How Do I Know If I’m Obese — What Can I Do About It?

The word “obese” has, unfortunately, almost become a slur in our society. This stigma often distracts from the true severity of obesity as a medical condition. In reality, obesity is not bound by age, race, or gender — it can affect anyone.

So, how do you know if you may be living with one of the most common non-communicable diseases of our time? There’s no need to panic. By the end of this article, you’ll have clear insight into what obesity really means, how it is diagnosed, and what steps you can take to protect your health.

Obesity

Obesity is a chronic medical condition characterized by excess body fat that can negatively impact your health. According to the World Health Organization (WHO), more than 1 billion people worldwide are living with obesity, including children, adolescents, and adults.

It’s important to understand that obesity is not just about appearance. It is closely linked to chronic illnesses such as type 2 diabetes, hypertension, heart disease, sleep apnea, fertility issues, and even certain types of cancer.

How Do You Know If You’re Obese?

The most common way doctors assess obesity is through Body Mass Index (BMI, body weight in kg divided by height in m²), a calculation based on your height and weight.

• Normal weight: BMI 18.5 – 24.9

• Overweight: BMI 25.0 – 29.9

• Obesity (Class I): BMI 30.0 – 34.9

• Obesity (Class II): BMI 35.0 – 39.9

• Obesity (Class III / severe): BMI 40.0 and above

You can check your BMI easily using this CDC BMI calculator.

But BMI is not the only factor. Doctors may also consider:

• Waist circumference (higher belly fat = higher risk)

• Health history (blood pressure, blood sugar, cholesterol levels)

• Lifestyle factors (diet, sleep, physical activity)

Why Does Obesity Matter?

Obesity is one of the leading drivers of preventable chronic diseases. Research shows it is responsible for:

• 44% of diabetes cases

• 23% of ischemic heart disease cases

• 41% of certain cancers WHO

Beyond the statistics, obesity can also reduce life expectancy by 8–10 years, according to a study published in the Canadian Medical Association Journal. It can also affect day-to-day life, from energy levels to mobility and mental health.

What Can You Do About It?

The good news is that obesity is preventable and manageable. Here are practical, evidence-based steps you can take:

1. Nutrition

Focus on balanced meals: vegetables, fruits, lean proteins, whole grains, and healthy fats. Limit highly processed foods, sugary drinks, and excess alcohol. Getting a meal plan that is medically approved by a dietician is the safest way this works.

2. Physical Activity

Aim for at least 150 minutes of moderate-intensity exercise per week (e.g., brisk walking, cycling, swimming). Even small, consistent changes make a difference. A consultation with our virtual personal trainer would put you on the right track.

3. Sleep & Stress Management

Poor sleep and chronic stress are linked to weight gain. Prioritize 7–9 hours of quality sleep and explore stress-reducing practices like meditation, journaling, or breathing exercises.

4. Medical Support

For some, lifestyle changes alone may not be enough. Evidence-based options include:

• Medical weight-loss therapy

• Obesity medications

• Bariatric surgery for severe cases

Working with a qualified physician helps you find the safest and most effective path.

A Smarter Approach: Telemedicine & Lifestyle Medicine

You don’t have to walk this journey alone. At Premium Medicare Service, our telemedicine practice combines clinical expertise with lived experience. 

 Dr. Akpeviroghene Eloho Orlu,

Under the care of Dr. Akpeviroghene Eloho Orlu, A family physician, internationally board-certified lifestyle medicine physician, and SCOPE-certified obesity specialist. Patients receive personalized care designed to prevent, manage, and even reverse chronic disease.

By blending medical weight-loss therapy with evidence-based lifestyle strategies, Dr. Orlu helps patients achieve lasting health transformations. The convenience of telemedicine ensures you can access this support no matter where you are.

Finally

Obesity is not a label or an insult. It is a medical condition that deserves compassion and serious attention. The first step is awareness: knowing how to identify it and understanding its risks. The next step is action — seeking guidance, making changes, and committing to a healthier future.

And remember: you don’t have to do it alone. With the right support, recovery and renewal are always possible.

Shoot your shot, let Premium Medicare Service walk this journey with you.