Bangkok: Is getting fat from sitting at work for long periods of time a real concern or merely a joke? This question raises significant alarm as the global problem of "overweight and obesity" continues to escalate. The Department of Disease Control forecasts that by 2035, over 1.9 billion individuals will be classified as overweight or obese. In Thailand, the situation is stark, with nearly half of the population falling into the "overweight and obesity" category, as revealed by the 7th National Health Survey (2024-2025). The survey indicates that 45% of Thais aged 15 and older are overweight or obese, with 44.7% experiencing abdominal obesity. Notably, half of the obese population in Thailand belongs to the "working-age group."
According to Thai News Agency, Dr. Thanaporn Phutthanuphap, a specialist in diabetes and endocrinology at Vimut Phaholyothin Hospital, advises individuals on weight loss strategies that do not involve unhealthy dieting. Understanding the factors that lead to easy weight gain and challenging weight loss is crucial. Among working adults, decreased metabolism due to aging and prolonged periods of sitting, which result in low energy expenditure, are significant contributors. Breaks often involve consuming processed and high-fat fast foods for convenience, leading to excess energy being stored as fat. Skipping meals and late-night eating exacerbate this issue, while insufficient protein intake leads to muscle loss and reduced metabolism. High stress levels and inadequate sleep further complicate the problem.
The dangers of "abdominal obesity" are often underestimated. Many individuals within a normal weight range may develop abdominal fat, which poses a greater threat than subcutaneous fat. Visceral fat accumulation is linked to serious health conditions such as diabetes, fatty liver disease, chronic kidney failure, and heart disease. Obesity also heightens the risk of high blood pressure, polycystic ovary syndrome, sleep apnea, osteoarthritis, and certain cancers, including breast and endometrial cancer.
Dr. Thanaporn cautions that rapid weight loss is not synonymous with effective weight management. Office workers may hastily attempt to shed weight, believing quick results are beneficial. However, this approach often leads to muscle mass loss rather than fat reduction. Reduced muscle mass triggers the body to conserve energy, increasing hunger and stress hormones and causing overeating and weight rebound-the so-called yo-yo effect. Rapid weight loss can disturb female hormones, result in irregular periods, and cause vitamin and mineral deficiencies, leading to hair loss and dry skin. If weight loss is accompanied by persistent belly fat, irregular periods, fatigue, hair loss, easy tiredness, or a pale complexion, individuals should discontinue self-dieting and seek medical advice.
It is crucial for overweight or obese individuals to consult a doctor before starting a weight loss program, even in the absence of symptoms, to screen for underlying conditions like hypothyroidism and related obesity diseases such as diabetes and high blood pressure. At Vimut Hospital, the process involves assessing body mass index (BMI) before planning a weight loss strategy. A dietitian assists with meal planning, and treatment with injectable satiety hormones (GLP1RA and dual GIP/GLP1RA) is available to manage obesity and prevent associated chronic diseases under medical supervision.
Simple lifestyle modifications can aid in weight loss and prevent regaining weight. Prevention is better than cure, beginning with small daily changes like avoiding sweets and snacks between meals, ensuring adequate protein intake, and opting for healthier cooking methods. Recommended exercise includes 150 minutes of cardio per week, combined with weight training twice a week. For those with limited time, incorporating short walks and using stairs can increase daily energy expenditure. Importantly, focus on factors beyond weight, such as body fat mass, muscle mass, waist circumference, and blood test results, to achieve the true goal of reducing excess body fat.
Many working adults may resort to shortcuts for quick weight loss, only to revert to previous habits once their target is reached. Recognizing obesity as a chronic disease requiring gradual management is vital. The focus should be on modifying behavior to prevent weight regain, starting gradually and maintaining consistency. Early consultation with a doctor can guide individuals towards the right approach for long-term health.