Overweight and Obesity

Also known asOverweight · Obesity · Weight Loss · Weight Management · Excess Weight · Body Weight · 肥胖 · 超重 · 减肥 · Obesiti · Kegemukan

What it is

Overweight and obesity mean having more body fat than is healthy. For adults, the WHO defines overweight as a BMI of 25 or more and obesity as 30 or more. For people of Asian background, health risks rise at lower BMIs (commonly 23 and 27.5), and waist size is a useful extra measure of fat around the organs.

Excess weight raises the risk of type 2 diabetes, high blood pressure, heart disease, fatty liver, some cancers, joint problems and sleep apnoea. It is shaped by genes, sleep, stress, medicines and the food environment, not just willpower.

How food and lifestyle can help

Losing even 5 to 10% of body weight improves blood pressure, blood sugar, cholesterol and liver fat. A steady loss of about 0.5 to 1 kg a week, with a way of eating you can keep, works better than a crash diet.

Foods and nutrients to focus on

1. Vegetables, beans and lentils, whole fruit and whole grains: high in fibre and water, so they fill you up.
2. Protein at every meal (fish, eggs, tofu, poultry, beans) for fullness and to protect muscle.
3. Water and unsweetened tea or coffee as your main drinks.
4. Regular meals, sensible portions and home cooking.

Foods and drinks to limit

1. Sugary drinks and fruit juice, which add calories without filling you.
2. Sweets, pastries, fried and ultra-processed snacks.
3. Big portions of rice, noodles or bread with rich oily sauces; alcohol.

Good to know

1. Crash diets, cleanses and "fat-burner" supplements rarely work for long and can be harmful.
2. Strength training and enough protein help you lose fat rather than muscle. See Exercise.
3. Short sleep and stress increase hunger and cravings: see Sleep and Stress.
4. Medicines and surgery are options for some people with obesity; ask your doctor.
5. For children, do not put them on a diet; ask a doctor or paediatric dietitian.

When to see a doctor

1. Your BMI is 30 or more (27.5 or more if you are of Asian background), or your waist is large, especially with other risk factors.
2. Weight-related problems: breathlessness, joint pain, loud snoring with daytime sleepiness, or signs of diabetes.
3. Unexplained weight gain or loss.

This page is general information, not medical advice. If you have a medical condition or take medicines, check changes to your diet with your doctor or a registered dietitian.

WHO — Obesity and overweight, used for the main facts: https://www.who.int/news-room/fact-sheets/detail/obesity-and-overweight