Teen obesity is becoming one of the biggest health problems facing young people today – in Malaysia and around the world.
According to the World Health Organization (WHO), the number of adolescents living with obesity has quadrupled since 1990. In Malaysia, the National Health and Morbidity Survey (NHMS) 2022 found that one in three teenagers aged 13 to 17 is overweight or obese. Even more worrying, four in five teens are physically inactive and two in three spend most of their time sitting down, whether it’s studying or on their phones.
Why is it happening?
Obesity happens when there’s an imbalance between what a person eats (energy in) and how much they move (energy out). But the causes are rarely that simple.
Today, most Malaysian teens have easy access to cheap fast food and sugary drinks. Bubble tea, burgers and pisang goreng are everywhere – often cheaper and easier to get than fruits or healthy meals. At the same time, many young people live in areas where it isn’t safe or convenient to play outdoors or walk to school.
Lifestyle also plays a big role. Hours spent on social media, gaming or streaming shows mean less time for movement. In addition, lack of sleep – common among teens who stay up late scrolling or studying – can disrupt metabolism and make weight gain more likely.
In some cases, genetics or medical conditions such as hormonal disorders may contribute, but these are much less common. These include hypothyroidism, where an underactive thyroid slows metabolism and causes weight gain and fatigue; Cushing syndrome, caused by excess cortisol leading to rapid weight gain and mood changes; and in girls, polycystic ovary syndrome (PCOS), which can result in irregular periods, acne and abdominal obesity. If a teen’s weight gain seems sudden, severe or accompanied by symptoms such as tiredness, menstrual irregularities or changes in growth, a medical assessment by a paediatrician or endocrinologist is recommended.
The health risks
Obesity in adolescence doesn’t just affect appearance – it can harm health in many ways.
Physically, overweight teens are more likely to develop high blood pressure, high cholesterol and type 2 diabetes at a young age. These increase the risk of heart disease later in life. Extra weight also puts stress on joints, which may lead to knee or back pain, and can cause sleep apnoea (pauses in breathing during sleep), leaving them tired and irritable during the day.
Emotionally, many teens with obesity struggle with low self-esteem, anxiety or depression. They may face
teasing or bullying from peers, which can make them withdraw socially and spend even more time being inactive.
What parents can do
Preventing and managing teen obesity works best when the whole family gets involved. Small, consistent lifestyle changes make the biggest difference.
- Be a role model: Children learn from what they see. Eat balanced meals, drink plenty of water and stay active together as a family.
- Encourage movement: Teens need at least 60 minutes of physical activity every day. It doesn’t have to mean joining a gym. Encourage them to cycle with friends, play badminton at the park, or even dance at home. The key is to make it fun, not a punishment.
- Limit screen time: Keep non-school screen use to less than two hours a day and avoid using devices in the bedroom. A consistent sleep schedule (good sleep hygiene) helps regulate appetite and energy levels.
- Eat better together: Aim for five servings of fruit and vegetables a day, and reduce foods high in sugar, oil and salt, like fast food, salty snacks and sweet drinks. Simple home-cooked meals, such as rice with vegetables, grilled fish or chicken, are much healthier and more affordable.
- Get professional help if needed: If your teen is already overweight, speak to a doctor or dietitian. A multidisciplinary team, which may include a mental health professional, can help with nutrition advice, behaviour changes and emotional support.
There’s no single solution to teen obesity, but every small step counts. By helping teens eat better, sleep well and move more – and by doing it together as a family – parents can make a huge difference to their child’s health and confidence, now and in the years to come.
