Cairo, Egypt, March 4, 2024 – Today, World Obesity Day 2024, is an opportunity to highlight the need to talk about obesity and youth. Obesity is a major health problem in the WHO Eastern Mediterranean Region. More than half of women (53%), almost half of men (45%), and an astonishing 8% of school-age children and adolescents are obese and 20.5% are overweight.

If we don’t take steps to tackle obesity, these numbers are expected to rise further.

This year’s World Obesity Day coincides with the holy month of Ramadan. A daily fasting period from dawn to dusk provides a systematic way to reset your relationship with food. This is your chance to develop healthier habits that will lead to sustainable weight loss and an improved sense of well-being.

There is evidence that fasting can have positive effects on your health, including strengthening your digestive system and increasing efficiency. It also helps regulate blood fat and sugar levels, lower blood pressure and cholesterol, and improve heart health.

To maximize the positive effects, fasting should be combined with a healthy diet. It is important to avoid unhealthy eating habits that have a negative impact on health and lead to various forms of malnutrition such as obesity.

Obesity occurs when your body accumulates excess fat that can be detrimental to your health. This complex condition can result from a variety of factors, including a high-calorie diet, lack of physical activity, genetics, and certain health conditions. Obesity can increase your chances of heart disease, diabetes, stroke, and some types of cancer. It can also affect your mental health, leading to issues such as depression and low self-esteem.

By 2035, obesity is predicted to affect more than 1.9 billion people worldwide, or approximately 25% of the world’s population. This forecast includes a staggering 100% increase in childhood obesity rates, with an expected economic impact of US$4.32 trillion due to obesity-related health consequences.

To make the most of your fasting during Ramadan to lose excess weight and improve your overall health, WHO recommends the following nutritional guidance:

Stay hydrated before eating. Drink plenty of fluids before meals to avoid dehydration. Water is best. Juice and milk can also help, but limit sugary and high-calorie drinks.

Enjoy your bowl of soup. Soup is a great way to break a fast because it hydrates you and is rich in vitamins and minerals. Choose nutrient-rich soups such as vegetables, tomatoes, and lentils and avoid cream-based soups. During the warmer months, cold soups such as gazpacho are recommended.

Let’s eat vegetables. Vegetables are rich in vitamins, minerals, and dietary fiber. Colorful salads are healthier because each color represents a different type of nutrient. Aim to consume two servings of vegetables with each meal, including 1 cup of raw leafy vegetables or 0.5 cup of other raw vegetables.

Choose healthy carbohydrates. Iftar meals should include healthy and complex carbohydrates. Brown rice, whole-wheat pasta, whole-wheat bread, potatoes, and bulgur are good options. Complex carbohydrates are a good source of energy as well as fiber and minerals.

Consume lean protein. At iftar, it is very important to consume healthy lean proteins such as beef, milk, yogurt, eggs, cheese, fish and chicken. These contain a variety of amino acids, which are essential for maintaining and producing muscle mass.

Don’t rush to eat. Eating too much too quickly at once can cause indigestion and other stomach problems. Eating slowly and in small portions is good for your overall health and is the best way to prevent weight gain.

Avoid foods high in fat, sodium, and sugar. Avoid fried foods. Instead, bake, steam, grill, braise, or roast your food. Use herbs and spices instead of salt. Eat fruits that contain natural sugars instead of sweets, cakes, and other baked goods that contain refined sugar and artificial sweeteners.

Adopt a light exercise routine. You may feel tired during the first few days of fasting. Don’t overdo it and do strenuous exercise. Instead, try gentler, lower-impact exercise habits, such as a brisk walk just after sunset or just before dawn.

Safe fasting tips for high-risk people

Fasting can be a step toward a healthier, more balanced lifestyle for many people. However, people with health conditions such as heart disease, high blood pressure, or diabetes should seek medical advice before fasting. Pregnant and breastfeeding women should also consult their doctor.

Many Muslims with health conditions that put them at high risk still decide to fast during Ramadan despite being exempt. It is important to take necessary precautions while fasting to protect your health and safety.