Being overweight is a common health concern affecting millions worldwide, including many in Peshawar and across Pakistan. It’s more than just a number on the scale—it’s a condition where excess body fat accumulates to a level that can increase health risks. In this guide, we’ll cover what overweight means, its causes, associated health risks, and practical, sustainable ways to manage or reverse it, drawing from trusted sources like the World Health Organization (WHO), CDC, and recent 2026 data.

Overweight is defined by Body Mass Index (BMI), a simple screening tool calculated as weight in kilograms divided by height in meters squared (kg/m²).

• Healthy weight: BMI 18.5–24.9
• Overweight: BMI 25.0–29.9
• Obesity: BMI 30.0 or higher (with subclasses like Class 1: 30–34.9, Class 2: 35–39.9, Class 3: 40+)

Note: BMI isn’t perfect—it doesn’t distinguish muscle from fat or account for body fat distribution—but it’s widely used for initial assessment. For better accuracy, especially in Asian populations (including Pakistan), waist circumference or other measures (e.g., waist-to-hip ratio) are recommended alongside BMI, as recent guidelines suggest excess abdominal fat raises risks even at lower BMIs.

Globally, overweight and obesity have reached epidemic levels. WHO data shows over 1 billion people were obese in recent years, with overweight affecting billions more. In Pakistan, estimates indicate around 56–70% of adults are overweight or obese (including ~20–26% with obesity), driven by urbanization, dietary shifts, and sedentary lifestyles. Projections suggest continued rise without intervention.

Overweight results from an energy imbalance—consuming more calories than your body burns—over time. Key contributors include:

• Dietary factors: High intake of ultra-processed foods, sugary drinks, saturated fats, and large portions.
• Lack of physical activity: Sedentary jobs, limited exercise, and screen time.
• Genetics and biology: Some people are predisposed due to metabolism, hormones, or family history.
• Environmental and lifestyle influences: Easy access to calorie-dense foods, stress, poor sleep, certain medications, and socioeconomic factors.
• Other: Aging, pregnancy, or medical conditions can play a role.

It’s rarely just “lack of willpower”—it’s a complex mix of biology, environment, and behavior.

Even modest excess weight increases risks for serious conditions compared to a healthy BMI. Risks rise progressively with higher BMI or abdominal fat.

Common complications include:

• Type 2 diabetes: Overweight significantly raises risk; nearly 90% of people with type 2 diabetes have overweight/obesity.
• High blood pressure (hypertension): Extra weight strains the heart and blood vessels.
• Heart disease and stroke: Higher cholesterol, inflammation, and plaque buildup.
• Certain cancers: Links to breast, colon, endometrial, and others.
• Sleep apnea and breathing issues: Excess fat around the neck obstructs airways.
• Joint problems (osteoarthritis): Added pressure on knees, hips, and back.
• Fatty liver disease: Non-alcoholic fatty liver buildup.
• Mental health impacts: Stigma, depression, or reduced quality of life.
• Other: Gallbladder disease, kidney issues, and pregnancy complications.

In Pakistan, rising overweight contributes to high diabetes (millions affected) and cardiovascular burdens. Losing even 5–10% of body weight can substantially reduce these risks—e.g., lowering blood pressure by several mm Hg or delaying diabetes onset.

he good news: Overweight is often preventable and reversible with sustainable changes. Focus on long-term habits rather than quick fixes.

1. Adopt a balanced diet:
   • Emphasize whole foods: fruits, vegetables, lean proteins, whole grains, legumes, and healthy fats.
   • Reduce processed/sugary items and control portions.
   • Consider tools like a fat loss macro calculator for personalized protein/carb/fat targets (high protein aids satiety and muscle preservation).
2. Increase physical activity:
   • Aim for 150+ minutes of moderate aerobic activity weekly (e.g., brisk walking, cycling) + strength training 2–3 days.
   • Start small—daily walks build momentum.
3. Create a calorie deficit safely:
   • Aim for 0.5–1 kg loss per week (500–1,000 calorie daily deficit).
   • Track intake via apps for awareness.
4. Address lifestyle factors:
   • Improve sleep (7–9 hours), manage stress, limit alcohol.
   • Stay hydrated and mindful of eating triggers.
5. Seek professional support:
   • Consult a doctor for personalized plans, especially with conditions like hypertension or diabetes.
   • For supervised options (including telehealth/virtual from Peshawar), clinics like Just Lose Weight MD offer doctor-guided programs with semaglutide/tirzepatide injections, lipotropic shots, diet guidance, and check-ins.

• Takoma Park, MD: 7513 New Hampshire Avenue, Takoma Park, MD 20912 | (301) 434-0075 | [email protected]
• Rockville, MD: 12250 Rockville Pike, Suite 208, Rockville, MD 20852 | (301) 603-2811 | [email protected]
• Fairfax, VA: 8505 Arlington Blvd, Suite 270, Fairfax, VA 22031 | (703) 543-9490 | [email protected]