Obesity is a condition that is associated with having an excess amount of body fat, defined by genetic, behavioral and environmental factors. An adult with a BMI of 30 or greater is considered to have obesity.
Obesity results from an imbalance between calorie intake and calorie expenditure, that cause excessive accumulation of fat in various parts like adipose tissue, liver, muscle, pancreatic islets, and other organs involved in metabolism which increases the risk of many diseases like diabetes, coronary artery disease, fatty liver, gall stones, sleep apnea, arthritis, and cancer and may shorten the lifespan.
There are many causes that directly or indirectly contribute to obesity:
- Quality and Quantity of Food: The cause of obesity mostly depends upon the quality and quantity of food we eat. A good quality food is balanced with all the major nutrients like Complex carbohydrate, protein, fat, vitamins and minerals. A poor quality diet means when there is imbalance in the nutrients like more of simple carbohydrates, more of saturated fats, and less protein and lack of vitamins, minerals and fiber for example highly processed snacks (samosa, chips), Refined grains, sugars, fried foods, foods high in saturated and trans and high glycemic index foods like potato. More of this food intake is lacking in fiber power bank. Excessive consumption of these foods tend to increase your fat mass, elevate blood glucose level very quickly, which causes your pancreas to produce more insulin to prevent your blood glucose from getting too high, which will lead to deposition of fat in the cells, which will subsequently leads to lower your metabolism.
- Sedentary lifestyle and lack of exercise: The person who sits more than 5 hours at workplace is considered to be sedentary life styled person. Few of the things like people who watch TV and sleep a lot, Desk job, and home makers. These people have a low BMR as they do not utilize the energy from food they ingest gets deposited as fat around the body organs. Increased amount of calorie intake and lack of physical activity leads to obesity.
- Health condition and Medications: The higher risk of weight gain and obesity is when a person is with a medical condition like hypothyroid, PCOS, Diabetes, Cushing syndrome because of some hormonal problems.
- Psychological factors: Food gives us pleasure. In most people eating food became an emotional factor. Many people eat excessively when they are in anger, sadness, alone, anxiety, stressed which causes unhealthy eating habits leading to obesity and weight gain. Among the psychological factors, binging and purging can cause ups and downs in blood sugar levels that may confuse the brain and lead to food craving.
- Genetics: A person is more likely to get obese if one or both parents are obese. Certain genes code the hormones involved in fat regulation. One genetic cause of Obesity is leptin deficiency. Leptin is a Hunger suppressor hormone that is released from the fat cells helps by signaling the brain to eat less when the fat stores are high but because of some reason, the leptin hormone does not work the way it has to. It does not signal the brain to eat less, which leads the person to overeat and causes obesity.
How to Get of Obesity through Nutrition:
Diet plays a major role in weight loss and obesity. Though obesity is serious problem, we can combat it through proper nutrition regime and lifestyle changes. Here are some important points to be focused on how Nutrition will help to get rid of the Obesity:
- Calorie Balance and Portion control: The first thing that come in mind when someone speak about obesity and weight loss is the calorie control or restriction to more calorie intake. When we speak about calorie intake, it should not be like we go for very low-calorie deficit like below the Metabolic rate, that can lead the body to starvation mode and may regain the weight once the person starts eating more calories, fatigue and other side effects. Hence it is very important to control the portion sizes by ingesting too many calories and also burning them by working out.
- Eating small frequent meals: Eating small frequent meals helps to control our hunger, makes you to stay fuller for long period of time, and helps to boost the metabolism.
- Low Fat and high protein: Low fat and high protein diet helps in healthy weight loss because eating more protein helps to suppress the hunger and appetite for long duration and increases the metabolic rate, helps to build muscle making the body look more toned. High protein foods like eggs, chicken, fish, Avocado, curd, lentils, legumes, soy etc.
- Eating more fruits, vegetables and nuts: Fruits, vegetables and nuts are low in calories, more of vitamins, minerals and fiber which helps to feel fuller and less hunger for long time.
- Replacing simple carbs with Complex carbohydrates: Complex carbohydrates like whole grains, Beans and legumes, Oats, Whole fruit, vegetables, nuts are good carbs because of their high fiber content and rich in vitamins and minerals and other nutrients. As per the best nutritionist in Mumbai, these carbs slowly release the glucose and does not impact the blood sugar levels.