Obesity: Causes, risks, prevention tips

Dr Karmjeet Kaur spoke to The Tribune about the rising obesity rates and their health risks, stressing the importance of a balanced diet and regular physical activity. She emphasised the need for proactive steps to maintain a healthy weight and prevent related diseases.

What is obesity?

Obesity is a condition characterised by abnormal or excessive fat accumulation that poses a risk to one’s health. It typically results from consuming more calories than the body burns through exercise and daily activities.

What are the risks faced by an obese person?

Obesity is associated with an increased risk of type 2 diabetes, hypertension, cardiovascular diseases, fatty liver disease, joint disorders, gallstones, certain cancers, and psychosocial problems. Obesity is rapidly increasing among children and adolescents, so maintaining a healthy diet and an appropriate body mass index (BMI).

What is BMI?

BMI is the ratio of weight and height, which estimates total body mass and correlates highly with the percentage of fat. It is calculated by dividing the weight in kg by the square of the height in meters.

BMI = Weight (kg) / Height (m²)

According to the WHO, the BMI range for adults is 18.5 to 25 kg/m².The recommended BMI for Asians is between 18.5 and 23 kg/m². A BMI ranging between 23 and 27.5 kg/m² is defined as overweight. In India, 31% of urban adults and 10% of rural adults are overweight. A BMI above 27.5 kg/m² is considered obese, with over 12% of urban adults and 5% of rural adults falling into this category.

What are the causes of obesity?

Dependency on highly refined grains, processed foods, and high sugar intake deranges our metabolism, leading to obesity. Unhealthy dietary practices during infancy and childhood, such as overfeeding, can also result in obesity in adulthood. Women are at higher risk of becoming overweight and obese during pregnancy and after menopause. Genetic and psychological factors can also influence eating behaviours and lead to obesity. Studies have shown that inadequate and improper sleeping habits and excessive screen time are associated with weight gain in childhood, adolescence, and adulthood due to sedentary lifestyles, unhealthy food consumption during screen time, and decreased sleep hours. Moreover, the regular consumption of unhealthy, highly processed foods influenced by marketing contributes to unhealthy dietary practices, leading to overweight and obesity.

How to prevent obesity?

Weight reduction should be slow and steady, a loss of half a kilogram of body weight per week is considered safe and the diet should provide all necessary nutrients. Weight reducing diets should be nutrient rich and nutritionally balanced. To maintain appropriate weight, we must include fresh vegetables in every meal and consume whole grains, millets, pulses, and beans.

What is a balanced diet?

A balanced diet consists of:

Whole grains: Such as whole wheat roti, millets, and minimally processed rice, which are rich in fiber and nutrients, offering sustained energy.

Vegetables: Fresh, seasonal vegetables and salads that are low in calories but high in vitamins, minerals, and fiber.

Portion Control: Avoid overeating by managing portion sizes at meals.