Obesity Causes and Ways to Manage It

With the modern lifestyle, people have become susceptible to many diseases that were not even heard of some two decades ago. Obesity is one such condition that has become one of the significant causes of concern across the globe. Worldwide, obesity has nearly tripled since 1975. About 3.4 million people die every year due to overweight and obesity, and the number is only worsening with each passing year. Obesity is defined as a complex condition characterized by excessive body fat. In obese people, body mass index (BMI) is over 30 kg/m2, whereas the range between 25–30 kg/m2 is defined as overweight. The problem is not the bodyweight alone, Obese people are more prone to diabetes, cardiovascular diseases, cancer, stroke, and other health problems.

Causes of Obesity

The fundamental cause of obesity and overweight is an energy imbalance between calories consumed and calories utilized. An increased intake of energy-rich food with excessive fat and sugars, sedentary nature of work, changing modes of transportation, physical inactivity, and increasing urbanization are some of the major causes of concern.

Obesity could trigger by a variety of reasons. Sometimes, excessive fat or accumulation of weight is due to two or more prevalent ailments in the body. Sometimes, it is only due to current lifestyles, including poor dietary choices and sedentary habits. Following are a few common causes of obesity:

1. Heredity

Parents who have obesity are more likely to have obese children. Several studies have proved that obese genes express themselves dominantly onto their children's genes. Data suggest that 40 to 70 percent variance in body weight could be due to inherited factors.

2. Junk Food or Fast Food

Junk food is considered one of the prime causes of obesity. Junk foods such as burgers, fries, pasta, noodles, or aerated sodas are highly processed, made with second-grade refined ingredients. Junk foods are typically high in calories, high in saturated and trans-fat, high in sugar, high in sodium (salt), but low in micronutrients and fiber. Indulging in junk food once in a while is considered acceptable, but the regular cravings and the need to satisfy the temptations is a risky zone leading to junk food addiction, ultimately leading to obesity.

3. Diabetes and Insulin

Diabetes and obesity are closely interlinked. Insulin hormone plays a crucial role in regulating blood sugar levels and converting food energy into fat for long-term storage. Insulin also helps to break down fats and proteins. Impaired insulin can result in energy getting stored in fat cells instead of being used for other functions leading to weight gain. It can also cause high blood glucose levels, resulting in diabetes.

4. Hormonal Issues

The hormone leptin is produced by fat cells, and it sends signals to specific brain centers to reduce the urge to eat when the stomach is full. Leptin levels tend to be higher in people who are obese. Obese people tend not to feel full, during and after a meal, despite having higher levels of this appetite-reducing hormone, resulting in overeating.

5. Sugary Foods

Experts have repeatedly reinforced that sugary food does no good to the body. Excessive sugar and sugar-sweetened soft drink consumption has been linked to weight gain, as it provides a major and unnecessary source of calories with little or no nutritional value. It starts getting stored as fats increase the body mass and ultimately result in obesity.

6. Side Effects of Medication

Certain medications may cause obesity due to their side effect. Certain medications such as antidepressants and antipsychotics have been linked to weight gain.

Management of Obesity

Excessive body fat increases the risk of severe health problems. Some of the issues that obesity is often linked to are cardiovascular disorders, diabetes, hypertension, chronic back pain, osteoarthritis, and depression.

1. Dietary changes

Some types of food, such as processed foods, contain additives that lead to weight gain. Reducing the consumption of processed, refined, and ready-made food, which is high in sugar and fat, while increasing the consumption of whole grains like bajra, ragi, maize, jowar, and other high-fiber foods such as fresh fruits and vegetables can help to lose weight. Red meat should be avoided; instead, lean meat like chicken and salmon should be used. Adding protein to every meal helps to lose weight. Fruits and vegetables provide both soluble and insoluble fibers in addition to vitamins, minerals, and antioxidants. Fast food, fried junk, instant food, cookies, pasta, burger, and noodles are rich sources of trans-fats and should be avoided. Sugar consumption should be less than 10% of total calories, and food should be used in multiple small portions.

A healthy and balanced diet helps to maintain an optimum weight and helps improve the overall lifestyle in general. Skipping meals is not a sustainable way to manage obesity, and three balanced meals are a must. Crash-dieting should be avoided, and trying to lose weight quickly by crash-dieting may develop vitamin and mineral deficiencies and may create new health problems.

2. Physical activity

A good diet should be complemented with the proper fitness regimen. Apart from diet control, physical activity and exercise play a key role in overcoming obesity. One reason for weight gain and fat accumulation is consuming more calories than their usage. Physical activity such as walking, cycling, playing, sports, and dance burns calories though some calories are burnt even when a person is just sitting or sleeping. According to WHO, most age groups are advised to do a physical activity of moderate intensity at least 150-300 minutes a day. More active people burn more calories. Good ways for a daily exercise regime include walking briskly, swimming, using the stairs instead of the elevator. Even getting off the bus or train one stop earlier and walking the rest of the way can help shed extra weight. Also, doing chores such as gardening, housework, or walking the dog contributes to physical activity and helps overcome obesity.