Tipping the Scales Against the Battle with Obesity

A global health crisis- obesity. But instead of feeling defeated, let's transform this day into an opportunity to take charge of our health! Imagine yourself feeling energized, confident and rocking a healthy weight.

Johanitha Moraes
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Photo taken from Canva Stock Images

A global health crisis: obesity. Instead of feeling defeated, let's take charge of our health! Imagine yourself feeling energized, confident and rocking a healthy weight. Sound appealing? Let's dive into the science-backed strategies to prevent obesity and maintain a healthy Body Mass Index (BMI).

Why Does Obesity Matter?

According to the World Health Organization (WHO), over 650 million adults live with obesity globally. While the number on the scale might seem like the only concern, obesity is a complex medical condition that increases the risk of numerous health problems, including:


Our bodies have a natural tendency to maintain a certain weight range, often referred to as a "set point." However, modern lifestyles filled with processed foods, high sugar intake, and decreased physical activity can easily disrupt this balance.

Photo taken from Canva Stock Images

Practical Tips for a Healthy BMI

So, how can you tip the scales in your favor and maintain a healthy BMI? Here are some evidence-based strategies:

  1. Fuel Your Body, Not Your Cravings: Processed foods and sugary drinks are often loaded with hidden calories that can sabotage your weight management efforts. Choose whole foods like fruits, vegetables, and lean protein sources to feel fuller for longer.
  2. Befriend Fiber: Fiber-rich foods like whole grains, legumes, and vegetables promote satiety and keep you feeling fuller for longer. This can help you avoid overeating and manage your calorie intake.
  3. Move It or Lose It: Physical activity is crucial for maintaining a healthy weight. Aim for at least 150 minutes of moderate-intensity exercise or 75 minutes of vigorous-intensity exercise per week as recommended by the Centers for Disease Control and Prevention (CDC).
  4. Mindful Eating: Distracted eating while watching TV or scrolling through your phone can lead to mindless consumption. Practice mindful eating by focusing on the taste, texture, and aroma of your food. Savor each bite and eat slowly to allow your body to register feelings of fullness.
  5. Sleep for Success: When you're sleep-deprived, your body produces more ghrelin, a hormone that stimulates appetite, and less leptin, a hormone that signals fullness. Aim for 7-8 hours of quality sleep each night to regulate your appetite hormones and support healthy weight management.

Remember: Small changes can lead to big results! Start by incorporating one or two of these tips into your daily routine and gradually build from there.

Photo taken from Canva Stock Images

Check out Gytree’s 8-week sustainable weight management program. Gytree’s experts take an approach centred around practical diets, easy everyday exercises, and sustainable habits that go with your lifestyle.

Empowering Yourself:

  • Calculate your BMI using a reliable online tool or consult your doctor.
  • Talk to a doctor about personalized strategies for achieving and maintaining a healthy weight. Consult our Gytree experts for the same. 

Embrace a healthier, happier you this today and beyond!