THEWorld Obesity Day is celebrated on March 4tha disease that affects around one billion people worldwide and estimates believe that by 2035 there will be 1.9 billion people affected. A very felt problem also in Italy, although at a lower rate than in other European countries. The causes are many, from the genetic factor to poor nutritional education which leads to a daily intake of sugars higher than the daily requirement.
Obesity, the situation in numbers
Obesity is on the rise. And it is a constant increase that has occurred in recent years. According to World Obesityby By 2035, obesity will affect 1.9 billion people, today we are just under one billion. A widespread situation also in our country: in Italy, in fact, 5.6 million people currently suffer from obesity, i.e. 11.4% of the population. However, to these we must add overweight people who represent 47.3% of adults and 27.2% of children-adolescents, thus involving 23 million people.
A figure which, at least in Italy, although growing, has fallen compared to the peak moment in 2021when in Italy there were over 6 million people, i.e. 12%, obese people, and that however, it remains low compared to the European average. Consider that Malta and Ireland have over 60% of the population obese or overweight. But why has there been an increase in obesity in recent years? «This can be attributed to several factors, starting with one greater availability of food, even at low cost, and by the reduction of physical activity linked to the increasingly technological automation of our lives, which reduces the need to travel both at work and in private life. So we are more sedentary” explains the Dr. Luca Piretta, gastroenterologist and nutritionist at the Campus Bio Medico University of Rome.
The difference between obesity and overweight
Unlike what you might think, obesity and overweight are not the same thing: «It is defined in overweight a person with a Body Mass Index (BMI) between 25.0 and 29.9 kg/m²while theobesity implies a significant excess of body weight that sexceeds or equals the BMI of 30 kg/m» specifies the expert.
In both cases, however, excessive weight can cause health problems such as type 2 diabetes, heart disease, stroke, hypertension, gastroesophageal reflux disease, obstructive sleep apnea and joint problems.
The origin of obesity
Behind obesity and overweight there are many causes as both are multifactorial diseases which must take into account many variables. «The first aspect is the genetic predisposition but also personal lifestyle. This last aspect can be addressed through physical activity education and, above all, nutritional education. In fact, we are used to considering only what we eat, but it is It is also important to manage meal times, the way in which we eat food, for example avoiding eating too quickly, and the choice of foods. In this sense, reducing your intake of simple sugars is one tool to be adopted with a view to reducing the risks linked to obesity. They sweeteners may play a roleprecisely because they allow you to sweeten a food without adding calories and without giving up the pleasantness of taste” explains Dr. Piretta.
A very often underestimated aspect is also the management of personal gratification through food: “Very often we tend to consider food as a simple tool for satisfaction and pleasure. In part it is very right but we must not overlook the fundamental role, i.e. the nutritional one. This is why it is important to follow a healthy diet but also have good habits.”
The 5 rules for keeping your weight under control
1. Adoption of a balanced diet
«It all starts from here, in following a balanced diet rich in fruit, vegetables, whole grains and lean proteinsand to develop an intestinal microbiota more in line with a lean individual.”
2.Regular physical activity
«It is recommended to carry out at least 150 minutes of moderate physical activity or 75 minutes of vigorous activity each weekincluding walking, running, cycling or swimming.”
3. Respect meal times
«Often forgotten or underestimated, in reality respecting chrononutrition and therefore the rhythms of our biological clocks is an aid in the prevention of obesity. For example, skipping breakfast is a risk factor for weight gain and many related diseases.”
4. Keep simple sugar consumption below 15%
«In the context of a healthy and balanced diet, it is important pay attention to your sugar consumption and keep it under 15% of your total daily calories. For this reason, regulating portion sizes and choosing water as the main drink becomes essential.”
5. Don’t underestimate sleep
«Sleep is an aspect that should not be underestimated, both for those who are overweight and for those who are not. Sleeping between 7 and 9 hours a night is essential for memory, hormones and, above all, immune function, as lack of sleep can negatively affect appetite regulation and food choices”
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