Obesity and overweight have recently become growing public health challenges in Saudi Arabia.
The General Authority for Statistics (GASTAT) announced that 45.1% of Saudis classified as overweight and 23.1% as obese.
In other words, approximately half of Saudis aged 15 and older are overweight, according to the GASTAT’s 2024 Health Determinants Statistics Publication.
Crucially, overweight and its complications are closely linked with morbidity, mortality and other health risks.
Therefore, Leaders MENA provides some tips to stay healthy an avoid overweight.
Eat More Fruits and Vegetables
Fruits and vegetables include various healthy nutrients and lower the risk for diabetes and other illnesses. They contain high fibers which keep you feel full with fewer calories.
Reduce Sugar and Artificial Sweeteners
Try to have a low intake from sugars as the big amounts may raise the glucose level and cause blood pressure.
These foods include dairy desserts like ice cream and grain desserts like pies, cookies, and cakes
Furthermore, they include sodas and energy or sports drinks, fruit drinks (which are seldom 100% fruit juice), and candy.
Reduce Saturated Fats
It is important to reduce foods with high saturated fats such as pizza, cheese, whole and reduced-fat milk, and butter and dairy desserts.
They also include meat products, such as sausage, bacon, beef, hamburgers, cookies and other grain-based desserts, and several fast-food dishes.
Get Enough Good-Quality Sleep
Low sleep durations per day may be a risk factor for obesity.
Here are some recommendations for good-quality sleep duration daily:
- 10–13 hours for children who are 3–5 years old, including naps
- 9–12 hours for children who are 6–12 years old
- 8–10 hours for adolescents who are 13–18 years old
- 7 hours or more for adults who are 18–60 years old
Manage Stress
Recent studies show that stress increases the risk of gaining weight. Moreover, stress can prevent you from losing weight.
The close connection between stress and obesity may have these reasons, high levels of the stress hormone cortisol, unhealthy stress-induced behaviors, or a combination of the two.
Physical Activity
Children and adults should have at least one hour of physical activity per day.
Practicing exercise is highly recommended for the prevention and treatment of obesity. Interestingly, it decreases risk of cardiovascular disease, cancer and all-cause mortality.
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