Nelly Njeri Speaks Out on Weight Loss and Obesity Prevention

 

Nelly Njeri health coach

By Grace Waithaka

Obesity is more than just a cosmetic concern — it's a complex, chronic medical condition with serious health implications. According to Nelly Njeri, a certified health coach at Mostelene Health and Wellness Clinic, obesity significantly increases the risk of life-threatening illnesses including heart disease, type 2 diabetes, certain types of cancer, and joint problems.

“Obesity is not simply about overeating. It’s a multifactorial condition that involves genetics, environment, lifestyle, and even emotional well-being,” says Njeri.

Obesity is typically diagnosed using the Body Mass Index (BMI), a measurement calculated by dividing a person’s weight in kilograms by the square of their height in meters. A BMI of 25 or more is considered overweight, while a BMI of 30 or above is categorized as obese. While the root cause is often an imbalance between calorie intake and energy expenditure, Njeri emphasizes that other underlying contributors must be taken seriously.

Consuming more calories than the body burns — especially when those calories come from processed foods, sugary drinks, and saturated fats — is a common factor. However, the modern environment plays a significant role as well. Njeri points out that we live in what is often called an "obesogenic" environment, where high-calorie, low-nutrient foods are widely available, portion sizes are often excessive, and sedentary behavior is encouraged by long screen time hours and limited access to safe recreational spaces.

Genetics also play a role in how the body stores fat, responds to dietary changes, and regulates feelings of hunger and fullness. Although genes can increase a person’s susceptibility to weight gain, environmental and lifestyle factors are usually necessary for obesity to actually develop. Medical conditions such as hypothyroidism and Cushing’s syndrome, along with certain medications, can lead to weight gain as well.

Njeri also highlights the role of psychological and social factors. Stress, inadequate sleep, and emotional conditions can disrupt hormones that regulate appetite, leading to overeating or "reward hunger"—where food becomes a coping mechanism for emotional distress rather than a response to physical hunger. Additionally, life stages such as pregnancy, aging, or quitting smoking can also trigger weight gain due to hormonal changes or shifts in muscle mass and metabolism.

Preventing obesity, Njeri explains, requires a holistic approach that includes personal commitment and societal support. It begins with adopting healthier eating habits. This means focusing on a balanced diet filled with fruits, vegetables, whole grains, and lean proteins while reducing the consumption of highly processed foods, sugary beverages, and meals high in saturated fat. Being mindful of portion sizes and cooking more meals at home can also help maintain control over calorie intake.

Physical activity is equally important. Njeri recommends aiming for at least 150 minutes of moderate-intensity aerobic activity each week, along with muscle-strengthening exercises on two or more days. Incorporating movement into everyday life — such as choosing stairs over elevators or walking and biking instead of driving short distances — can make a significant difference over time.

Equally crucial is the need to prioritize sleep and manage stress. Poor sleep disrupts the body’s hunger hormones and can increase cravings for unhealthy food. Managing stress through techniques like meditation, regular physical activity, or spending time in nature can reduce the likelihood of emotional eating.

Monitoring your health is also part of the journey. Regularly checking your weight and BMI and seeking guidance from a healthcare professional ensures you stay on track and make informed choices.

Obesity may be a rising global challenge, but Njeri believes it can be managed — and even prevented — through awareness, consistency, and lifestyle adjustments. “Health isn’t about being thin — it’s about being strong, energetic, and emotionally balanced,” she says.

For consultations and wellness coaching, contact Nelly Njeri at 0722 874 317, or visit the Mostelene Health and Wellness Clinic, located at Chaka Court, Hurlingham.