119. Obesity self-diagnosis, BMI, abdominal obesity, diet

Obesity self-diagnosis

  1. Thicker waist
  2. The upper abdomen protrudes a lot.
  3. The waistline is almost invisible.
  4. Eating a lot of high-calorie foods.
  5. Frequently eating snacks and late-night snacks.
  6. Enjoys drinking and smoking.
  7. Frequently experiencing fatigue
  8. The amount of exercise is relatively small.
  9. Preference for spicy or sweet foods.
  10. When you feel anxious or stressed My appetite is rising.
  11. Frequently wearing tight-fitting underwear.


Five or more of the above list, If this applies to you, you should suspect visceral fat.

​When it is less than 2cm or when lying down without being held.

If your stomach protrudes upward, It is called visceral fat type.



Obesity self-diagnosis refers to checking whether you are obese based on your weight and height. The most commonly used index to self-diagnose obesity is BMI (body mass index). BMI is calculated using the following formula:


BMI = weight (kg) / (height (m) * height (m))


Here, enter your weight in kilograms (kg) and your height in meters (m). After calculating your BMI index, you can determine whether you are obese using the following criteria:

  • BMI less than 18.5: underweight
  • BMI 18.5 to 24.9: Normal weight
  • BMI 25.0 to 29.9: overweight
  • BMI 30.0 or higher: Obesity





Defining Obesity

Obesity is more than just carrying a few extra pounds. It’s a medical condition characterized by an excessive accumulation of body fat. While weight can fluctuate due to various factors like muscle mass and water retention, obesity is typically defined using the Body Mass Index (BMI). A BMI of 30 or higher is considered obese. This index calculates weight in relation to height, providing a standardized measure of obesity.


Causes of Obesity

Obesity doesn’t have a single cause; rather, it results from a complex interplay of factors. Genetics, lifestyle choices, environment, and metabolism all play roles. Consuming more calories than the body can burn leads to excess fat storage. Genetic factors can predispose individuals to obesity, but lifestyle choices like poor diet and sedentary behavior often exacerbate the issue.


Symptoms of Obesity

Obesity may not always exhibit overt symptoms, but it’s associated with a range of health problems. These include increased risk of heart disease, diabetes, joint pain, and sleep apnea. Additionally, obesity can lead to psychological issues like low self-esteem and depression.


Assessing Obesity

Determining whether you’re obese or simply overweight is essential. You can use an obesity calculator or consult a healthcare provider (doctor) for a proper assessment. BMI, as mentioned earlier, is a widely used tool to gauge obesity. Your doctor can also evaluate other factors like waist circumference and overall health.


Childhood Obesity

Childhood obesity is a growing concern. It sets the stage for a lifetime of health issues. Factors like a poor diet, lack of physical activity, and genetics contribute to this problem. Identifying and addressing childhood obesity is crucial for long-term health.


Morbid Obesity

Morbid obesity is a severe form of the condition, often with a BMI over 40. It poses significant health risks and may require more aggressive treatment approaches like bariatric surgery.


Treatment Options

Managing obesity is essential to reduce health risks. Treatment options vary and may include lifestyle changes, dietary modifications, exercise plans, medications, and, in extreme cases, surgical interventions. A healthcare provider (doctor) can tailor a treatment plan to an individual’s specific needs.


diet chat


Helpful Exercises for Obesity

  • Aerobic Exercises: Incorporating aerobic exercises like brisk walking, jogging, cycling, swimming, and dancing into your routine can help burn calories and improve cardiovascular health. Aim for at least 150 minutes of moderate-intensity aerobic activity or 75 minutes of vigorous-intensity aerobic activity per week, as recommended by health authorities.
  • Strength Training: Building lean muscle through strength training exercises, such as weight lifting or bodyweight exercises, is crucial for boosting metabolism. Muscle burns more calories than fat, even at rest, so increasing muscle mass can aid in weight management.
  • Interval Training: High-Intensity Interval Training (HIIT) involves short bursts of intense exercise followed by brief periods of rest. HIIT workouts are efficient at burning calories and can be adapted to various fitness levels.
  • Yoga: Yoga not only improves flexibility and reduces stress but can also aid in weight management. Certain yoga poses and sequences can be particularly effective in strengthening core muscles and increasing body awareness.
  • Swimming: Swimming is a low-impact exercise that is gentle on the joints. It provides a full-body workout and can help improve cardiovascular fitness and muscle tone.
  • Group Fitness Classes: Joining group fitness classes, such as spinning, Zumba, or aerobics, can make exercise more enjoyable and motivate you to stay active.

Helpful Foods for Weight Management

  • Fruits and Vegetables: Incorporate a variety of colorful fruits and vegetables into your diet. They are low in calories, high in fiber, and packed with essential vitamins and minerals.
  • Lean Proteins: Opt for lean sources of protein like skinless poultry, lean cuts of meat, fish, tofu, and legumes. Protein helps you feel full and supports muscle growth.
  • Whole Grains: Choose whole grains such as brown rice, quinoa, whole wheat pasta, and oats. They provide sustained energy and are higher in fiber than refined grains.
  • Healthy Fats: Include sources of healthy fats like avocados, nuts, seeds, and olive oil. These fats support overall health and can help control appetite.
  • Water: Staying well-hydrated is essential for weight management. Sometimes, thirst can be mistaken for hunger, leading to overeating. Drinking water before meals can also help you feel full.


flay lay


Foods to Avoid for Weight Management

  • Sugary Beverages: Sugary sodas, fruit juices, and energy drinks are calorie bombs with little nutritional value. They can lead to weight gain and should be limited or avoided.
  • Processed Foods: Processed and packaged foods often contain high levels of added sugars, unhealthy fats, and preservatives. These should be consumed sparingly.
  • Fast Food: Fast food options are typically high in calories, unhealthy fats, and sodium. Frequent consumption can contribute to obesity and related health issues.
  • Sweets and Snacks: Limit the intake of sweets, candies, and high-calorie snacks. These provide empty calories and can lead to overeating.
  • Trans Fats: Trans fats, often found in fried and baked goods, are known to increase the risk of heart disease and contribute to weight gain. Check food labels and avoid products containing trans fats.

How to Prevent Obesity

Preventing obesity is not only about shedding excess pounds but also about adopting a lifelong approach to health and well-being. Whether you’re concerned about your own weight or want to safeguard your family’s health, these strategies can help you take proactive steps toward obesity prevention.


1. Balanced Diet:

The foundation of obesity prevention lies in maintaining a balanced diet. Focus on:

  • Portion Control: Be mindful of portion sizes. Use smaller plates to help control portions and avoid overeating.
  • Nutrient-Rich Foods: Choose a variety of nutrient-dense foods, including fruits, vegetables, whole grains, lean proteins, and low-fat dairy products.
  • Limit Sugary Foods: Reduce your consumption of sugary snacks, drinks, and desserts. Sugar can lead to excessive calorie intake.
  • Cook at Home: Preparing meals at home gives you control over ingredients and portion sizes. It’s often healthier and more budget-friendly than eating out.

2. Regular Physical Activity:

Incorporating physical activity into your daily routine is essential for preventing obesity. Aim for:

  • At Least 150 Minutes a Week: Strive for at least 150 minutes of moderate-intensity aerobic activity or 75 minutes of vigorous-intensity aerobic activity per week, as recommended by health authorities.
  • Strength Training: Include strength training exercises at least two days a week to build muscle, boost metabolism, and improve overall fitness.
  • Stay Active Throughout the Day: Avoid prolonged sitting by taking breaks to walk or stretch. Consider standing desks or walking meetings at work.

3. Healthy Lifestyle Choices:

Certain lifestyle choices contribute to obesity. Focus on:

  • Adequate Sleep: Aim for 7-9 hours of quality sleep per night. Lack of sleep can disrupt hormones that regulate appetite and lead to weight gain.
  • Stress Management: Chronic stress can lead to overeating. Practice stress-reduction techniques like meditation, yoga, or deep breathing exercises.
  • Limit Screen Time: Reduce screen time for yourself and your family, especially during meals. Excessive screen time can lead to sedentary behaviors and mindless eating.

4. Regular Health Check-ups:

Regular check-ups with your healthcare provider (doctor) are crucial for obesity prevention. Your doctor can assess your weight, BMI, and overall health. They can also provide guidance on healthy living and screen for conditions like diabetes and high blood pressure.


5. Family Involvement:

Obesity often affects multiple family members. Engage your family in your efforts to prevent obesity:

  • Cook Together: Involve your family in meal preparation. Cooking at home encourages healthier eating habits.
  • Physical Activities: Plan family outings that involve physical activity, such as hiking, biking, or playing sports together.
  • Lead by Example: Be a role model for healthy behaviors. Children are more likely to adopt healthy habits when they see their parents practicing them.

6. Community Support:

Engage with your community to promote obesity prevention:

  • Supportive Environments: Advocate for healthier food options in schools, workplaces, and public spaces.
  • Community Programs: Participate in local wellness programs, fitness classes, or walking groups. These initiatives can provide social support and motivation.


healthy lifest


7. Seek Professional Guidance:

If you’re struggling with obesity or have specific health concerns, consult a registered dietitian or healthcare provider (doctor) for personalized guidance and support. They can create a tailored plan that addresses your unique needs.


8. Educate Yourself:

Knowledge is power. Stay informed about nutrition, exercise, and the latest research on obesity prevention. Understanding the factors contributing to obesity can empower you to make informed choices.



In conclusion, obesity is a multifaceted issue affecting millions globally. It’s not just about appearances; it’s a health concern with far-reaching consequences. Understanding its causes, symptoms, and treatment options is vital for combating this condition. Whether you’re striving to maintain a healthy weight or seeking help for obesity, remember that a healthcare provider (doctor) is your best ally in this journey. By making informed choices, adopting a healthy lifestyle, and seeking professional guidance, you can take charge of your health and work towards a slimmer, healthier you.



Q: Is obesity solely caused by overeating?

No, while overeating contributes to obesity, it’s not the sole cause. Genetic factors, lifestyle choices, metabolism, and environmental influences also play significant roles.


Q: Can obesity be reversed?

Yes, obesity can often be managed and even reversed through lifestyle changes, medical interventions, and, in severe cases, surgical procedures.


Q: What is the difference between being overweight and obese?

The primary difference is in the BMI. Overweight individuals have a BMI between 25 and 29.9, while obese individuals have a BMI of 30 or higher.


Q: Are there medications to treat obesity?

Yes, there are medications available that can aid in weight loss, but they should be prescribed and monitored by a healthcare provider (doctor).


Q: Is bariatric surgery a viable option for obesity treatment?

Bariatric surgery is considered for morbidly obese individuals when other treatments have failed. It can lead to significant weight loss but also involves risks and lifestyle changes.


Q: Can childhood obesity be prevented?

Yes, childhood obesity can be prevented by promoting a healthy diet, regular physical activity, and a supportive environment for children.


Q: Is obesity linked to mental health issues?

Yes, obesity is associated with an increased risk of mental health problems, including depression and low self-esteem.


Q: Are there specific exercises for obesity management?

Engaging in a combination of aerobic exercises, strength training, and flexibility exercises can be beneficial for obesity management.


Q: What are some helpful foods for weight loss?

Foods high in fiber, lean proteins, and fruits and vegetables can aid in weight loss by promoting satiety and providing essential nutrients.


Q: How can I calculate my BMI?

You can calculate your BMI by dividing your weight in kilograms by the square of your height in meters. Alternatively, numerous online BMI calculators are available for quick assessments.


Today’s Quiz

Question: What is the primary tool used to assess obesity?

A) Waist circumference
B) Blood pressure measurement
C) Body Mass Index (BMI)
D) Skinfold thickness measurement

Answer: C) Body Mass Index (BMI)


Accuracy: 100%


CDC – Defining Adult Overweight and Obesity

The Centers for Disease Control and Prevention provide comprehensive information on obesity, its definition, and related health issues.

Mayo Clinic – Obesity

The Mayo Clinic offers insights into obesity, including causes, symptoms, and treatment options.

World Health Organization – Obesity

The WHO provides global perspectives on obesity and its impact on public health.

National Institute of Diabetes and Digestive and Kidney Diseases – Overweight and Obesity Statistics

The NIDDK offers statistics and research findings related to overweight and obesity in the United States.

American Heart Association – Understanding Obesity

The American Heart Association provides resources on the relationship between obesity and heart health.


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