Obesity is the accumulation of excessive fat due to an imbalance between energy intake and energy expenditure. In Indonesia, obesity is a serious problem, especially among office workers. A less active lifestyle and an unhealthy diet contribute to the increasing obesity rate. Based on the results of the 2018 Basic Health Research (Riskesdas), the prevalence of obesity in the population over 18 years old increased from 15.4% in 2013 to 21.8% in 2018. In addition, the prevalence of central obesity in the population over 15 years old also increased from 26.6% to 31.0% in the same period.
The Impact of Obesity on Office Workers
The impact of obesity not only interferes with appearance, but also negatively affects health and work productivity. A study published in the journal Nutrients showed that obesity increases the risk of chronic diseases such as diabetes, heart disease, and stroke. Additionally, obesity can lead to fatigue, lack of focus, and decreased mood, which in turn has an impact on work performance.
Why Are Office Workers Prone to Obesity?
Some of the factors that contribute to obesity among office workers include:
- Less Active
A sedentary lifestyle, such as sitting too much in front of a computer, will reduces calorie burning and increases fat accumulation.
- Lack of Sleep:
Not enough or excessive sleep and bedtime too late at night can interfere with hormones that regulate appetite and metabolism, increasing the risk of weight gain. Oversleeping usually occurs during the holidays, which aggravates the condition due to a lack of physical activity.
- Stress
Stress can trigger the production of the hormone cortisol which increases appetite and leads to fat buildup in the abdomen. Work stress can also trigger overeating habits as a way to cope with stress.
- Medications and Hormones
Some medications, such as steroid drugs or certain hormones, can cause weight gain.
- Eating Behavior
Frequent snacking habits, choosing unhealthy foods or junk food, eating large portions when stressed, and frequently purchasing foods that have undergone unhealthy processing, such as fried and canned foods, can also contribute to obesity.
How to Fight Obesity for Office Workers
Here are some tips that can be applied to fight obesity:
1. Set a Healthy Diet
- Adopt a Healthy Diet
Consider following a Mediterranean or Okinawan diet that is rich in fruits, vegetables, nuts, and whole grains, as well as low in saturated fat and added sugars. The Mediterranean diet has been shown to be effective in losing weight and improving heart health.2,3
- Avoid Unhealthy Snacking Habits
Replace unhealthy snacks with fresh fruits, yogurt, or nuts.
- Limit Processed Foods
Processed and ready-to-eat foods are generally high in calories, saturated fat, and added sugars.
- Pay attention to food portions
Avoid overeating, and get used to eating slowly.
2. Increase Physical Activity
- Exercise Routine
Spend at least 30 minutes each day exercising, such as walking, biking, or yoga.
- Active Movement
Take advantage of breaks to stretch or do light movements. For example, take a walk during your lunch break or use the stairs instead of the elevator.
- Incorporate Physical Activity
Try to be more active at work, such as standing while talking on the phone or doing light exercises at a desk.
3. Manage Stress:
Engage in Relaxation Activities
Activities such as yoga, meditation, or listening to music can help manage stress, which can trigger increased appetite and fat accumulation.
4. Consultation with a Nutritionist:
If you are having trouble managing your diet or losing weight, consult a nutritionist to find a diet program that suits your needs.
Living a healthy lifestyle does require commitment and discipline. However, with small, consistent steps, you can fight obesity and improve your health and productivity at work. Remember, the main key to fighting obesity is to balance calorie intake and physical activity.
Reference:
1. p2ptmkemenkes Team. Ayo Bersatu Kita Cegah Dan Obati Obesitas. Kemenkes. Last reviewed March, 2024. Available at: https://p2ptm.kemkes.go.id/uploads/cEdQdm1WVXZuRXhad3FtVXduOW1WUT09/2024/03/Factsheet%20HOS%202022%20(1).pdf
2. Donald Craig Willcox. Healthy aging diets other than the Mediterranean: A Focus on the Okinawan Diet. NCBI. Last reviewed April 24, 2017. Available at:https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5403516/
3. Ligia J. Dominguez, et al. Dietary Patterns and Healthy or Unhealthy Aging. Last reviewed October 26, 20223. Available at:https://karger.com/ger/article/70/1/15/868531/Dietary-Patterns-and-Healthy-or-Unhealthy-Aging