preventing obesity

Overview

Obesity is a chronic condition where a person has excess body fat that can affect their overall health. It is usually judged by body mass index (BMI), a measure based on height and weight, but it is not just about the number on the scale. Obesity affects how the body uses energy and hormones, and it increases the risk of other health problems.

Yes, obesity is very common. Around 1 in 4 adults and about 1 in 5 children in the UK are living with obesity. Rates have risen across the world over the past few decades.

Obesity can affect anyone, at any age, regardless of background. However, some people are more likely to develop it, including those with a family history of obesity, certain hormonal conditions, limited access to healthy food, or who take certain medicines that can cause weight gain.

Symptoms

Common symptoms

• A body mass index (BMI) of 30 or higher
• Excess fat especially around the waist
• Feeling short of breath during light activity
• Tiredness and low energy
• Joint or back pain
• Difficulty sleeping or poor-quality sleep

Symptoms in children

• Weight that is well above the expected range for height and age
• Breathing problems during sleep, such as snoring or pauses in breathing
• Feeling tired sooner than other children during activities
• Developing signs of puberty earlier than usual
• Avoiding physical activity due to embarrassment or discomfort

Symptoms in older adults

• Increased difficulty doing everyday tasks like walking or climbing stairs
• Worsening joint pain, especially in the knees and hips
• Shortness of breath with minimal effort
• Fatigue and feeling less energetic than before
• Difficulty balancing or moving safely

Causes

Main causes

• Taking in more calories from food and drink than the body burns off through activity and everyday functions
• Genes that affect appetite, fat storage, and how the body uses energy
• Hormonal problems, such as underactive thyroid or high cortisol levels
• Certain medicines, including some antidepressants and steroids, that can cause weight gain
• Lack of quality sleep, which can change hunger hormones
• Chronic stress, which can lead to overeating or making unhealthy food choices

Risk factors

• A family history of obesity or type 2 diabetes
• A sedentary lifestyle, such as sitting for long periods and doing little exercise
• Eating a diet high in processed foods, sugary drinks, and large portions
• Living in an environment with limited access to affordable, healthy food
• Having a low income or facing social disadvantages
• Mental health conditions like depression or anxiety
• Lack of social support for healthy habits

When to see a doctor

See a doctor urgently if:

• If you or your child have any of the emergency symptoms listed above, call your local emergency number immediately.
• If you are gaining weight very quickly and have severe swelling, extreme fatigue, or a racing heart, get same-day medical attention.

Book a routine appointment if:

• If you are gradually gaining weight and are worried about your health.
• If you want a structured plan to reach a healthy weight but have not been able to do so on your own.
• If you have a medical condition like high blood pressure, high cholesterol, or type 2 diabetes that is getting harder to manage.
• If your child’s weight looks like it is affecting their health or everyday life.

Diagnosis

A healthcare provider will check your weight and height to calculate your body mass index (BMI), measure your waist, ask about your medical history, lifestyle, and family background, and may offer blood tests to look for hormonal or metabolic causes.

Tests that may be done

• Height and weight measurement for BMI
• Waist circumference measurement
• Blood tests for thyroid function, blood sugar, cholesterol, and sometimes cortisol or other hormones
• A review of any medicines you are taking

What to expect at your appointment

The healthcare provider will talk with you about your overall health and goals. They may offer advice, refer you to a dietitian, or suggest a structured weight management programme. The appointment is a conversation, not judgment, and you can ask questions at any time.

Treatment

Treatment for obesity is not a quick fix. It focuses on long-term weight management through eating better, being more active, changing habits, and getting support. For some people, treatment also includes medical therapies or surgery under specialist care.

Self-care at home

• Eat a balanced diet rich in vegetables, fruits, whole grains, and lean protein.
• Limit sugary drinks, fast food, and ultra-processed snacks.
• Aim for at least 150 minutes of moderate activity each week, such as brisk walking.
• Try to get 7 to 9 hours of good-quality sleep every night.
• Find ways to manage stress, such as breathing exercises, hobbies, or talking to someone you trust.
• Keep track of what you eat and how active you are to stay aware of your habits.

Medical treatments

Depending on your individual situation, a doctor may discuss structured weight management programmes, very low calorie diets (under medical supervision), or prescription medicines that can help with appetite and weight. These treatments are always used together with lifestyle changes and are not suitable for everyone. Your doctor will explain all options in detail.

When is surgery considered?

Weight loss (bariatric) surgery may be considered for adults with severe obesity (BMI over 40, or over 35 with serious health problems) when other treatments have not worked. Surgery is not a cure by itself and still requires a commitment to healthier eating and activity. It is available through specialist NHS clinics after careful assessment.

Living with this condition

Focus on building consistent habits rather than following strict diets. Use smaller plates, plan your meals, keep healthy snacks available, and find physical activities you genuinely enjoy. Change happens gradually, so be kind to yourself and celebrate small wins.

Lifestyle tips

• Set realistic weight goals, like losing 5% of your body weight in six months.
• Walk instead of driving for short trips.
• Take regular breaks from sitting to stand or stretch.
• Drink water regularly and before meals.
• Keep a food and mood diary to spot emotional eating triggers.

Diet and exercise

Aim to fill half your plate with vegetables, include some fruit, choose whole grains like oats or brown rice, and add protein like beans, chicken, or fish. Cut back on foods high in added sugar and saturated fat. For exercise, build up slowly: start with 10-minute walks and gradually increase to 30 minutes most days of the week. Any movement counts and doing something you like makes it easier to stick with.

Mental health and emotional wellbeing

Living with obesity can sometimes lead to low self-esteem, anxiety, or depression. People may also experience weight bias from others. It is important to remember that obesity is a medical condition, not a personal failure. Talking to a counsellor, psychologist, or your GP about your feelings can be a key part of your care.

Prevention

Yes, many cases of obesity can be prevented or delayed with healthy lifestyle habits, even in people with a family history. Prevention works best when it starts early, but it is never too late to make positive changes. Creating a supportive environment at home and in the community increases the chance of success.

Vaccines

There is no vaccine that prevents obesity. Vaccines protect against specific infections, but obesity prevention relies on lifestyle and public health measures.

Screening programmes

Regular health checks can help spot early weight gain and related risk factors like high blood pressure or high cholesterol. Measuring BMI and waist circumference at check-ups allows you to act early and get support before weight becomes harder to manage.

Complications

If left untreated

• Type 2 diabetes
• High blood pressure and high cholesterol
• Heart disease and stroke
• Breathing problems, including sleep apnoea
• Joint problems and osteoarthritis
• Fatty liver disease
• Certain cancers, such as bowel or breast cancer
• Poor mental health and social isolation

Long-term outlook

The outlook is hopeful. Even a small amount of weight loss – around 5% of your body weight – can lower your blood sugar, blood pressure, and cholesterol. Many people successfully manage their weight with the right support and time. You are not alone, and reaching out for help is an important, brave step towards a healthier future.

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