Weight Loss: Understanding Obesity and Sustainable Eating Habits to Combat Obesity
Dietitian Sarita Rai, M. sc, CDE
Obesity is a type of malnutrition that can result in various non-communicable diseases. Malnutrition encompasses more than just being underweight. It equally applies to people who are obese. According to the obesity statistics and fact published in Forbes Health in 2024, Centers for Disease Control and Prevention (CDC), a staggering four out of ten Americans struggle with obesity. While weight doesn't always directly dictate health, obesity is a significant risk factor for numerous chronic conditions. This includes type 2 diabetes, certain cancers, and heart disease. The obesity rate in the U.S. continued to climb during the COVID-19 pandemic, increasing by 3% between March 2020 and March 2021.
Obesity is a complex issue with many contributing factors, not just diet and exercise. It's a result of a complex interplay between biological, genetic, social, psychological, and environmental influences.
With weight-related issues becoming increasingly common, healthy weight management has never been more important. It's not just about looking good; a healthy weight is key to living a long and well life. But reaching a healthy weight can be a challenge. Let's explore why weight loss is essential and how it affects our bodies.
Comorbidities of Obesity
Excess weight significantly increases your risk of developing serious health problems like type 2 diabetes, heart disease, stroke, Arthritis at early age, and some cancers.
BMI Classification
- Class I (Underweight) < 18.5
- Class II (Healthy): 18.5 to 24.9
- Class III (Overweight): 25 to 29.9
- Class IV (Obese): 30+
Obstructive Sleep Apnea (OSA)
Obstructive sleep apnea (OSA) is when your airway completely blocks during sleep, even though you're trying to breathe. This disruption has wide-ranging negative effects throughout your body, especially your heart and metabolism.
It's believed chronic inflammation plays a key role in these problems. This inflammation can then lead to insulin resistance, unhealthy cholesterol levels (dyslipidemia), high blood pressure (hypertension), and coronary artery disease. OSA is also an independent risk factor for coronary artery disease, meaning it increases your chances of developing it even without other contributing factors.
Metabolic Syndrome
This condition involves a group of symptoms, including Truncal Obesity (excess fat around the waist), Dyslipidemia (abnormal cholesterol levels), hypertension, and high blood sugar levels after not eating.
Vitamin D Deficiency
Obese individuals often exhibit lower levels of vitamin D, a well-documented phenomenon. This is believed to occur because vitamin D, being fat-soluble, becomes sequestered in the excessive adipose tissue characteristic of obesity.
Non-alcoholic Fatty Liver Disease (NAFLD)
While the exact causes of NAFLD are still being researched, it often occurs alongside the metabolic issues linked to obesity.
Gastroesophageal reflux disease (GERD)
These include problems with how the esophagus muscles move food (non-specific motility disorders), a weakened lower esophageal sphincter (reduced lower esophageal tone), and conditions like hiatal hernias.
Additionally, the overall pressure inside the abdomen (increased intra-abdominal pressures) can also contribute.
Reproductive System
Obesity can affect the hormones involved in reproduction due to several factors. Fat tissue can convert some hormones to a different type (peripheral aromatization of estrogens), insulin resistance can increase male hormones in women, and there's a decrease in proteins that carry hormones. These changes disrupt the normal communication between the brain, pituitary gland, and ovaries (hypothalamus-pituitary-ovarian axis). This disruption can lead to problems with the female reproductive system, such as:
- Irregular menstrual cycles
- Difficulty ovulating and getting pregnant(infertility)
- Higher risk of miscarriage
- Thickening of the uterine lining(endometrial hyperplasia) which can increase cancer risk
Integumentary System
Obesity can affect your skin in several ways. Studies have shown that obese people often have drier skin, less collagen (the protein that keeps skin firm), oilier skin, sweatier skin, and poorer circulation and drainage.
This can lead to a higher risk of infections, trouble with wounds healing properly, and pressure sores.
Improved quality of life
Research consistently shows a clear link between obesity and a lower quality of life. The more severe the obesity, the greater the impact. Fortunately, weight loss has been proven to significantly improve quality of life for many people.
Longevity
Research consistently shows that keeping a healthy weight can add years to your life and significantly lower your chances of dying prematurely. Now, let's explore how weight loss actually works in the body.
How does weight loss work?
Calorie Deficit: A good way to lose weight healthily is to eat about 500 fewer calories each day. This should help you lose about 0.5 kg to 1 kg per week. Based on studies, Women should eat at least 1,200 to 1,500 calories a day (estimated calories, may vary), and men should eat at least 1,500 to 1,800 calories a day (estimated calories, may vary). Eating less than this can be detrimental.
Exercise: You often lose the most weight if you eat healthier and exercise regularly.
Studies suggests that everyone should choose to workout (walk, cycling, jog etc.) at least for 150 min/week.
Sound Sleep: Not getting enough sleep can make you gain weight. While you were awake, your body was preparing to gain weight. Recent studies show the daily amount of sleep requirements as per age.
- Newborns (up to 3 months old): 14-17 hours
- Infants (4-12 months old): 12-16 hours
- Young Children (1-5 years old): 10-14 hours
- School going children (6-12 years old): 9-12 hours
- Teenagers (13-18 years): 8-10 hours
- Adults (18 years and above): 7-9 hours
Potion Size: Portion size refers to the amount of food you decide to consume. Serving size is standardized amount, also mentioned on food labels.
Studies show that people tend to consume more food when given larger portions. Therefore, managing portion sizes is crucial for effective weight loss and maintenance.
Setting realistic goals: Establishing and monitoring your weight loss objectives are potent instruments in your pursuit of significant and enduring weight loss. Keeping track of your advancements can help maintain your motivation levels.
According to the National Heart, Lung, and Blood Institute (NHLBI), prioritizing "establishing appropriate goals" is the foremost step in achieving a healthy weight. Numerous research studies indicate that setting weight loss goals significantly enhances your chances of successful weight reduction.
Conclusion
In conclusion, weight loss is not just about shedding weight or inches, it is about claiming health, vitality, and confidence. By understanding the importance of weight loss and implementing a comprehensive approach that encompasses diet, exercise, and lifestyle modifications, individuals can embark on a transformative journey towards a healthier and happier life. Remember, the path to weight loss may have its challenges, but with dedication, perseverance, and a positive mindset, success is within reach.
