How do we climb the ladder to obesity and how to tackle it?

We have all heard or read about how obesity has become an epidemic. And much of the blame has been put upon eating large or up-sized servings of junk food, coupled with a sedentary lifestyle. But what is obesity?

Is it any different from being over-weight? How does this happen? And how can we tackle it, for good? These are some of the questions that come to one’s mind. And we are here to explain everything related to obesity.

Obesity or Being Overweight?

obesityWe all have this misconception that obesity and being overweight are interchangeable, but this is not true. Obesity is having an excess of body fat while being overweight can be due to an increased muscle mass, bone, body water, and even fat.

However, keep in mind that in both the cases, a person’s weight is greater than the given weight-for-height range.

How Do You Find Out If You Are Obese or Overweight?

A person is considered obese if he/ she has a BMI of more than 30, while a person having a BMI between 25-29 is considered overweight.

For those of you who don’t know, BMI is a measure of body fat based on an individual’s height and weight.

Obesity and How It Happens?

Obesity is not something that happens overnight. It takes the time to develop and there are a number of factors that contribute to it. It is all about wrecking the balance between your caloric intake and the calories you use.

Let us take a look at Dietpill2017 – the factors that cause obesity.

obesity and overweight

1. Genetics

Genetics play and important role when it comes to developing obesity. If an individual has one or both the parents obese then it is more likely for him/ her to develop obesity at any stage of life.

A genetic abnormality involving deficiency of Leptin hormone can also lead to obesity. Leptin is an important hormone for fat stores regulation in the body.

It signals the brain to eat less if the body fat stores are too high. So you can see how a deficiency of this hormone can lead to obesity. The current role of leptin replacement in the treatment of obesity is being explored.

A genetic abnormality involving deficiency of Leptin hormone can also lead to obesity. Leptin is an important hormone for fat stores regulation in the body.

It signals the brain to eat less, if the body fat stores are too high. So you can see how a deficiency of this hormone can lead to obesity. The current role of leptin replacement in the treatment of obesity is being explored.

So you can see how a deficiency of this hormone can lead to obesity. The current role of leptin replacement in the treatment of obesity is being explored.

See Also: 7 Common Mistakes that Sabotage Fitness Efforts

2. Your Diet

It goes without saying, ‘You are what you eat!’ In the current world, where everyone and everything is so haphazard and hurried, it is no surprise that you tend to reach for comfort food or fast food. These foods are loaded with fat and have contributed to the rising numbers of obese patients. The recent trends of upsizing everything, from burgers to desserts, has multiplied this condition.

Although carbohydrates have always been implicated in weight gain and obesity, their exact role is still being evaluated. Scientists believe that simple carbs, found in sugar, fructose, wine, beers, and desserts, are rapidly absorbed and cause an increased release of insulin. This insulin, in turn, causes fat storage and subsequent weight gain.

3. Physical Inactivity

With an increase in online jobs, our lives have become increasingly sedentary. Lack of physical activity has been found to correlate with weight gain and obesity in both the sexes. It is true that you burn calories at rest, but in order to maintain your weight or lose it, you need physical activity for at least 30 minutes a day.

4. Psychological Factors

Binge-eating is very common. Some people tend to over-eat on a regular basis to curb down any emotions or to deal with a difficult situation. It can be out of boredom, as well, for some people. It has been found that 30% of the people seeking help for obesity have an underlying psychological cause.

5. Diseases and Medications 

Certain diseases, such as hypothyroidism, insulin resistance, and polycystic ovarian syndrome, have been implicated in obesity.

Furthermore, a prolonged use of corticosteroids, oral contraceptives, antihistamines, and antidepressants have also been known to cause obesity.

How to Tackle Obesity

overweight
It is important to keep an open mind when tackling obesity. Even a small amount of weight, that you lose, matters. Keep realistic goals and be patient with yourself.

No gains weight overnight and as such, no one can lose weight overnight. When it comes to losing weight, we know that exercise and a healthy diet go hand-in-hand.

Together they can give better and long-lasting results than if they are utilized alone.

Must Read: 10 Surprising Reasons You’re Not Losing Weight

1. Diet

dieAn effective way to lose weight is to compartmentalize your weight loss. Set smaller goals for yourself. Cut out any processed foods from your diet.

Include complex carbohydrates such as whole wheat rice and pasta, whole wheat bread, quinoa, oats, and barley.

They keep you full for longer and prevent the insulin surge which is commonly seen with ingestion of simple sugars.

Add in more vegetables, fruits, and healthy fats. Lean proteins such as fish, skinless chicken, chickpeas, beans, eggs, and tofu are a good option.

As with everything, make sure you keep a food journal and stay within your calorie limit. Remember, in order to lose one pound, you need to cut back on 3500 calories!

2. Exercise

exerciseIt is imperative to get moving if you want to lose weight. Nothing burns fat faster than a cardio workout. You can choose from a variety of workouts to suit your needs. Recently, the focus has been on high-intensity interval workouts.

These are hardly for 20 minutes and are very effective. However, before starting any new exercise program, always consult your doctor.

Coupled with a good cardio workout, strength training can do wonders for you. It builds muscles and burns calories, long after you have finished your workout.

But, with strength training, there are chances that you may feel extra hungry. So keep some healthy snacks, such as a handful of unsalted nuts, in your hands.

Keep yourself hydrated with pure water throughout the exercise and stay away from juices, until and unless you are sure that they are pure.

3. Medications 

weight loss supplementsA number of medications are in use to treat obesity, but they have been reserved for severe cases.

And they can only be used as an adjunct to healthy eating and regular exercise.

Obesity is turning into an epidemic and it is something that we can control by changing our lifestyles.

So keep moving and eat healthy to beat obesity!


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