People are actively discussing obesity and weight management in magazines, newspapers, the media, and their own homes.
Tonnes of information are available in the world of the internet, and it’s been difficult to understand which diet or exercise is better for me.
If you are confused, then this blog article will direct you to find the most suitable path for your needs.
As per research studies, a person’s body fat should be based on their weight and height, which is termed their body mass index (BMI).
Medical professionals categorize BMI into four categories, which include underweight, normal weight, overweight, and obese.
Here are the general BMI categories:
- Underweight: BMI below 18.5
- Normal weight: BMI between 18.5 and 24.9
- Overweight: BMI between 25 and 29.9
- Obese: BMI 30 or higher
How to calculate BMI?
To calculate BMI, the formula is weight in kilograms divided by height in meters squared.
BMI = weight (kg) / [height (m)] 2
For instance, if someone’s weight is 80 kilograms and their height is 1.80 meters.
BMI= 80/ (1.80)2 = 24.7
This person’s BMI falls within the normal weight range, which is 24.7.
Obesity has a huge impact on the overall body. It affects other organs of the body such as the liver, kidneys, heart, respiratory system, and lungs. It also affects mental health.
Causes of obesity:
Let’s find the causes of obesity. It is influenced by a variety of factors. Understanding these factors is essential for prevention and proper treatment of obesity.
Some of the most common causes of obesity include:
1.Genetics:
Genes are responsible for metabolism, fat storage, hormone regulation, and appetite regulation.
Fat cells produce the hormone leptin, which plays a role in regulating appetite and metabolism, and is coded for by the ob gene.
Leptin helps to signal to the brain when the body has enough fat stores, and it can suppress appetite and increase energy expenditure.
However, a mutation in the ob gene can lead to a deficiency in leptin production, which results in a condition called congenital leptin deficiency.
This rare condition causes severe obesity, as the body does not receive the signal to stop eating.
Another hormone, gerline, is primarily produced by the stomach, although it is also secreted by other parts of the gastrointestinal tract.
It’s responsible for regulating appetite and food intake through signalling to the brain when the body is in a state of hunger.
Ghrelin levels are highest just before a meal and decrease after eating. That’s why ghrelin is sometimes known as the “hunger hormone.”
2. Diet and nutrients:
Fat, protein, and carbohydrates are the three macronutrients that are essential for overall health.
Carbohydrates deliver energy for physical activity and mental function, protein builds and repairs tissues, and fat aids in the absorption of specific vitamins and minerals.
Among the three macronutrients, fat is the most calorie-dense macronutrient, providing 9 calories per gram compared to 4 calories per gram for both protein and carbohydrates.
Fat is categorised into unsaturated fat and saturated fat. Unsaturated fat, also known as healthy fat, is found in foods like nuts, seeds, and fatty fish.
However, saturated fat, found in processed foods and animal products, raises the risk of heart disease and other health problems.
Certainly, protein foods, including fatty fish, red meat, eggs, including the yolk, and nut butter, are high in fat. Some other proteins, including nuts, beans, and legumes, egg white, tofu, and white fish, contain low-calorie fat.
When it comes to weight loss, a person needs to either raise their carbohydrate or protein intake or reduce their fat intake in order to meet their energy needs.
Macronutrient ratios vary based on factors such as age, sex, activity level, and overall health status.
3. Sedentary lifestyle:
The human body is designed for movement, and sitting in one place for long periods that can lead to obesity.
When we sit for a longer period of time, our body burns fewer calories, and our metabolism slows down.
Sedentary behavior also contributes to feelings of laziness and mood swings.
4. Medical conditions:
Several medical conditions, such as hypothyroidism, Cushing’s syndrome, and polycystic ovary syndrome, cause obesity.
a) Hypothyroidism:
The thyroid gland is responsible for producing thyroid hormones that regulate the body’s metabolism, growth, and development.
In hypothyroidism due to lack of secretion of thyroid hormone causes obesity due to metabolic changes.
b) Polycystic ovary syndrome:
In the case of polycystic ovary syndrome, insulin resistance contributes to weight gain. When the body becomes resistant to insulin, it has to produce more insulin to maintain normal blood sugar levels.
As a result, high levels of insulin lead to the accumulation of fat in the body.
c) Cushing syndrome:
High cortisol secretion is termed Cushing syndrome.
A high level of cortisol raises stress in the body, which results in increased appetite and cravings for high-calorie foods, which causes obesity.
5. Sleep:
People who stay up late may be more likely to engage in late-night snacking, which lead to consuming excess calories that are not burned off during sleep.
Certainly, lack of sleep disturbs production of hormones that regulate appetite and metabolism which in turn causes obesity.
Symptoms of obesity:
Obesity has a wide range of symptoms that impact both physical and mental health.
People with obesity may experience the following symptoms.
1.Joint pain:
Excessive fat tissue produces chemicals called cytokines that promote inflammation and bone loss, which in turn lead to weakened bones and joint pain.
If joint pain and obesity are not treated early, they can progress to chronic bone diseases such as osteoporosis.
2.Lethargy:
Obesity is the major reason for lethargy due to fatigue and a lack of physical activity. Vice versa, lethargy is also a contributing factor to the development of obesity.
3. Depression:
Society views obese people negatively; they have to face challenges related to body shaming. This leads to low self-esteem and depression.
Additionally, research proved that metabolic changes associated with obesity contribute to depression.
4. Binge eating disorder:
Not all but a few obese people do not have control over their eating habits. They have cravings for food.
5.Shortness of breath:
The extra weight puts an increased workload on the heart and lungs, leading to increased oxygen demand and making it harder to breathe.
Obese people face these challenges while performing any physical activity.
Treatment of obesity:
The most effective way to manage obesity is through a combination of a healthy diet, regular physical activity, and lifestyle changes.
A balanced and healthy diet should include a variety of whole foods, such as fruits, vegetables, whole grains, lean proteins, and healthy fats.
Portion control and mindful eating can also be helpful in managing weight.
1.Physical exercise:
When starting a physical exercise programme, it’s important to set realistic and achievable goals.
Before starting a new workout program, it is always advisable to consult with a healthcare practitioner.
The first step is to calculate your BMI to set a goal. BMI stands for Body Mass Index, which is a measure of body fat based on your height and weight.
With the help of a healthcare professional, pick which exercise is ideal for you after determining your BMI. They will help you plan workouts that are suitable for your fitness level and goals.
Here are some physical activities that fitness trainers advise:
a) Aerobic exercise:
Aerobic exercise is performed at different intensity levels ranging from low to high.
In order to prevent injury, always remember to warm up before exercising and stretch afterward.
Running, jogging, walking, cycling, swimming, dancing, kickboxing, jump roping, and zumba dance exercise are all examples of aerobic exercise.
This exercise increases your heart rate and improves your cardiovascular fitness.
Using an aerobic step platform can be a great way to do cardio at home without the need for expensive equipment or a gym membership.
You can use an aerobic step platform for a variety of workouts, including step-ups, lunges, and jump squats.
The RBX Aerobic Step Platform is a popular choice and has received positive reviews from many users on Amazon.
b) Flexibility exercises:
Flexibility exercises are performed to reduce muscle tension and promote relaxation.
This includes static stretching, dynamic stretching, yoga, pilates, tai chi, and foam rolling.
c) Core exercises:
The purpose of core exercises is to strengthen the muscles in the abdomen, back, and pelvis, which together make up the core.
Exercises that target the muscles of the core, such as planks, crunches, and russian twists, improve posture, balance, and overall strength.
d) Balance exercises:
Balance exercises improve balance and stability, such as standing on one leg or using a stability ball or balance board.
e) Strength training exercises:
Weightlifting, bodyweight exercises like push-ups and squats, resistance band exercises, and other activities help to build muscle strength and endurance.
f) Low-impact exercises:
Activities like walking, swimming, and cycling that are gentler on the joints and can be a good option for people with joint pain or other physical limitations.
2. Diet and nutrients:
Together with physical exercise, diet, and nutrition, these are necessary for weight loss.
A balanced diet is a combination of fat, carbohydrates, and protein that is essential for overall health.
Fat contains more than twice as many calories per gram as carbohydrates and proteins. Therefore, reducing dietary fat can have a greater impact on overall calorie content than reducing carbohydrates or protein.
Consume foods high in unsaturated fats rather than saturated fats. Saturated fats are responsible for weight gain.
Carbohydrates are the primary source of energy for the body and are essential for brain function and physical activity.
Protein is the primary macronutrient required for the production of enzymes and hormones, the maintenance of the immune system, and the building of muscles.
For skin, bone, and heart health, it is also essential to consume nutrient-dense foods containing vitamins, minerals, and antioxidants.
3.Medications:
Diet and physical exercise are always a first line treatment for obesity, even though there are a number of therapies available for its treatment on the market.
While it is essential to take prescribed medications as directed by a physician.
Some medications have side effects; therefore, consult your doctor. These medications work by reducing appetite or blocking the absorption of fat in the digestive system.
Following are the list of medications that helps in obesity:
4.Surgery:
The American Society for Metabolic and Bariatric Surgery (ASMBS) reported that roughly 193,000 bariatric surgeries were conducted in the United States in 2014.
This number has been steadily increasing over the years. Surgery is the primary option for treating obesity in those whose BMI is higher than average.
There are four types of medical surgeries available.
a) Gastric bypass surgery:
In this type of surgery, a surgeon creates a small stomach pouch in the upper area of the stomach.
Next, he cuts the small intestine and reroutes it to the small stomach pouch. As a result, the food now travels straight from the small stomach pouch to the small intestine.
Lastly, surgeons reconnect the remaining portion of the small intestine to the newly created small stomach pouch.
This helps improve digestion by allowing the digestive juices from the bypassed stomach and small intestine to mix with the food in the new stomach pouch.
b) Sleeve gastrectomy:
Sleeve gastrectomy, also known as gastric sleeve surgery.
In a sleeve gastrectomy, the surgeon removes 80 to 85% of the stomach to create a smaller, banana-shaped stomach pouch with the help of a laparoscope.
A laparoscope is a tiny camera that provides a view of the inside of the abdomen.
The surgeon then uses surgical instruments to remove the stomach portion and shape it into the sleeve-shaped pouch.
Within the first year after surgery, patients generally lose up to 60–70% of their excess weight.
c) Adjustable gastric banding:
During adjustable gastric banding (AGB), surgeons place an inflatable silicone band around the upper portion of the stomach to create a small pouch.
Surgeons can adjust the tightness or looseness of the gastric band by injecting a saline solution into a small port implanted under the skin.
Moreover, the band prompts a feeling of fullness more rapidly, which encourages patients to eat fewer calories and lose weight by reducing portion size.
d) Biliopancreatic diversion with duodenal switch:
This type of surgery involves two main parts: a small intestine alteration and a sleeve gastrectomy.
In the first part of the surgery, a large portion of the stomach is removed to create a smaller, sleeve-shaped stomach.
In the second part of the surgery, the small intestine is rerouted to bypass a portion of the small intestine, which limits the absorption of calories.
Moreover, this rerouting permits the pancreatic and liver bile to mix with food deeper down the small intestine, which can help in lowering the amounts of fat.
Conclusion:
While various factors contribute to obesity, including genetics, diet and nutrition, sedentary lifestyles, medical conditions, and patterns of sleep.
Obesity and weight management are possible with the right approach and commitment.
The most effective way to manage obesity is through a combination of a healthy diet, regular physical activity, and lifestyle changes.
Medications and surgery are always the secondary options available for obesity and weight management.
Ultimately, preventing and managing obesity is essential for improving overall health and reducing the risk of various chronic diseases.