Obesity isn’t just about carrying extra weight. It’s about carrying a burden — on your health, your confidence and sometimes even your spirit.
It’s a silent thief that creeps in slowly, stealing energy, mobility, self-esteem and above all, stealing your health so you have limited time with your loved ones.
But here’s the truth: obesity can be beaten. Not through gimmicks or fad diets, but through a little knowledge and understanding, persistence and small, powerful changes that add up over time to a better, healthier and stronger you — physically, mentally and emotionally.
Experts agree that obesity is influenced by more than just what we eat. Genetics, emotional health, lifestyle and even socioeconomic challenges all play a role. But none of these are insurmountable. Let’s look at what drives obesity, and more importantly, how you can push back.
Food: Friend and Foe
Processed snacks. Sugary drinks. Supersized meals and junk foods. They’re everywhere, making it effortless to eat more than our bodies need.
The Fix: Swap the junk food for whole, nutrient-rich foods like vegetables, fruits, lean proteins and healthy fats. Drink water or coconut water instead of soft drinks. And practice mindful eating, pause and ask: “Am I really hungry, or just looking for comfort?”
I make a fruit, nuts and vegetables smoothie every morning for breakfast and have nothing else until lunchtime time to eat.
And I drink plenty of water in between. So we basically eat two meals a day. If you can’t make a smoothie, eat a healthy diet of fruit and nuts like walnuts, almonds and macadamia if you’re able to. If possible, remove bread, rice, flour, roti and rolls that are “white” from your diet and replace with wholemeal or brown substitutes.
Sitting is the new smoking
Modern life keeps us glued to screens and chairs. Movement has been designed out of our routines, and our bodies are paying the price for sitting around doing nothing!
The Fix: Find ways to sneak activity into your day. Take the stairs, walk on phone calls, stretch during TV breaks. Aim for 150 minutes of weekly exercise and don’t overlook resistance training.
A simple elastic exercise band can transform your living room or even your office into a feel good fitness zone. The simple elastic exercise band can be used even while you’re sitting. And you can carry it comfortably in your pocket or hand bag because it’s lightweight and folds easily.
And people who are struggling with maybe mobility or a physical disability, the elastic exercise band is the perfect alternative to exercising with weights.
When biology isn’t on your side
Some of us are genetically predisposed to store fat more easily or burn fewer calories. But genes don’t seal your fate.
The Fix: Strength training and protein-rich meals can help boost metabolism. And personalised advice from a dietitian can unlock strategies that work with your body, not against it. And your local dietitian will be more helpful and familiar with your easily accessible food sources that can help in your healthcare and dietary needs.
Emotional eating — the silent trap
Stress, sadness or trauma often push us toward food for comfort. But comfort eating provides only temporary relief, while the long-term effects pile up one unhealthy meal at a time.
The Fix: Replace food with healthier coping strategies. Meditate, write, take a walk, or even use a resistance elastic band to channel stress into strength. If emotional eating feels overwhelming, talking to a therapist can help make a world of difference.
The hidden obstacles
Medical conditions like hypothyroidism or PCOS can sabotage efforts. Here, medical guidance is essential, especially for women who’re suffering from this condition.
Poor sleep disrupts hunger hormones, fuelling cravings. Prioritise 7–9 hours of rest, with a calming bedtime routine like reading a book.
Socioeconomic barriers limit access to fresh foods or gyms. But healthy choices don’t have to be expensive.
Plan budget-friendly meals, find community produce programs and embrace free activities like walking or home workouts.
Crash diets often backfire, leaving metabolism sluggish and spirits crushed. Sustainable change beats quick fixes every time and helps build confidence and discipline for exercise and good eating habits to become a lifelong lifestyle habit.
Why the fight is worth it
Obesity is complex. But beating it isn’t about chasing perfection. It’s about showing up consistently for yourself. Every walk, every healthy meal, every glass of water counts. And so does saying, “No”, to deserts and sweets and food groups that stack on the weight.
And here’s something personal: I’m in my 70s. I exercise two or three times a week. Do I enjoy it? Not at all. I hate it! But I do it because I value the freedom it gives me. The freedom to chase my grandchildren in the park, to keep up with their endless energy and competitive games.
Yes, I get tired. But I’d rather be tired and active than stuck on the sidelines, unable to join them.
That’s the real win. Not just the numbers on a scale, but the moments of joy, laughter and connection that a healthier life makes possible. And the less reliance on medicinal prescriptions that can bring on different debilitating side effects.
Start today
You don’t need to overhaul your life overnight. You just need to start. Buy an exercise elastic band. Take a five-minute walk. Swap one soft drink for water. Small steps spark momentum. And momentum fuels transformation and builds energy and confidence.
Above all, silence the self-sabotaging thoughts that whisper: “What’s the point?” The point is simple. Your life, your freedom, your future, your family – they need you around for a long time. And you need them! Encourage each other in your quest to live a healthy, productive and happy life.
So don’t wait for tomorrow. Start today. Because beating obesity isn’t about punishment. It’s about reclaiming the life you deserve.
The first step is always the hardest. But once you take it, every step after gets a little easier and a lot more rewarding. Even if you hate exercising like me!
So go on…push past all of the excuses and self sabotaging thoughts and just do it!
In a short space of time you won’t know yourself. And neither will all your friends and family when they see you looking a million dollars. And feeling so much better about yourself than you are right now!
Remember, small steps lead to big changes for a livelier healthier lifestyle free from the stresses and debilitating conditions that stop us from enjoying life!
n Colin Deoki is a regular contributor to this newspaper. The views expressed are his and not necessarily shared by this newspaper
A simple elastic exercise band can transform your living room or even your office into a feel good fitness zone.
Picture: www.wikipedia.org
