Obesity is rapidly becoming one of Hong Kong's most pressing health concerns, touching the lives of many across the city. The combination of long working hours, convenient but calorie-dense foods, and inactive lifestyles is fueling this growing issue. Figures from the Centre for Health Protection reveal that 32.6% of Hong Kong residents aged 15 to 84 are classified as obese, with nearly 40% of men and over a quarter of women affected. More than half of the population is either overweight or obese. Beyond individual health, the rising obesity rate places a significant strain on Hong Kong's healthcare system and impacts productivity, signaling an urgent need for greater awareness and action.
-
What is Obesity, and How is it Classified?
-
Obesity is commonly measured using the Body Mass Index (BMI), a calculation dividing body weight (in kg) by height squared (in meters). For Chinese adults in Hong Kong, a BMI of 23.0 kg/m² to less than 25.0 kg/m² is classified as overweight, while a BMI of 25.0 kg/m² or higher is classified as obese. This classification helps identify individuals at risk for health conditions associated with excess body fat. As BMI increases, so does the likelihood of developing metabolic syndrome, diabetes, and cardiovascular diseases.
The Effects of Obesity on the Body
-
Metabolic Syndrome and Chronic Diseases
Obesity significantly increases the risk of metabolic syndrome, a cluster of conditions that elevate the likelihood of heart disease, type 2 diabetes, and fatty liver disease. Excess fat around the abdomen can disrupt normal metabolic processes, leading to insulin resistance and inflammation.
Respiratory Issues
Excess weight often exacerbates respiratory problems and leads to issues like sleep apnea. Sleep apnea disrupts breathing during sleep, causing fatigue, poor concentration, and an increased risk of cardiovascular problems. Asthma is also more common in obese individuals due to increased inflammation and pressure on the lungs.
Musculoskeletal Problems
Carrying extra weight places considerable strain on the joints and spine, leading to chronic pain, arthritis, and reduced mobility over time. Back pain and gout are frequently reported by obese individuals, as the additional weight increases pressure on bones and joints.
What Causes Obesity?
-
Poor Eating Habits
Excessive consumption of high-calorie foods and drinks is a major contributor to obesity in Hong Kong. Known for its flavorful and convenient cuisine, Hong Kong’s food culture plays a significant role in the rising obesity rates. One prime example is Hong Kong-style milk tea, a beloved staple consumed in 2.5 million cups daily. Each 250 ml cup contains around 113 kcal, contributing to daily caloric surpluses. Other high-calorie favorites include ultra-processed foods like cakes and ready-to-eat meals. Additionally, sugary drinks, ice cream, and processed meats are prevalent in local diets, exacerbating the obesity problem. Consistently consuming more calories than the body can burn results in fat accumulation.
-
About a quarter of the Hong Kong population is performing insufficient levels of physical activity. Long working hours are also common, with over half of employees in Hong Kong working at least 45 hours per week and some exceeding 70 hours. After long days, rest often prioritises physical activity, reinforcing inactivity. Combined with calorie-dense diets, this leads to energy imbalance, where surplus energy is stored as fat. The cycle of inactivity and weight gain increases the risk of obesity-related health issues.
Obesity Prevention and Dietary Advice
Food Consumption
Preventing obesity begins with mindful, healthier eating habits. Start by focusing on how food is prepared. Steaming, baking, stewing, or boiling meals instead of deep-frying can significantly reduce unnecessary calories. Sauces should also be chosen carefully. Lighter options are preferable over heavy choices like white sauce, or rich curries. Choose water over sugary drinks and alcohol. Even fruit juices, once heralded as healthy, have been found to contain high amounts of sugar.
Portion control is also important. Choose lean proteins such as pork, tofu, eggs, or fish in amounts no larger than three pieces of mahjong or the size of your palm to help manage caloric intake. Pairing meals with generous servings of vegetables, ideally, at least half a bowl of cooked greens, adds fiber that promotes fullness and prevents overeating. Finally, practice eating until you feel about 80% full, allowing your body time to signal satiety and prevent overeating. This habit can reduce calorie intake, improve digestion, and support long-term weight management.
-
Exercising
Physical activity is also essential for preventing obesity and maintaining overall health. Try to incorporate at least 30 minutes of exercise into your daily routine, which can help manage weight and lower the risk of chronic diseases. Adding muscle-strengthening exercises twice a week enhances metabolism and improves muscle tone, contributing to better long-term fitness.
Throughout your daily routine, you may opt for small, consistent changes, like choosing the stairs over the elevator or getting off one to two stops earlier to walk the remaining part of your commute. All these actions can contribute significantly to a physical routine where you can reap the benefits of supporting lasting health improvements and eliminating sedentary habits.
-
Regular Check
Blue Care has collaborated with HKU SPACE Dietetic Clinic to offer Nutrition Check-up plan with nutritionist consultation services to help you understand your physical condition. Click here-for more details.
Breaking the Cycle: Sustainable Solutions for Obesity
From sedentary lifestyles to daily eating habits, obesity is a tricky issue to tackle. It starts with every one of us making lifestyle changes. Mindful eating and incorporating regular physical activity into daily life come to the forefront when beginning to solve obesity. Through healthier cooking methods, portion control, or staying active, individuals can break the cycle of weight gain and reduce their risk of obesity-related health issues. Small, sustainable changes, like taking the stairs or eating until 80% full, can also have a lasting impact. Slowly tackling obesity alleviates strain on the healthcare system and contributes to a more productive, vibrant society.
-
Remarks:
1. Source : Obesity. (2023). Centre for Health Protection. https://www.chp.gov.hk/en/healthtopics/content/25/8802.html
2. Source :Over half of HK population is overweight or obese. (2024). The Standard. https://www.thestandard.com.hk/breaking-news/section/4/214002/Over-half-of-HK-population-is-overweight-or-obesel
3. Source : How overworked are Hongkongers?...union survey. (2023). SCMP.https://www.scmp.com/news/hong-kong/society/article/3224456/how-overworked-are-hongkongers-more-half-employees-log-minimum-45-hour-weeks-some-longer-70-hours
4. Source : Understanding Obesity. (2024). HKASO. https://www.hkaso.org/p/41369
5. Source : Obesity. (2024). Cleveland Clinic. https://my.clevelandclinic.org/health/diseases/11209-weight-control-and-obesity
![[Jan] Blog 2 - Featured Image_R0](/Upload/news/19/photo/e887748987c5423a84e06ef9d718fb82.jpg)