Understanding Obesity And Overweight: Causes, Risks, And Weight Loss Tips

 

Obesity vs. Overweight

Obesity is a multifactorial disease involving genetic and environmental factors. It's defined as an accumulation of excess body fat that impairs health. Overweight, on the other hand, is defined as excess body fat without health impairment.

Body Mass Index (BMI) is used to categorize individuals as overweight or obese. The normal BMI range for Asian populations is 18.5 to 22.9. Overweight is 23 to 24.9, pre-obesity is 25 to 29.9, and obesity is 30 or above.

What are the Types of Obesity?

There are two main types of obesity, classified by fat distribution:

• Central obesity (abdominal/visceral/android/apple-shaped): Fat accumulates mainly in and around the abdomen, increasing the risk of type 2 diabetes, metabolic syndrome, and cardiovascular disease compared to generalised obesity.

• Generalized obesity: Excess fat accumulates throughout the subcutaneous tissue.

Causes of Obesity

As a thumb rule, the most important cause is an imbalance between demand and supply. However, the pathogenesis of obesity is complex and incompletely known. 

Genetics

Obesity is mainly a polygenic disease in which multiple genes in small numbers contribute to the disease. The monogenetic disease is rarely seen in adults and could be seen comparatively more in childhood obesity.

Reversible causes

Some have identifiable and treatable causes like hormonal imbalances or medications. These can be insulinoma cushings syndrome, hypothyroidism, psychiatric medications like antidepressants, antipsychotics, mood stabilisers, neurological medications like anticonvulsants, and anti-diabetic medications, steroids.

Environmental factors 

• Consuming too many calories:  Fast food, fried food, processed meats, sugary drinks, and dense calorie foods contribute to excess calorie intake. These extra calories get stored in subcutaneous tissues as fat,

• Highly processed foods with high-fructose corn syrup:  Some processed foods and drinks containing high fructose corn syrup as an artificial sweetener consumed by individuals with local requirements may cause rapid gain in body weight and obesity. These high fructose corn syrup-containing food items are flavoured sodas, energy/sports drinks, candies, ice creams, coffee, creamers, sauce and condiments, sweetened foods like yoghurt, packed juices, canned foods, bread and other ready-made baked foods, breakfast cereals, cereal/ bars/ energy/ nutrition/ protein bars. 

• Sedentary lifestyle: Lack of physical activity and excessive screen time hinder calorie burning. Several studies have proved that physical activity can help keep insulin levels stable and insulin sensitivity intact, while unstable levels of insulin may lead to weight gain.

• Insufficient sleep: Poor sleep quality can disrupt hormones and increase weight gain risk. Research has shown that inadequate sleep may also increase the risk of weight gain and obesity. Researchers reviewed study evidence from over 28,000 children and 15,000 adults in the UK from 1977 to 2012 and concluded that sleep depression or decreased quality of sleep has increased the risk of obesity in adults as well as in children as young as 5 years old.

Consult our internal medicine specialist in Goa if you want to know your cause of being overweight. and need appropriate treatment. 

Is Obesity Self-Perpetuating?

Yes, obesity can become self-perpetuating. "The lengthy saga of obesity underscores the challenge of weight loss. Research suggests that fat is linked to the protein SL R11, which inhibits fat burning, making weight loss more difficult. Consequently, as fat accumulates and persists in the body, so does the presence of protein SLR11, exacerbating the weight loss struggle. Thus, shedding pounds is comparatively easier in the early stages of obesity."

Consult our internal medicine hospital in Goa if you want to prevent obesity caused diseases and lead a healthier life. 
 

How to Lose Weight and Live Healthier with Obesity?

• Avoid high-fructose corn syrup: Check food labels and choose unsweetened or less-processed options. Bake bread and bakery items at home whenever possible.

• Be aware of added sugars: Many processed foods contain hidden sugars under various names.

• Portion control:  Practice portion control even with healthy foods like fruits and whole grains.

• Macronutrient management:  Balance your diet with healthy fats, proteins, and complex carbohydrates. The approximate proportions are 15% fat (These are healthy fats from coconut milk, almond milk nuts.) 50% proteins, and 35% carbs. (These are carbs from natural sources.). And fibre rich diet like adding salads, fruits, vegetables etc. in diet. 

• Prioritize sleep and stress management: Manage stress through meditation and breathing exercises, and maintain a regular sleep schedule. Maintaining a strict sleep routine and sleep hygiene will help to improve the quality of sleep.

• Regular check-ups: Get regular check-ups to monitor health parameters like blood sugar, cholesterol, lipid profile, cardiac evaluation and others.

• Physical activity: Engage in regular physical activity, even just walking, cycling, or using stairs.

• Hydration: Stay hydrated throughout the day. Avoid sugary drinks and fruit juices, instead one can have lemonade, buttermilk, green tea etc.

• Consider intermittent fasting: Consult your doctor before trying intermittent fasting, which may offer benefits. Fasting has multiple benefits, including improving physical and mental well-being. It also enhances physical strength and memory, helps to manage stress and decreases the risk of cardiovascular diseases. 

• Consistency is key: Maintain a consistent approach to diet and exercise under your doctor's guidance. Monitor your progress by tracking weight and abdominal girth.

Losing weight and living a healthier life with obesity is a journey. You can achieve your goals and control the condition by making sustainable changes and seeking professional guidance when needed. For more information, you can also refer to Manipal Hospitals, Goa