Have you ever wondered why obesity is often called one of the greatest health challenges of our time?
It goes far beyond the number on the weighing scale—obesity is a complex condition shaped by lifestyle, genetics, environment, and even mental health. In today’s fast-paced world, where people often grab “whatever is quick to bite” instead of nourishing meals, it's no surprise that obesity rates keep rising, putting millions at risk of serious health problems, from diabetes to heart disease.
To turn the tide, we first need to understand what obesity really is, how common it has become, and what steps we can take to prevent it.
What is Obesity?
Obesity is more than just carrying extra weight—it is the excess accumulation of body fat that can harm your health. While people often confuse obesity with simply being overweight, the key difference lies in body fat. Two people can weigh the same, but one may have more fat while the other has more muscle. That’s why doctors use more than just the scale to define obesity.
The most common tool used worldwide is the Body Mass Index (BMI). BMI is a simple calculation that divides your weight (in kilograms) by your height (in meters squared). For example, a person who weighs 70 kg and is 1.7 m tall would have a BMI of around 24.2.
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A BMI of 18.5–24.9 is considered healthy.
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25–29.9 is overweight.
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30 or above is classified as obese.
Although BMI is quick and widely used, it has its limitations. It doesn’t measure body fat directly, meaning someone with a lot of muscle (like athletes) may appear “overweight” even if their body fat is low. Despite this, BMI remains a practical screening tool for identifying obesity on a population level, especially when combined with other measures such as waist circumference and body fat percentage.
In simple terms, obesity is not just about appearance—it’s about how excess fat can affect your overall health
How Common is Obesity?
According to the World Health Organization’s "Obesity and Overweight" fact sheet (May 7, 2025), as of 2022 one in eight people worldwide was living with obesity, and adult obesity rates have more than doubled since 1990—while adolescent obesity rates have quadrupled.
In Asia, adult obesity remains relatively low overall—ranging from about 5% in Eastern and Southern Asia—yet is rising rapidly, with Southeast Asia at around 6–7%, and urban hotspots like Malaysia reaching nearly 20%, while the Pacific subregion exhibits dramatically higher rates. (1,2,3)
Here’s how those figures break down:
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Eastern and Southern Asia: Adult obesity prevalence hovers close to 5–6% as of 2016.
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Southeast Asia: Slightly higher, around 6.7%, based on 2016 data.
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Malaysia: A notable outlier with adult obesity at approximately 19.7% (2019)
What is the Paradox Here?
Silent Health Risks of Obesity
1. Fatty Liver Disease (NAFLD)
- One of the hidden dangers of obesity is non-alcoholic fatty liver disease (NAFLD), where excess fat slowly builds up in the liver. Most people don’t notice symptoms until the damage is advanced, but over time it can progress to liver inflammation, scarring, and even cirrhosis.
2. Cardiovascular Disease
- Obesity is one of the strongest risk factors for heart disease, yet its effects often build up silently over time. Excess body fat contributes to high blood pressure, elevated cholesterol, and insulin resistance, all of which damage the heart and blood vessels. Many people may not notice symptoms until they experience serious complications such as a heart attack or stroke.
3. Cancer
- Research shows that obesity doesn’t just affect the heart and metabolism—it also raises the risk of several cancers. These include breast, colon, pancreatic, and endometrial cancer, many of which develop quietly with few early warning signs such as unexplained weight loss, unusual bleeding, or changes in bowel habits.
4. Joint and Mobility Problems
- Carrying extra body weight silently wears down the joints, especially in the knees, hips, and lower back. This increases the risk of osteoarthritis, a painful condition that limits movement and reduces quality of life. Over time, even simple activities like walking or climbing stairs can become difficult due to obesity-related joint damage.
5. Mental Health Problems
- Obesity also takes a toll on mental well-being, often in ways that go unnoticed. People living with obesity are more likely to experience depression, anxiety, and social stigma, which can make weight management even out of reach. This creates a vicious cycle where emotional health and physical health feed into each other, making obesity more than just a physical condition.
Myths About Obesity
1. Obesity Is Only About Eating Too Much
Many believe that obesity is simply caused by overeating, but the reality is far more complex. Genetics, hormones, sleep quality, stress, and even certain medications can all contribute to weight gain, making obesity more than just a matter of diet.
2. Exercise Alone Is Enough to Lose Weight
While physical activity is essential for good health, relying on exercise alone rarely leads to lasting weight loss. A balanced approach—combining healthy nutrition, movement, sleep, and stress management—is far more effective for preventing and managing obesity.
3. Thin People Are Always Healthy
Being slim does not automatically mean being healthy. Some people at a normal weight can still have high body fat, poor diets, or metabolic issues. Likewise, not every person living with obesity has poor health, which is why focusing on better lifestyle matters more than appearance alone.
Obesity Management and Prevention
1. Build a Balanced Plate, Not a Perfect Diet
Forget about crash diets or strict restrictions—what matters most is balance and consistency. Aim to fill half your plate with vegetables and fruits, a quarter with lean protein, and the rest with whole grains. This simple habit helps control portions naturally, prevents overeating, and keeps your metabolism steady.
2. Move More in Everyday Life
You don’t need hours in the gym to fight obesity—small movements add up. Take the stairs instead of the elevator, go for short walks after meals, or even do light stretches while watching TV. These daily activities improve metabolism, burn calories, and make staying active a natural part of your routine.
3. Prioritize Sleep and Stress Management
Many people overlook the role of sleep and stress in obesity. Poor sleep and constant stress raise hormones like cortisol, which increase cravings and fat storage. Setting a regular bedtime, practicing relaxation techniques, or even taking short screen breaks during the day can make weight control much easier in the long run.
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