Weight gain or obesity is a problem that is affecting more and more people. Obesity is the accumulation of excess fat in the body. In 2016, about 13% of the world’s adults were obese. Obesity control is very important. This is because obesity is the root cause of many other diseases. An obese person is at risk for many non-communicable diseases such as diabetes, high blood pressure, heart disease, stroke, esophageal disorders, and reproductive system diseases.
Currently, non-communicable diseases are responsible for 71% of deaths in the world. So it is your responsibility to prevent obesity or to reduce it to the proper level if you are already overweight. To do this, you need to follow a good diet, exercise, and maintain a good level of mental health. To do this, we first identify what obesity is
What is obesity?
Obesity is the abnormally high body fat deposition. This is an unhealthy condition. Body mass index (BMI) can be used to find out if you are obese. If your BMI is between 23 and 24.9, you are overweight. If your BMI is above 25 or 25, you are diagnosed with obesity.
P.S. : BMI can only be used as an indicator of obesity in adults. It is not correct for children.
What Causes Obesity?
The main cause of obesity is an imbalance in the number of calories our body gets and expends.
As two main causes of obesity;
- Increased consumption of high energy, high sugar, oily foods.
- Decreased activity, such as increased physical activity, changes in traffic patterns, and urbanization can be taken.
What are the factors that contributes to obesity?
- Psychological aspects
- Environmental influences
- Socioeconomic status
- Psychological conditions
Hunger and satiety which is controlled by hormones such as Orexins, Ghrelin, Leptin.
inherited characteristics such as metabolic rate, hormone production, body frame size, pattern of fat distribution. There is a theory called set-point theory which describes that body fat is generically predetermined.
Appetite which is the desire o eat appealing food in the environment. Other environment influences are, food advertising, Increased portion sizes, conditions that reduce a person’s physical activity.
Other factors that influences weight
- Social pressure
What are the 4 key factors of successful long-term weight management?
- Calorie reduction
- Regular physical activity
- Behavior modification
First, you need to identify that you need to change for your own health. It is better if you have a medical recommendation to lose weight. Most importantly, your commitment to lose weight should be more important than your desire to overeat.
To lose weight you should eat fewer calories than your body needs. To lose 500g per one week, you need to eat 500kcal less per day or you can spend 500kcal per day through physical activities, or you can combine both eating less and doing physical activities to achieve 500kcal less per day. Ideally, you can reduce the intake of foods and beverages that contain a high amount of added sugars, fats, and alcohol.
You can identify the environmental factors that stimulate eating behavior such as viewing food commercials and develop ways to change these behaviors. Same thing can be done for physical activity related behavior.
What a successful dieter will do to manage their weight?
- They eat low-calorie, low-fat, high carbohydrate diets which contain 25% of energy from fat.
- Maintain same diet regimen every day.
- Eat regular meals including breakfast
- weight themselves at least once a week
- Exercise at least 60 min per day to burn ~400kcal
- Eat a limited variety of foods.
Inconclusion obesity as well as its diseases are highly preventable. The basic thing to do for this is to maintain a good diet and engage in daily physical activity. Here are some tips that are discussed in this article to prevent obesity.
- Minimize high sugar and salty foods.
- Increasing the intake of vegetables, fruits, flakes and nuts, whole grains.
- Engage in 150 minutes of physical activity per week.
No matter what food you eat, keep in mind that the amount of energy you consume per day should be equal to the amount of energy you need per day. But if you are already obese or overweight, the amount of energy you get from food should be less than the amount of energy you need per day. We hope to bring you more details in future articles. Have a healthy day!