With South Africa grappling with an alarming rise in obesity, experts have unveiled five hidden habits contributing to this crisis.
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Observed on March 4, World Obesity Day 2026, with its theme, "8 Billion Reasons to Act on Obesity", serves as a stark reminder of South Africa's escalating obesity crisis. The day is a clear impetus to address the complex factors fueling this urgent national health challenge.
Hosted by the World Obesity Federation, the campaign underscores the urgent need for systemic change, particularly for vulnerable communities and children.
But why is South Africa, a nation with a vibrant food culture, also one of the most affected by obesity? The answer lies not just in personal choices but in the hidden habits, systemic inequalities, and modern lifestyles quietly fuelling this epidemic.
A 2024 Human Sciences Research Council (HSRC) survey revealed that 69% of obese adults lived in food-insecure households. In these households, limited dietary choices meant relying on calorie-dense, nutrient-poor foods.
Women were especially affected, with 67.9% of females either overweight or obese. KwaZulu-Natal reported the highest provincial obesity rates at 39.4%.
South Africa’s obesity epidemic is part of a global crisis. Over 1 billion people worldwide live with obesity today, and by 2035, that number is projected to soar to 4 billion, nearly half the global population.
Yet, the country’s “triple burden of malnutrition” undernutrition, hidden hunger, and obesity within the same households makes its case particularly complex and urgent.
Lizeth Kruger, Dis-Chem clinic executive, emphasises that obesity is not simply a matter of willpower.
“Many South Africans are navigating a system that makes unhealthy choices convenient and affordable, while healthier options often cost more or require more time,” she explains.
This sentiment is echoed in a 2026 UCT News report as part of the FoodSAMSA project, which explored South Africa’s food environment.
The findings revealed that in many neighbourhoods, the easiest and often cheapest food options are also the least nutritious. Ultra-processed foods like sugary snacks, instant meals, and fizzy drinks dominate, offering high calories but with little nourishment.
To help South Africans reclaim their health, Kruger and other experts identify five overlooked factors in daily life that contribute to weight gain and practical steps to address them:
Food options that are low-cost are frequently high in energy but lack essential nutrients
Image: Polina Tankilevitch/pexels
Between hectic schedules and rising transport costs, convenience is king. Unfortunately, many ultra-processed foods are engineered to taste great but provide little nutritional value.
People who consume these foods often face a paradox: they are overfed yet undernourished. Common deficiencies, like low iron levels, can quietly disrupt metabolism, cognitive function, and immunity.
Kruger advises, “Start reading labels. A long list of unrecognisable additives is a red flag. Build meals around whole foods like vegetables, lentils, oats, and lean proteins.”
Obesity rarely exists in isolation. Experts increasingly observe a dangerous trio: high blood pressure, raised cholesterol, and excess weight. Together, these conditions significantly increase the risk of heart disease and stroke.
High blood pressure often has no symptoms, making regular screenings essential. Knowing your blood pressure, cholesterol, and glucose levels empowers you to act early.
South Africa’s “double burden of malnutrition” means undernutrition in children coexists with obesity in adults, sometimes within the same household. Low-cost, energy-dense foods may fill stomachs but lack the nutrients needed for growth, immunity and long-term health.
Within South Africa's households, undernourished children often coexist with obese adults.
Image: Yaroslav Shuraev/pexels
A simple rule: fill half your plate with non-starchy vegetables. Leafy greens, carrots, cucumbers, and mushrooms add fibre and nutrients without excessive calories.
While obesity is often framed as a physical health issue, its impacts on mental health are just as significant. Chronic inflammation and blood sugar imbalances associated with obesity can contribute to cognitive decline, affecting memory, focus, and decision-making.
Movement offers a powerful antidote. Dr Jessica Hamuy Blanco, product and clinical risk executive at Dis-Chem, explains, “Physical activity has a dose-response effect. The more consistently you move, the greater the benefit, especially for brain health.”
Even 30 minutes of brisk walking most days can improve blood flow to the brain and reduce long-term risks.
Too often, people delay lifestyle changes, waiting for less stress, more money, or the right motivation. But with trends suggesting that half of South African women could be living with obesity by 2030, waiting only increases health risks.
Sustainable change is about balance, not extreme diets.
“Instead of chasing vague targets like cholesterol levels, think about what better nutrition and mindful movement give you in real life: more energy, better sleep, clearer thinking. When the benefits feel tangible, change becomes sustainable,” asserts Blanco.