In 2022, concerns about increasing obesity rates in the Philippines were raised by multiple organizations, including the Department of Health (DOH), the National Nutrition Council (NNC), the Philippine Association for the Study of Overweight and Obesity (PASOO), the Nutrition Center of the Philippines (NCP), World Health Organization (WHO), and United Nations Children’s Fund (UNICEF). The Healthy Philippines Alliance (HPA) emphasized that obesity, often caused by poor dietary choices and lack of exercise, can lead to serious health conditions such as diabetes, heart disease, cancer, and chronic kidney disease.
According to a survey conducted by the Department of Science and Technology’s Food and Nutrition Research Institute in the same year, approximately 27 million Filipinos are overweight or obese. Over the past two decades, the rate of overweight and obesity among adults has nearly doubled, from 20.2% in 1998 to 36.6% in 2019.
However, the pandemic has sparked significant changes. The influence of social media promoting health and fitness, coupled with increased awareness of the importance of physical health, has inspired many Filipinos to adopt healthier lifestyles. Despite this, a 2021 survey by Rebel, a health and fitness app, found that out of its 700 respondents, 81% had attempted some form of dieting to lose weight, and 74% saw no noticeable results.
Where are things going wrong? Let’s debunk some common myths and clarify essential points about successful weight loss.
“Carbs and Calories are Bad”
Carbohydrates provide the energy needed for daily activities, intense exercise, and overall bodily functions. A balanced diet should include various food groups to ensure proper nutrition, as some diets can lead to long-term nutritional deficiencies. Weight loss isn’t just about reducing calories; the quality of the food and its nutrients are also crucial. While burning more calories than you consume is necessary for weight loss, ensuring your diet is balanced and nutritious is equally important. Always consider the other nutrients in your food and drinks and how they support your overall health goals.
Licensed nutritionist Jo Sebastian advises incorporating healthy foods like fruits, vegetables, whole grains, lean proteins, unsaturated fats, and water instead of eliminating certain food groups. She emphasizes that sustainability and long-term adherence are key, noting, "The best diet fits your available food sources and lifestyle." Moderation, rather than removal of specific foods, is essential.
“Skipping Meals Will Help Me Lose Weight”
Many people think that skipping meals or eating less frequently helps with weight loss, but this is a misconception. Prolonged practice of regularly skipping meals can have negative effects, such as slowing down your metabolism, reducing energy expenditure, and potentially leading to weight gain when you resume normal eating habits. It can also make you feel tired, and sluggish, and may cause headaches or weakness. It's crucial to understand your calorie needs based on factors such as your height, activity level, and other individual factors. Moderation, variety, and balance in your food choices are essential for effective weight loss and proper nutrition.
“Be Cautious of Trendy Diets”
In 2023, Jennilyn Anacioco, a registered nutritionist and dietitian at Ospital ng San Jose in Nueva Ecija, cautioned against “fad diets.” These diets, often marketed as quick solutions for weight loss, can be nutritionally inadequate and may lead to malnutrition and dehydration. While other types of diets have their pros and cons, and some research suggests potential benefits, results can be conflicting. Therefore, it is important to consult with a healthcare professional before starting any new diet. Nutritionists and dietitians advocate for fostering a healthy relationship with food through holistic, sustainable, and balanced diets tailored to individual lifestyles.
Achieving sustainable and effective weight loss significantly depends on nutrition rather than solely relying on exercise. A well-balanced, nutrient-rich diet is crucial for shedding excess pounds and enhancing overall health. While physical activity is undoubtedly important, always ensure your body receives adequate nutrients through mindful eating. Weight loss progress may sometimes be slow, but consistent efforts, sufficient sleep, and proper hydration are key to supporting your journey toward achieving and maintaining a healthy weight.
If you're interested in promoting a healthier lifestyle within your organization, discover how Lockton can help make a significant impact by visiting our Employee Experience & Engagement page (opens a new window). Embrace the journey toward a healthier workplace and see how these small steps can lead to big transformations.
