Weight Management

Why does weight matter?

A healthy weight helps your body function properly. It keeps your bones strong, your heart working well, and your brain sharp. But being too heavy or too light can cause health problems.

In Africa, obesity is becoming a serious problem, especially in urban areas. Studies show that about 20% of women and 10% of men in sub-Saharan Africa are obese. This is due to changes in diet, less physical activity, and urban lifestyles. On the other hand, some people struggle with being underweight due to poverty, diseases like tuberculosis (TB) and HIV, or poor nutrition.

The dangers of being overweight?

Being overweight or obese increases the risk of diseases like:

  • Diabetes: High blood sugar that can damage your body
  • Heart disease: Can cause heart attacks and strokes
  • High blood pressure: Can damage blood vessels and organs
  • Some cancers: Obesity has been linked to breast, colon, and other cancers

Carrying extra weight also puts stress on your joints, making it hard to move and increasing the risk of knee problems and arthritis.

The risks of being underweight?

Being too thin is also dangerous. It can weaken your immune system, making you more likely to get sick. It can also cause:

  • Weak bones (osteoporosis): Higher risk of fractures
  • Anaemia: Low iron levels leading to tiredness and weakness
  • Muscle loss: Can make daily activities difficult

In many African communities, being slim is often mistaken for being sick, while being overweight is seen as a sign of wealth. But health is not about size, it’s about balance!

What is a healthy weight?

A common way to measure weight is the body mass index (BMI), which is calculated as:

BMI = weight (kg) / height (m²)

  • Underweight: BMI below 18.5
  • Healthy weight: BMI between 18.5 and 24.9
  • Overweight: BMI between 25 and 29.9
  • Obese: BMI of 30 or more

However, BMI is not perfect. Some people, like athletes, may have a high BMI but are not unhealthy. It is important to also check other factors like blood sugar, cholesterol, and blood pressure.

Weight stigma in Africa?

In some African cultures, people who are overweight are often admired, while those who are underweight may face discrimination. But being overweight does not mean being healthy. Weight discrimination can also prevent people from seeking proper medical care.

How to maintain a healthy weight?

Maintaining a healthy weight is not about starving yourself or eating too much. It’s about balance and a good lifestyle. Here’s how:

Eat a balanced diet

Include different food groups in your meals:

  • Protein: Beans, eggs, fish, chicken, and lean meat
  • Healthy fats: Avocados, groundnuts, and palm oil (in moderation)
  • Vegetables and fruits: Tomatoes, kontomire, oranges, bananas, and carrots
  • Complex carbohydrates: Brown rice, plantain, yam, and whole-grain foods Move your body

You don’t need a gym! Walking, dancing, farming, or fetching water are all great exercises. Try:

  • Walking at least 30 minutes a day
  • Dancing to your favorite songs
  • Using stairs instead of elevators

Eat more fiber

Fiber helps you feel full and improves digestion. Good sources of fiber include:

  • Beans and lentils
  • Whole grains like brown rice and millet
  • Vegetables and fruits like okra, oranges, and pawpaw

Eat mindfully

  • Eat slowly and avoid distractions like TV while eating
  • Know the difference between real hunger and eating out of boredom or stress
  • Enjoy colorful meals with different textures to make eating satisfying

Stay hydrated

Drinking enough water helps digestion and reduces hunger. Aim for at least 8 glasses (about 2 liters) of water daily. Herbal teas and coconut water are also good choices.

Get enough sleep Lack of sleep can make you gain weight by increasing hunger. Try to sleep for at least 7 hours every night.