Obesity (being extremely overweight that can cause death) or overweight means that you have extreme weight and fat on your body. In general, the lack of movement and healthy nutrition results in obesity. When you eat more than your body needs, your body will process the excess nutrients into fat. Even though fat is needed for the making of the food reserve in our body, when one is overweight or obese it means that there is too much fat in the body. Here we exclude those who are overweight or obese due to medical problems such as thyroid disease, depression, or hereditary obesity.

There are various consequences of obesity or being overweight. From breathing issues and back or leg pain to more serious health complications such as high blood pressure, diabetes, kidney stones, heart disease, and cancer.

Measuring Systems

Obesity or being overweight is something that you can see and feel yourself. It can be uncomfortable. But if you want to find out how overweight you are, this will have to be measured. Below we illustrate two of the most used ways by experts to measure if you’re overweight or obese.

  • Body Mass Index (BMI). Body Mass Index is a number that indicates if your weight matches your height. BMI is your weight in kilograms divided by your height squared. Today, you can use different websites and apps to calculate your BMI by filling in your height and weight. A BMI that is higher than 25 means that you are overweight.
  • ○ Your waist circumference is also an excellent method of measuring the amount of fat that your body has. For this, you will need a measuring tape to put around your belly. A large circumference is defined when the measuring is more than 80 cm for women and more than 94 cm for men.

What can you do?

The first step that you can take is to change your lifestyle. Of course, this is easier said than done. But change is needed for you to reach a healthy weight. Generally, you can start with small changes and gradually adapt until you make a complete change. For example, if you’re always drinking coffee with milk and two spoons of sugar, start by reducing the amount of milk and only add one spoon of sugar. Do this for a few weeks for your body to get accustomed. After this, make another change by completely removing sugar from your coffee intake. In addition, incorporate movement into your daily life. If you’ve never done sports, now’s the time. It’s important to choose a sport that you like since this will make it much easier to adapt to a new active lifestyle.


Experts recommend training every day for 20 to 30 minutes. If you’ve never done fitness before, it is recommended to start slow or get professional help. Depending on your needs, the advice you will receive can be to learn how to eat healthy (what is healthy and what is not), how to lead a fit life, how to read nutrition labels, and how to deal with stress and problems in life. Maybe you can also make a personal plan to make these changes in your life, for example by choosing what type of fitness you would like to do. Swimming? Workout training? Healthy cooking classes? Your goal is to lose weight. You decide how to achieve this goal.

Where to get help?

There are various doctors, nutritionists, weight consultants, and coaches that specialize in the area of fitness in Aruba. These professionals are here to help you! It is always recommended to first consult with your doctor and then come to a solution. Your doctor can give you advice and together you can make a plan. It can also turn out that your doctor advises you that it would be best to look for help from other professionals. If you are obese, it is recommended to look for guidance from a nutritionist, fitness expert, and specialist. It might be the case that the only solution for you might be to have surgery to make your stomach smaller.

Another option is to get help from groups who like to organize sport or fitness activities. If you lack the motivation to do this on your own, you can apply to become a member of one of these groups. For more information, contact us, the Department of Public Health (Departamento di Salud Publico), or IBISA (Instituto Biba Saludabel y Activo).

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