The obesity epidemic is a global concern, and Indonesia is not immune to this rising health issue. The World Health Organization (WHO) reported that in 2021, over 1 billion adults worldwide were overweight, with 650 million suffering from obesity. In Indonesia, the Riskesdas of the Ministry of Health showed that obesity rates reached 21.8% of the total population in 2018, an increase from 14.8% in 2013.
On World Obesity Day (March 4, 2023), Tokopedia and Nutritionist Mochamad Rizal shared insights and tips for embracing a healthy lifestyle to prevent obesity. Here’s what they recommend:
1. Exercise for 150 Minutes a Week
WHO recommends engaging in a minimum of 150 minutes of moderate to low-intensity exercise per week. According to Rizal, exercise helps maintain muscle mass and balances body fat.
“It is important for people to choose balanced exercises, such as a combination of aerobic and weight lifting exercises, to keep muscle mass and fat balanced in the body to achieve ideal body weight,” said Tokopedia’s Head of External Communications, Ekhel Chandra Wijaya.
2. Proper Portion Control
Controlling the portion of food consumed is vital. People can combine food portions accordingly.
“People can follow the guidelines of the Ministry of Health of the Republic of Indonesia by dividing the plate into three parts, where half of the plate is filled with vegetables and fruits, a quarter with protein such as meat, eggs, or fish, and the remaining quarter with carbohydrates like rice, noodles, or bread,” explained Rizal.
3. Implement a Balanced Meal Plan
Every individual has different nutritional needs. Therefore, it is vital to consider a balanced nutritional intake that matches individual body conditions.
Here is a general idea of a daily meal plan that can meet daily nutritional needs:
- Morning: 1 spoon of white rice, 2 scrambled eggs with little oil, tempeh stir-fry, and vegetable stir-fry
- Noon: 1 spoon of white rice, 1 bowl of sour soup, non-fried protein; fruits with high water content
- Afternoon: Fruit snacks or milk; energy sources containing sugar if exercising
- Night: 1 spoon of white rice or instant noodles, boiled/grilled chicken breast, a bowl of raw vegetables, and chili sauce
4. Boost Dopamine Levels
Psychological factors also influence the increased risk of obesity. Managing stress can help prevent obesity.
“Stress can produce the hormone cortisol, which triggers fat accumulation and overeating. People often consume excessive sugar to increase dopamine levels, but this increases obesity risk,” clarified Rizal.
5. Consult with a Nutritionist Regularly
For those with obesity, regular consultation with a nutritionist every 1-2 weeks for 3-6 months is recommended.
“The nutritionist will monitor weight loss, assess if the reduction is too fast or not, and ensure that what is lost is fat and not muscle mass,” said Rizal.
Nutritionists will also monitor cholesterol, uric acid, and blood sugar levels and help track eating habits to maintain a healthy eating pattern.
The Positive Trend and Role of Tokopedia
Tokopedia has observed a positive trend in purchasing healthy food and drink products. Not only that, sports equipment also forms part of this positive trend.
“The awareness of the importance of a healthy lifestyle in Indonesian society is tending to increase. This is evident from the average increase in the number of transactions in the Healthy Food and Drink and Sports Equipment subcategories on Tokopedia by almost 1.5 times during 2022 compared to the previous year,” stated Ekhel.
This trend is facilitated by easy access to healthy catering packages and sports equipment from various vendors such as BekalKu POIN, Smoothiemama, and The Good Fat Indonesia on Tokopedia.
The rise in obesity in Indonesia is a concerning trend, but there are actionable steps individuals can take to counter this epidemic. Through balanced dieting, regular exercise, and professional guidance, the path to a healthier lifestyle is accessible. Collaborations between platforms like Tokopedia and health professionals like Mochamad Rizal serve as essential facilitators in promoting and supporting these healthier choices. By embracing these practices, Indonesians can work together to reverse the obesity trend and create a healthier nation.