Understanding Obesity and Weight Loss: A Health Overview

Obesity is one of the most urgent global challenges of our time. As modern lifestyles grow increasingly sedentary and unhealthy eating habits become the norm, excess weight affects millions worldwide.

Beyond the visible impact on body image, obesity carries serious risks, ranging from diabetes and heart disease to reduced quality of life. To tackle it, we must understand what drives it, the dangers it poses, and possible solutions to manage it.

Obesity is caused by excessive calorie intake and not enough calorie loss. When the amount of energy consumed constantly exceeds the energy that is burned, there is a buildup of fat in the body. Key causes include:

• Unhealthy eating: Diets rich in refined sugars, fried foods, and high-calorie snacks increase fat storage.
• Sedentary lifestyle: Long working hours, lack of physical activity, and excessive screen time reduce energy expenditure.
• Genetics: Family history influences metabolism and fat distribution.
• Hormonal factors: Conditions like hypothyroidism and polycystic ovary syndrome (PCOS) can contribute.
• Emotional factors: Stress, anxiety, and depression may trigger overeating.

Most people are confused about why they become hungrier after exercising. Exercise not only increases metabolism and burns calories, but it also affects hormones that help regulate appetite.

• Ghrelin: Known as the “hunger hormone,” ghrelin rises after intense exercise, signalling the brain to seek food.
• Leptin: Exercise can temporarily lower leptin, the hormone that suppresses appetite.
• Energy demands: Muscles require replenishment after workouts, especially when glycogen (stored carbohydrates) is depleted.

Contemporary diets contribute a lot to the increase in cases of obesity. The classic diets that were focused on the use of whole grains, vegetables, and pulses are gradually being substituted by industrial food products and their high-fat counterparts.

Examples of unhealthy eating habits include:

• Frequent consumption of sugary beverages.
• Overeating late at night.
• High reliance on packaged snacks instead of fresh produce.
• Skipping breakfast leads to binge eating later.

Obesity is a risk factor for non-communicable diseases (NCDs), which are chronic conditions not spread from person to person:

• Type 2 diabetes: Excess body fat reduces insulin sensitivity.
• Cardiovascular disease: High cholesterol and blood pressure increase heart attack and stroke risks.
• Certain cancers: Obesity is linked to breast, colon, and endometrial cancers.
• Respiratory problems: Fat accumulation can lead to sleep apnoea and breathing difficulties.
• Joint disorders: Excess weight strains joints, leading to osteoarthritis.

Even while at rest, the body burns calories to fuel essential functions like breathing, blood circulation, and cell repair. This process is called the basal metabolic rate (BMR).

On average:

• An adult weighing 60 kg burns about 38-40 calories per hour of sleep.
• Over eight hours, this amounts to approximately 300-350 calories.

The weight, amount of muscle mass, and age also define the amount. Although sleeping leads to the burning of calories, it is not a substitute for exercise. Nevertheless, getting a good sleep is also associated with healthy weight management since lack of sleep elevates hunger hormones and cravings.

Diagnosing Obesity: BMI, Waist Circumference, and Other Measures

Healthcare professionals use multiple methods to diagnose obesity and associated risks.

• Body Mass Index (BMI): A BMI of 25-29.9 is overweight; 30 or above indicates obesity.
• Waist circumference: More than 90 cm in men and 80 cm in women signals abdominal obesity, which is more dangerous for heart health.
• Body fat percentage: Tools like bioelectrical impedance give detailed fat distribution insights.
• Blood tests: These help detect obesity-related complications such as diabetes or high cholesterol.

Treatment and Management of Obesity: Lifestyle and Medical Approaches

Obesity treatment should be holistic, meeting accessible measures, coupled with medical help where the case may need it.

Lifestyle approaches:

• Balanced diet: Focus on vegetables, fruits, lean protein, and whole grains.
• Regular exercise: At least 150 minutes of moderate-intensity activity weekly.
• Sleep management: Quality sleep regulates hunger hormones.
• Stress control: Yoga, meditation, or counselling to manage emotional eating.

Medical approaches:

• Prescription medications: For those unable to lose weight with lifestyle changes alone.
• Bariatric surgery: Recommended for severe obesity (BMI ≥ 40 or ≥ 35 with complications).
• Counselling: Behavioural therapy helps break unhealthy eating patterns.

Importance of Early Detection and Monitoring for Obesity-Related Conditions

Detecting obesity early is crucial for preventing long-term complications. Regular health screenings for blood sugar, cholesterol, and blood pressure can identify risks early. Doctors often recommend lifestyle changes before resorting to invasive treatments.

Tips for Healthy Eating and Sustainable Weight Loss

Weight Loss is not about drastic diets but about sustainable habits. Practical tips include:

• Eat smaller, frequent meals to maintain energy balance.
• Stay hydrated; sometimes thirst is mistaken for hunger.
• Choose fibre-rich foods like oats, vegetables, and legumes.
• Limit sugary drinks and fried foods.
• Keep track of calorie intake without being obsessive.
• Focus on a gradual weight loss of 0.5 to one kg per week.

Q. What is obesity, and how does it affect weight loss?

A. Obesity is excess fat accumulation caused by an imbalance between calorie intake and expenditure. It slows metabolism, complicates weight loss, and increases the risks of chronic health conditions.

Q. Why do we feel hungry after physical activity?

A. Exercise increases calorie expenditure and alters hormones. Ghrelin levels rise, stimulating hunger, while lowered leptin reduces satiety, making us feel hungrier post-workout, especially after high-intensity or strength training.

Q. What are the main risk factors for non-communicable diseases linked to obesity?

A. Obesity raises risks of diabetes, heart disease, hypertension, cancers, and osteoarthritis. Key factors include sedentary lifestyle, poor diet, stress, genetics, and unhealthy eating habits.

Q. How many calories do we burn while sleeping?

A. An average adult burns about 38–40 calories per hour of sleep, totalling 300–350 calories overnight, depending on weight, age, and metabolic rate.

Q. How does unhealthy eating contribute to obesity?

A. Unhealthy eating high sugar, fried, and processed foods adds empty calories, disrupts metabolism, promotes insulin spikes, increases fat storage, and contributes significantly to obesity and related conditions.

Q. What are the common causes of obesity?

A. Obesity stems from excess calorie intake, inactivity, genetics, hormonal imbalances, emotional eating, and environmental influences like easy access to fast food and sedentary work routines.