Obesity is a complex disease involving an excessive amount of body fat. Obesity isn’t just a cosmetic concern. It is a medical problem that increases your risk of other diseases and health problems, such as heart disease, diabetes, high blood pressure and certain cancers. Obesity is defined as having a body mass index (BMI) of 30 or more. BMI is a calculation that takes a person’s weight and height into account. However, BMI does have some limitations.
Causes of obesity:
- Eating a poor diet of foods high in fats and calories can leads anyone into obesity.
- Having an inactive lifestyle.
- not sleeping enough, which can lead to hormonal changes that make you feel hungrier and crave certain high-calorie foods
- genetics, which can affect how your body processes food into energy and how fat is stored
- growing older, which can lead to less muscle mass and a slower metabolic rate, making it easier to gain weight
- Pregnancy (weight gained during pregnancy can be difficult to lose and may eventually lead to obesity).
The other health risk associated with obesity:
Type 2 diabetes: The risk of type 2 diabetes increases with the degree and duration of obesity. Type 2 diabetes is associated with central obesity; a person with central obesity has excess fat around his/her waist (apple-shaped figure).
High blood pressure: Hypertension is common among overweight adults. A Norwegian study showed that weight gain tended to increase blood pressure in women more significantly than in men.
High cholesterol: High cholesterol is also related with obesity.
Stroke (cerebrovascular accident or CVA): Obese people have higher change of stroke.
Heart attack. Studies found that the risk of developing coronary artery disease increased three to four times in women who had a BMI greater than 29. Congestive heart failure
Cancer: Obesity is a risk factor for cancer of the colon in men and women, cancer of the rectum and prostate in men, and cancer of the gallbladder and uterus in women. Obesity may also be associated with breast cancer, particularly in postmenopausal women. Fat tissue is important in the production of estrogen, and prolonged exposure to high levels of estrogen increases the risk of breast cancer.
Exercise: You need to get 150 to 300 minutes of moderate-intensity activity a week to prevent weight gain. Moderately intense physical activities include fast walking and swimming. Physical activity can help you maintain a healthy weight and lower your cholesterol and blood pressure levels. Make physical activity a part of each day. Take the stairs instead of the elevator, park a little farther away, walk to the store, or do jumping jacks during commercials
Healthy Diet: Focus on low-calorie, nutrient-dense foods, such as fruits, vegetables and whole grains. Avoid saturated fat and limit sweets and alcohol. Eat three regular meals a day with limited snacking. You can still enjoy small amounts of high-fat, high-calorie foods as an infrequent treat. Just be sure to choose foods that promote a healthy weight and good health most of the time.
Few green vegetable, fruits, nuts and seeds are extremely helpful to reduce the risk of Obesity because they will make you feel full and will decrease the appetite. Regular consumption of foods like Fig Fruit, Chia Seed, Gooseberries/Amalaki, Basil Seeds, Flaxseed, Ashwagandha, Cauliflower, Bitter gourd, Broccoli, Walnuts, Triphala, Fenugreek seed, Peanuts etc. helps you to prevent obesity. They actually help in weight loss and also decrease the appetite.
Avoid sugar and cola: Sugar and cold drinks should be avoided to control weight gain.
Monitor your weight regularly: People who weigh themselves at least once a week are more successful in keeping off excess pounds. Monitoring your weight can tell you whether your efforts are working and can help you detect small weight gains before they become big problems.