Author: Anna Lasota

Obesity is a chronic disease characterized by excessive accumulation of fat tissue, leading to numerous serious health conditions such as cardiovascular diseases, type 2 diabetes, and musculoskeletal problems. In the United States and the United Kingdom, obesity has reached epidemic proportions, becoming one of the most serious health challenges of the 21st century.

The Scale of the Problem in the USA and the UK

In the United States, the percentage of obese individuals is currently 42%, marking an increase of nearly 10% compared to the previous decade. In the United Kingdom, projections are equally concerning – a report from The Lancet predicts that the obesity rate among children aged 5 to 14 will rise from 12% among girls in 2021 to 18.4% in 2050 and from 9.9% to 15.5% among boys in the same period.

How to Manage Obesity?

Effective obesity management requires a comprehensive approach, encompassing both individual actions and systemic support:

1. Changing Dietary Habits – The Role of a Low-Carb Diet

A low-carbohydrate (low-carb) diet has been shown to be one of the most effective dietary strategies for weight management and metabolic health. Reducing carbohydrate intake can lead to:
✅ Improved blood sugar control – Lower carbohydrate consumption prevents blood sugar spikes and reduces insulin resistance.
✅ Increased fat burning – With fewer carbs, the body switches to burning fat for energy, aiding in weight loss.
✅ Reduced hunger and cravings – A diet rich in healthy fats and proteins helps keep you fuller for longer.

What to Eat on a Low-Carb Diet?
✔️ Proteins: Meat (beef, chicken, turkey, pork), fish (salmon, mackerel, sardines), eggs, tofu, tempeh.
✔️ Healthy Fats: Avocados, nuts (almonds, walnuts, macadamia), seeds, olive oil, butter, coconut oil.
✔️ Low-Carb Vegetables: Leafy greens (spinach, kale, arugula), cruciferous vegetables (broccoli, cauliflower, Brussels sprouts), zucchini, asparagus, peppers.
✔️ Dairy (if well tolerated): Cheese, Greek yogurt, cream.
✔️ Beverages: Water, unsweetened tea, black coffee, bone broth.

What to Avoid?
❌ Sugar and sugary drinks (soda, fruit juices, energy drinks).
❌ Processed and refined carbohydrates (bread, pasta, rice, cereals, baked goods).
❌ Seed oils (canola, soybean, sunflower oils).
❌ High-starch vegetables (potatoes, corn).

2. Physical Activity

✅ Regular Exercise – Engaging in moderate physical activities such as walking, running, swimming, or cycling for at least 150 minutes per week.
✅ Strength Training – Resistance exercises such as weightlifting help build muscle and improve metabolism.
✅ Daily Activity – Choosing stairs over elevators, walking during work breaks, and incorporating movement into everyday routines.

3. Psychological Support

✅ Managing Stress – Stress can lead to emotional eating and increased cravings. Effective stress management techniques include meditation, relaxation exercises, and physical activity.
✅ Support Groups – Participating in peer support groups can enhance motivation and provide a sense of community.

4. Medical Consultation

✅ Pharmacotherapy – In some cases, doctors may prescribe weight-loss medications to support obesity treatment.
✅ Bariatric Surgery – For individuals with severe obesity who have not succeeded with other methods, surgical intervention may be an effective solution.

The Benefits of a Low-Carb Approach for Weight Loss

📌 Faster initial weight loss – Reducing carbs can lead to significant weight loss in the first few weeks due to lower insulin levels and water loss.
📌 Better appetite control – Eating high-protein, high-fat meals naturally reduces calorie intake.
📌 Stable energy levels – No more energy crashes from high-carb meals; steady energy throughout the day.
📌 Potential long-term health benefits – Lower risk of diabetes, heart disease, and metabolic disorders.

Conclusion

Obesity is a serious health issue with complex causes and numerous consequences. The key to effective weight management is a holistic approach that includes dietary modifications, increased physical activity, psychological support, and medical interventions if necessary.

A low-carb diet can be particularly beneficial for obesity and metabolic health, as it helps with hormonal balance, appetite control, and fat loss. Additionally, raising public awareness and promoting education about a healthy lifestyle are essential to combat the growing obesity epidemic in the USA, UK, and worldwide.