I.

About the page

Hello! Welcome to our website! Our group is made up of future nutritionist-dietitians,

hoping to help you understand obesity and achieve a healthy disposition, through simple

lifestyle changes and diet. We are here to hold your hand through your journey with obesity!

This website may help you in your journey by giving you a better understanding of what

it means to be obese -- along with its different causes and consequences, offering simple

exercises and recipes that can transform you if practiced consistently and properly, and giving

you a sense of belonging with those sharing the same experience. We hope we can help you

achieve the best version of yourself!

II. About Obesity

What is obesity?

Obesity is defined as an excess of body fat or adipose tissue. You are considered obese

when you have a portion of body weight composed of adipose tissue that exceeds a range that

is considered healthy. Since height and weight can easily be obtained accurately but are

insufficient for differentiating between the weight of the body’s lean tissue and the weight of the

body’s adipose tissue, only a close approximation is given by the body mass index or BMI. BMI

utilizes height and weight measurements through a formula. Based on its results, an individual

may be classified as underweight, normal, overweight, or obese. Obesity is often defined as >30

kg/m (in adults). Other methods can also be employed to determine obesity, such as skinfold
2

measurements and bioelectrical impedance analysis (Nelms, 2016). All methods have their

advantages and limitations but BMI is commonly used because of the ease in obtaining the

needed measurements. Although, it must be noted that due to muscle gain, other people like

athletes may have a record a high BMI while they are not really obese (Skerrett,2013).

Etiology
 Obesity develops when a person’s chronic energy consumption exceeds expenditure.

Seemingly, the cause is straightforward, but the multiple systems -- neurodendocrine and

metabolic, influencing energy intake and expenditure makes obesity a heterogenous group of

disorders, making its etiology elusive, and its treatment, difficult. Some factors that contribute

to obesity are psychiatric and medical disorders or their treatments, genetics, and obesigenic

environments which promote high energy intake and discourages physical activity.

Disorders such as Cushing’s syndrome, hypothyroidisim, and Prader-Willi syndrome are

known to cause obesity. Pharmacological agents, such as antidiabetic agents, psychiatric

medications, and steroid hormones, may also bring about weight gain (Balentine, 2016) (Nelms,

2016).For those who smoke, the nicotine in tobacco increases an individual’s daily energy

expenditure by 10%. When he/she quits smoking, expenditure normalizes while intake remains

the same, which may result to weight gain. Disordered eating patterns, such as the night eating

syndrome and binge eating are known big contributors to weight gain. Genetics play a huge

part in determining factors such as appetite, taste preferences, energy intake, resting energy

expenditure, and the body’s efficiency in storing energy. The environment is also a huge

determinant of obesity by its influence on food choice. An obesigenic environment encoruages

low-cost, tasty, energy-dense foods, in large portion sizes and discourgaes physical inactivity

(Nelms, 2016). Among the different factors causing obesity, diet and physical activity are most

controllable by an individual. When paired with excessive calorie intake, physical inactivity

becomes a huge player in obesity as both excess energy intake and lack of energy expenditure

are exacerbated.
 Knowing all these, it must be noted that many different factors come into play for obese

individuals. They should not be branded simply as overeaters, without actual investigation. The

situation leading up to their status is complex. With that, they must be treated with

understanding, patience, and care.

Adverse health consequences

Obesity has psychosocial, emotional, and physiological consequences. For the

physiological aspects, being overweight or obese poses higher risks of acquiring type 2

diabetes, having heart diseases, experiencing stroke, and other alarming health conditions.

Having obesity sets you up for a future laden with noncommunicable diseases (Skerrett,2013).

On emotional and psychosocial aspects, having a BMI classified under obese is

associated with high percentages of body fat thus, obese individuals appear or are branded as

“fat” (Department of Health and Services State Government of Australia,2018). The “F” word,

as Todd Leopold (2016) called it in his article in CNN, has been a “stinging, dreaded word”

which nobody wants to be. Robyn Silverman (as cited in Leopold,2016) said that "fat hatred has

become so pervasive that it is part of the fabric of our language and interaction". Body-shaming

has always been a source of a person’s low confidence level, social anxiety, and even poorer

mental and physical health (Lyons, 2015). However, according to United Kingdom’s weight loss

master, Steve Miller (2015), fat-shamingalso affects the health of overweight individuals

positively by motivating a him to act on his weight. Contrary to this statement, Dr. Carolyn

Rose (2013) argues that this method only heightens the risk for obesity by up to 250% and can

further cause deeper psychological problem. In fact, one of the main reasons as to why Binge
Eating Disorder is common to overweight individuals is that they have experienced body

criticisms and are facing difficulties in socializing with other people making them turn to the

comfort which food gives them (Mazzeo & Bulik, 2009). Aside from the body-shaming we

experience from others, we also have the tendency to body-shame ourselves. Cynthia Bulik,

PhD, professor of eating disorders and nutrition at the University of North Carolina School of

Medicine, suggests that this attitude of absorbing fat-shaming will make you start using it as

your identity (as cited in Andriakos, 2017).

Overall, obesity has multipe adverse consequences that touch not only our physical

health but also our social, emotional, and mental health.

Possible interventions

Treatment for obesity comes in many forms. There’s diet, physical acitvity, behavioral

therapy, pharmacotherapy, and surgery. Primarily, diet, physical activity, and behavioral

therapy are employed because they are noninvasive and have long-term effects. The modest

effects of pharmacotherapy are offset by its cost, side effects, and rebound weight gain after

cessation of drug use so it is employed after the primary set of treatment or may used adjunct

to them. Because of its invasive, high risk, and high cost nature, surgery is employed for

clinically severe obese individuals who have found previous treatments ineffective (Nelms,

2016).

Sources:
Andriakos, J. (2017). How to stop fat-shaming yourself. Retrieved from

https://www.health.com/mind-body/stop-negative-body-talk

Balentine, J. (2006). Obesity causes, treatment & BMI. Retrieved from

https://www.medicinenet.com/obesity_weight_loss/article.htm#obesity_facts

Leopold, T. (2016). Why we can't stop body-shaming. Retrieved from

https://edition.cnn.com/2016/04/15/health/fat-shaming-feat/index.html

Lyons, A. (2015). The harmful effects of body shaming & why it needs to stop!. Retrieved from

https://www.aprillyonspsychotherapyboulder.com/body-shaming-harmful-effects/

Mazzeo, S., & Bulik, C. (2009). Environmental and genetic risk factors for eating disorders: What

the clinician needs to know. Child and Adolescent Psychiatric Clinics of North America, 18(1), 67-

82. doi: 10.1016/j.chc.2008.07.003

Miller, S. (2015). Why fat shaming is good for your health. Retrieved from

https://www.huffingtonpost.co.uk/stevemiller/fat-shaming_b_6651148.html

Nelms, M. (2016). Nutrition Therapy and Pathophysiology + Medical Nutrition Therapy: a Case-study

Approach, 5th Ed. Brooks/Cole Pub Co.

Ross, C. (2013). I see fat people. Retrieved from

https://www.psychologytoday.com/us/blog/real-healing/201308/i-see-fat-people
Skerrett, P. (2013). Overweight and healthy: The concept of metabolically healthy obesity -

Harvard health blog. Retrieved from https://www.health.harvard.edu/blog/overweight-and-

healthy-the-concept-of-metabolically-healthy-obesity-201309246697

One Day Menu

List of Recipes

Breakfast: Baked Berry French Toast

Lunch: Barbecue Chicken and Eggplant Salad

Dinner: Spicy Tuna Salad and Mango

I. Breakfast

Baked Berry French Toast by Cooking Daily (2015)

1 Egg ½ teaspoon ground cinnamon

4 egg whites 8 ½ inch - thick slices whole - wheat bread

1 cup nonfat milk 2 ½ cup frozen unsweetened raspberries

¼ teaspoon baking powder 2 ½ cups frozen sliced unsweetened strawberries

½ teaspoon vanilla extract 1 tablespoon cornstarch

1. You can start with preheating your oven to 400 degrees.

2. Then, whisk the egg and egg whites lightly. Whisk this in the milk,cinnamon, vanilla, baking

powder, and sugar. You can then add the bread, turning to coat. Allow the bread to stand for 10

minutes, and turn this time after time.

3.Mix the ingredients: the cornstarch, frozen berries, and sugar, then spread evenly on the

bottom of the baking dish.

4. Make sure to place these bread slices on top of the berries. Then you can bake this and until

the bread is golden brown and the berries are already bubbly for about 20-25 minutes.

6. Place 2 French toast and berry mixture on each of plates. Spoon a little of the berry sauce

over the toast.

Calories 315

II. Lunch: Barbecue Chicken and Eggplant Salad by Mary (2017)

Chicken Barbecue

1. Gently wash the chicken and then dry.

2. Cut these to about 2 to 3 thin cuts.

3. Mix calamansi juice, soy sauce, brown sugar, garlic, pepper, and salt in a bowl. Do this until

salt and sugar are dissolved.

4. Add it to the chicken and stir well until it is everything is soaked in marinade. Cover this and

place in the refrigerator.

5. Try to reserve much marinade while chicken is being drained.

6. Then you can finally grill chicken, while regularly basting with the reduced marinade on both

sides.

Eggplant Salad

2 pieces eggplant

½ tsp salt

2 medium sized tomatoes

¼ tsp ground black pepper

1 medium sized onion

2 tablespoons shrimp paste bagoong

¾ cup white vinegar

1. Place the eggplant on the grill.

2. Then, remove the skin, cut the stem, and mash lightly using a fork.

3. Slice the tomatoes and onion into cubes.

4. Add the chopped onion, salt, tomatoes, vinegar,mashed eggplant, ground black pepper and

mix.

5. Top with shrimp paste.

6. Serve. Share and Enjoy

Calories: 268

III. Dinner: Spicy Tuna Salad and Mangoes by Cabayao (n. d.).

Ingredients:

1 cup roasted tuna

1/2 cup baby spinach

1 Tbsp fresh lemon juice

½ cup baby potato

Dash of black pepper

1/2 medium celery stalk, chopped

4 tsp mustard

Directions:

Combine the first six ingredients, and serve on a bed of spinach.

Eat this with one ripe mango.

Calories: 298

Work Out Exercises

There are several workout exercises available for obese people to start with. Not only

are these present to lose weight but definitely to keep a healthy and fit body. Some ways to

keep one fit are listed below including zumba, sports, and exercises.

I. Zumba

Dancing to the different music like the beats of salsa and merengue or any fast beat

music makes zumba feel more like a dance party than it is for a workout, which is what makes

Zumba very popular (Helmer, 2016).

Workouts are no longer in a way of chores. In fact, workouts no longer feel like workout

in Zumba anymore, it becomes a fun, social dance party – with exercise still being the highlight!

The music is fast, upbeat and contagious, making you just groove along. I also takes place in a

group setting making Zumba one of the best way to keep you and your friends to workout daily.

(Health Fitness Revolution, 2015).

II. Sports

According to Topend Sports (n. d.), engaging one’s self in sports is also another way to

keep yourself fit and at the same time enjoy. If you love your sports, may it be tennis,

badminton, swimming, or any sort, you are not just maintaining your body but the essence of

fun is present as well.

III. Exercise

Lastly, different exercise routines are also present. You can do these daily in the comfort

of your houses of in the gym. There’s a video of the participants doing some exercise routines

that you can do daily to keep yourself fit and healthy while losing weight!

A. Jumping Jacks

According to Get Healthy (n. d.), here are some steps to do Jumping Jacks exercises:

1. With your two feet together, stang errectly and place your hands by your sides.

2. After, jump straight up while spreading your feet and bringing both of your hands together

above your head.

3. Jump again and go back to the starting position.

4. Repeat until the sets your have to finish is complete.

Sets: 4

Rep: 20
B. Lunges

According to Tor (2018), here are the steps to do lunges, Sets: 4

1. One must stand with his feet hip-width apart

2. Then proceed to a big step forward with only one of your legs

3. Make sure to keep the most of your weight on the foot in front as you put your hips lower,

allowing your front foot flat and back heel lifted.

4. Keep going lower until your rear knee can almost touch the ground and the front knee is

directly above the ankle.

5. Then push yourself back up to your starting position

Sets: 4

Reps: 20

C. Side Lunges

According to Bibb (2013), here are the steps for side lunge exercises:

1. Stand with both your feet and knees together.

2. Take huge step with your right foot to your right and lunge toward the ground

3. You have to make sure that your right knee does not extend too much that it passes

your toes and also keep your left leg straight.

 4. Push off using your right foot to return our starting position.

Sets:4

Reps: 20

D. Jump Squats

According to May (2016), here are the steps for jump squats:

1. Stand with your feet shoulder-width apart.

2. Start by doing a regular squat, then engage your core and jump up explosively.

3. When you land, lower your body back into the squat position to complete one rep. Land

as quietly as possible, which requires control.

Sets: 4

Reps: 20

Sources:

Bibb, E. (2013, May 24). Step Right Into Side Lunges. Retrieved from

https://www.popsugar.com/fitness/How-Do-Side-Lunge-1043784

Cabayao. (n. d.). Spicy Tuna Salad. Retrieved from https://food52.com/recipes/40677-spicy-t

una-salad

Cooking Daily. (2015). French Toast Breakfast. Retrieved from

https://www.simplyrecipes.com/recipes/french_toast/
Health Fitness Revolution. (2015, April 10). Retrieved from

http://www.healthfitnessrevolution.com/top-10-health-benefits-zumba/

Helmer, J. (n. d.). Zumba. Retrieved from https://www.webmd.com/fitness-exercise/a-z/zu

Mba-workouts

Mary, L. (2017, August 19). Filipino-style Barbecue Chicken. Retrieved from

https://www.kawalingpinoy.com/filipino-style-barbecue-chicken/

May, S. (2016, September 10). Catch Some Air: Jump Squats Will Lift Your Butt. Retrieved from

https://www.popsugar.com/fitness/How-Do-Jump-Squats-994573

Topend Sports. (n. d.). What is a Sport. Retrieved from https://www.topendsports.com/sp

ort/what-is-a-sport.htm

Tor, A. (2018, Febuary 18). How to Do Lunges Right Beginner’s Guide. Retrieved from

https://8fit.com/fitness/lunges-right-beginners-guide/