8 Ways to Control Obesity and Overweight

Obesity is common disease across the world and each day people are being diagnosed with it. Obesity is a kind of disease that can affect the overall health condition and body functionality. The term Obesity means the condition whereby a person has excess fat in their body thus making them become extremely overweight. However it is good to know that not every fat person is suffering from obesity. How then can you know if you are obese or not?

How to check if you are Obese or Not

To check whether you are obese or not, you have to do what is called BMI check.

BMI means Body Mass Index.

BMI is a common measure of body weight, and most medical expert use BMI to categorize people as having a normal weight, being overweight, or being obese.

Use this formula to do the check

BMI = Weight (kg)/Height (m2)

i.e Weight (kg)/ [Height(m) x Height(m)]

Now let’s calculate your BMI as an example

Assuming your weight = 70kg and your height = 170cm

First you will need to convert your height to meter.

= 170/100

= 1.7m

Then apply the formula

BMI = Weight/[Height x Height]

= 70/[1.7 x 1.7]


= 24.2kg/m2

How to categorize your result

Use the following categories:

BMI less than 18.5 = Underweight

BMI between 18.5 and 24.9 = Normal healthy weight

BMI between 25.0 and 29.9 = Overweight

BMI between 30.0 and 39.9 = Obese

BMI 40.0 and above = High Level Obesity

From these categories you see that your weight is normal.

Health Issues associated with Obesity in Adults

High blood pressure (hypertension)

Type 2 diabetes

Coronary heart disease


Musculo-skeletal problems

Body Pains

Breathing problems etc.

Many of these are often preventable by engaging in a healthy and active lifestyle.

8 Ways to Control Overweight and Obesity Effectively

The path to permanent weight control involves changing lifestyle and habits that contribute to excessive fat storage.

1. Eat Healthy

You are what you eat. Those who eat healthy foods normally stay healthy and fit. Vegetables, fruits, food reach in fiber etc. This kind of foods can be consumed many times a day without you gaining weight. Eat a low fat high carbohydrate, high fiber diet based on fresh, whole unprocessed foods

2. Cut Fats

Fried foods are the obvious foods to cut back on so also foods with saturated fat. These kind of foods are usually dripping in fat. Cut Fats by consuming less fatty food. Try learn how to differentiate between good fats and bad fats and alter your diet accordingly.

3. Never skip breakfast

To control your weight, please don’t skip breakfast. Skipping breakfast may make you grow hungrier and as a result consume more food. Thus sabotaging your effort in controlling your weight

4. Eat Homemade Food

When you cook your food yourself, you have control over the ingredients. But that is not the case with foods made in the hotels and eateries. In most cases such foods are full of fats and can increase people’s weight a lot. Eating homemade food will limit you on eating lots of junk and afford you the opportunity of knowing what you are actually eating. I know some do not know how to cook while others don’t really enjoy cooking. But may I tell you that going through the stress of cooking is even good for the body and helps to be more active. So learn how to cook. It is simple and fun! But promise you won’t finish the Chicken before the food is done.

5. Don’t Over Eat

You may eat 3 to 4 times per day, but make sure you don’t eat too much.  So eat little each time. You may consider drinking water before eating so that you won’t be tempted to overeat.

6. Exercise regularly

To me regular body exercise is by far one of the best and cost effective way to control weight. Aside from the fact that it helps you to burn fat quickly, it also improve your overall health condition. Home exercises or going to the gym will do just fine. But ensure you perform intensive workout for 30 to 45 minutes in a day at least four to five days in a week. Within a short time your weight will decrease and you will be much healthier.

“I controlled my weight by playing ball with children about 3 times per week in the evenings and this work perfectly for me. I sleep better each time I played ball. I also enjoy better relationship with people around me”, says Charles, who lives in Nigeria.  

7. Be patient

How long does it take you to accumulate this kind of weight? A week or 2 Weeks? I don’t think so. Similarly, to reduce weight effectively require some time. So be realistic and be patient. Whatever the kind of home remedy method you are applying, follow it religiously, be regular at it and with time you will begin to notice some changes. But if you lack patience, you might be tempted to return back to your normal life thinking that the method is not working.

8. Get extra help

It is true that some herbal products and supplements can help to expedite weight reduction. Such as green Tea, and other anti-lipid products. Try to make some findings about such products. However the truth is that those product alone will not do the magic as they promised. You will still need to include some of the tips above in your plan.


Since Obesity is no respecter of age or race thus it affects all people and it’s capable of putting one at risk of many other health challenges. Would it not be better therefore to prevent obesity and overweight? Preventing it is far better than treating obesity and it is by far cheaper. Why not make use of some of the tips above to control your weight and stay healthier.