Understanding Obesity: Causes, Risks and Prevention

We've all encountered people who stay in shape even if they eat like kings. We hear a lot of fast metabolism and genetics being thrown around as the cause for this seemingly wondrous gift that they have. In the same way, many have a hard time losing weight even if they follow strict diets and work out religiously.

Since so much of our lives is rooted in appearances, it's a bit hard to constantly tell people, “No, I don't need a trendy new skinny diet. I'm perfectly healthy; I just look fat.” We've all heard the term "obesity" thrown around, but what does it actually mean?

Obesity is not just about fitting into your favourite jeans. It's a complex chronic disease characterised by excessive body fat accumulation that can impair health. It's a global issue. But fear not! Kofuku's here to break it down, understand its causes, and explore how we can tackle it together.

When we're talking about obesity as a chronic disease and not just something on the infamous BMI scale, we can't not poke the bear.

BMI, or Body Mass Index, is the first number your doctor gives you when you go for a regular checkup. It's a bonus that it can be calculated by dividing your weight in kgs by your height in meters squared.

BMI = kg/m2

It's supposed to give us a rough idea of healthy weight ranges.

But here's the catch: BMI isn't perfect. It doesn't account for muscle mass, bone density, or body fat distribution. The atrociously buff dude at your local gym might have a high BMI but be perfectly healthy, while someone with a "normal" BMI could still have excess body fat.

According to the Centers for Disease Control, BMI is a useful screening tool for population studies, but it shouldn't be the sole determinant of an individual's health. It's a bit like using a hammer to fix a smartphone – it'll get the job done, but it's neither careful nor precise.

So, while BMI can be a starting point, it's crucial to consider other factors like waist circumference, body composition, and overall health.

There's enough of a difference to prove BMI is unreliable in some cases. Because you can "look" thin but still be metabolically obese, this is known as "normal weight obesity" or "skinny fat."

People with this condition have a normal BMI but carry excess visceral fat, which is the dangerous fat that surrounds your organs. Which is exactly what obesity is. It's not about looking obese outwardly but being metabolically obese that makes it a chronic condition.

So essentially, some people might "look" obese but be metabolically healthy. They might have a higher BMI but have healthy blood sugar, cholesterol, and blood pressure levels. Having a checkup from time to time can help with the early detection of the condition.

Even after all this, if you think obesity is all about eating too many doughnuts, then go back and read the blog again. We're not saying it's completely unrelated, but honing in on it as a sole cause can perpetuate harmful eating habits and strained relationships with food. It's a complex issue with multiple contributing factors, including:

1. Genetics

You might inherit a predisposition to weight gain. But genetics don't dictate your destiny; they just load the gun, so to speak. Lifestyle pulls the trigger.

Elaine Lee, an American playwright, in a conversation with her young son about drugs makes a really good analogy on how genetics affects one's predispositions. She told him that it was a game of Russian roulette, and while his peers may start with a gun that has a single bullet, he will have two, making his chance of falling into addiction more.

Same way a genetic predisposition is a major factor to consider when it comes to chronic conditions like obesity and diabetes.

2. Diet

Processed foods, sugary drinks, and excessive calorie intake are some of the main culprits. Modern diets that complement equally fast-paced lives are often high in energy but low in nutrients, which is a surefire way to weight gain.

3. Physical Inactivity

Sedentary lifestyles, thanks to our desk jobs and screen time, contribute to fewer calories burned.

4. Environmental Factors

If having too much is a problem, naturally, having too little shall also be a problem. Access to healthy food, safe places to exercise, and social support all play a role in determining whether a community has a higher risk of developing obesity.

5. Medical Conditions and Medications

Certain medical conditions and medications can contribute to weight gain. For example, most of the treatments for depression or anxiety involve meds that are prone to weight gain.

6. Sleep Deprivation

Lack of sleep disrupts hormones that regulate appetite, leading to increased hunger and cravings. It's a classic case of the domino effect. Your body keeps count; unlike you, it's really good at maths.

7. Stress

Chronic stress can lead to increased cortisol levels, which can promote fat storage.

8. Gut Microbiome

Recent research suggests that the composition of our gut bacteria can influence weight. A diverse and healthy gut microbiome is associated with better weight management. A study published in The Lancet highlighted the significant rise in global obesity rates, emphasising the complex interplay of these factors.

It's a bitter truth that chronic conditions almost always have comorbid conditions that develop after them. It is mostly because your body is trying hard to mitigate and ends up letting something else slip past its defence. Some of them are:

• Type 2 Diabetes: Excess body fat can lead to insulin resistance, a key factor in type 2 diabetes.

• Heart Disease: Obesity increases the risk of high blood pressure, high cholesterol, and atherosclerosis (deposition of fatty material on the inner wall of the arteries), all contributing to heart disease.

• Stroke: Obesity is a major risk factor for stroke.

• Certain Cancers: Obesity is linked to an increased risk of several cancers, including colon, breast, and endometrial cancer.

• Sleep Apnea: Excess weight can obstruct the airways, leading to sleep apnea.

• Osteoarthritis: Excess weight puts extra stress on joints, increasing the risk of osteoarthritis.

• Fatty Liver Disease: Excess fat can accumulate in the liver, leading to fatty liver disease.

• Mental Health Issues: Obesity can contribute to depression, anxiety, and low self-esteem in general.

Now for the good news: obesity is preventable and manageable! Yes, even if you are part of the demographic that's got two bullets in your gun. Here are some ways to help you come out of this without a chronic condition:

• Balanced Diet: Focus on whole, unprocessed foods like fruits, vegetables, lean proteins, and whole grains. Limit sugary drinks, processed foods, and excessive saturated and trans fats.

• Regular Exercise: Aim for at least 150 minutes of moderate-intensity aerobic exercise or 75 minutes of vigorous-intensity aerobic exercise per week, plus strength training exercises twice a week.

• Mindful Eating: Pay attention to your hunger and fullness cues. Avoid emotional eating and mindless snacking.

• Adequate Sleep: Aim for 7-9 hours of quality sleep per night.

• Stress Management: Practice stress-reducing techniques like meditation, yoga, or deep breathing exercises.

• Social Support: Surround yourself with supportive people who encourage your healthy habits.

• Professional Help: Don't hesitate to seek help from a healthcare professional, registered dietitian, or certified personal trainer. Any help in taking care of your body is worth it.

Many struggle with restricting what they eat because eating is really one of the simplest joys of being alive. So we suggest that instead of creating a rigid diet, people consider lifestyle changes.

Small changes over time are more effective than drastic overhauls that are hard to maintain. Start slow, and in no time, you'll be living both a fulfilling and healthier life without compromising on your happiness.

Obesity is a complex issue, but it's not insurmountable. By understanding its causes and risks and by adopting healthy lifestyle habits, we can all take steps towards a healthier future. In this harrowing journey, it's important that you be kind to yourself.

Even with all the open-minded individuals and increasing awareness, one or two will try to put you down, especially for something so mundane, looking different from them. So celebrate your progress and don't let those few have an ally in you. if you still feel like giving up, think of Kipling’s words:

If you can force your heart and nerve and sinew To serve your turn long after they are gone,

And so hold on when there is nothing in you Except the Will which says to them: “Hold on”

FAQs

Is BMI an effective indicator of obesity?

BMI or Body Mass Index is a widely prevalent screening tool for obesity - having said that it is not a perfect measure and doesn’t give you individual variations in body composition or health risks.

What is looking obese vs being obese?

BMI is not very reliable, because you may still “appear” thin but be metabolically obese. This is called “normal weight obesity” or “skinny fat”. People afflicted with this condition have a normal BMI, but a high amount of visceral fat which surrounds the organs. That’s exactly what obesity is - it isn’t about looking obese outwardly but being metabolically obese.

What is the number 1 contributing factor for obesity?

Genes - they are the biggest contributing factor for obesity. Basically, the kind of genes that you inherit or are born with, make a big difference in the way you will look. If any of your parents are fat, well, we’ve got bad news for you.

I don’t exercise. But I use fat burners. Will I lose weight?

If you do not exercise, you will never lose weight. Exercise is the primary way to shed all those stubborn kilos. Without exercise, you will not be able to get trim. Fat burners are not a very healthy direction to take.

What is the best way to prevent obesity?

The best way to prevent obesity is to consume a balanced diet - focus on whole, unprocessed foods such as fruits, lean proteins, vegetables and whole grains. Omit sugary drinks, excessive saturated and trans fats, and processed foods out of your diet.