, potatoes, cassava, corn
- Protein: fish, chicken, lean meat, eggs, tofu, tempeh, nuts.
- Vegetables and fruit: colorful and fresh.
- Healthy fats: from avocado, olive oil, nuts.
2. Limit Sugar, Salt, and Fat
The Indonesian Ministry of Health recommends daily consumption limits:
- Sugar: maximum 50 grams (4 tablespoons)
- Salt: maximum 5 grams (1 teaspoon)
- Fat: maximum 67 grams (5 tablespoons oil)
The habit of consuming fast food, sweet drinks and fried foods should be reduced gradually.
3. Pay attention to portion sizes
Use the Fill My Plate method as a practical guide:
- ½ plate of vegetables and fruit
- ¼ plate contains carbohydrate sources
- ¼ plate contains protein sources
Proper portions help control calorie intake without feeling hungry.
4. Drink Enough Water
Water helps the metabolism process and reduces false hunger. It is recommended to drink 8 glasses of water per day or according to the body's needs.
5. Actively Move
Regular exercise is essential for weight management. Do at least 30 minutes of physical activity every day, such as walking, cycling, or swimming. In addition to burning calories, this activity is also good for your heart and mental health.
6. Get Enough Sleep
Lack of sleep can disrupt hormones that regulate appetite, leading to overeating. Aim for 7–9 hours of sleep per night.
7. Monitor your weight regularly
Monitoring your weight weekly or monthly helps you notice changes early and motivates you to stay consistent.
8. Involve the Family
Implementing a balanced diet will be more effective if done together with family members. Get used to eating together at home, cook healthy food, and limit unhealthy snack consumption at home.
Take Care of Your Health Starting Now
Obesity is not just a matter of appearance, but a serious condition that has a major impact on physical and mental health. To avoid it, implementing a balanced diet is very important. Starting from food selection, portion control, to healthy living habits such as exercise and adequate sleep - all are interrelated in maintaining ideal body weight and long-term health.
Self-awareness and commitment to healthy living must be built early on. With understanding and real steps, we can all prevent obesity and build a healthier future.
Article written by dr. Noviyanti, Sp.GK (Specialist in Clinical Nutrition Medicine, EMC Cikarang Hospital).