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Fitness

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Weight Gain And Obesity

Obesity is a medical disorder that occurs when a person carries excess weight or fat that might affect their health. Here, a tool is used by the doctors called body mass index (BMI) to measure weight if a person is at an appropriate weight for their age, height, and sex. A BMI between 25 and 29.9 determines that a person is having excess weight. There are some other factors such as waist-to-height (WtHR), amount and distribution of fat on the body, and waist-to-hip size (WHR), which play an important role in determining that how healthy a person’s weight is.

If a person is having obesity or excess weight, it may increase the risk of developing a number of health conditions that include arthritis, metabolic syndrome, and some other types of cancer. The term metabolic syndrome is the collection of issues that consists of type 2 diabetes, cardiovascular disease, high blood pressure, etc. Obesity usually based on your body mass index i.e. BMI. A BMI of 30 or more than is in the obese range. It is also caused by some genetic and environmental factors. And it is diagnosed by a healthcare provider.

Causes of Obesity 

1. Consuming calories rich food 

 

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a) If a person consumes more calories than they use as energy, then their body will store the extra calories in the form of fat. That can ultimately lead to obesity or excess weight.

b) There are some foods available that are rich in high fats and sugar may lead to weight gain.

c) Some foods that tend to increase the risk of obesity include; fried goods, French fries, fast food, processed meats, dairy products, ready-made breakfast cereals, cookies, baked goods, ketchup, sweetened juices, alcoholic drinks, sodas, bagels, bread, etc.

d) Some other foods contain a high amount of fructose corn syrup i.e. ketchup, savory items, and so on.

e) A person maintains a diet that consists of vegetables, whole grains, water, fruits, and so on, there is still a risk of gaining weight if they overeat or if some genetic factors.  

2. Not sleeping enough 

 

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a) In our normal life, people who do not get enough sleep may weigh more than people who do.

b) It is recommended by some doctors as well as some researchers that don’t have enough sleep i.e. sleep deprivation increases the risk of gaining weight both in children as well as adults.

c) Sleep deprivation may lead to hormonal changes which ultimately increases the appetite. As a result, it can also lead to obesity.

d) When a person doesn’t get enough sleep, the body produces a hormone called ghrelin which helps in stimulating the appetite. On the other hand, lack of sleep also lowers the production of leptin that suppresses the appetite.  

3. Avoiding high-fructose corn syrup 

There are a lot of foods that contain a high amount of fructose corn syrup in it. The fructose-rich foods are listed below;

a) Coffee creamer

b) Sweetened foods like canned foods, juices, yogurt, etc.

c) Breakfast cereal, energy & nutrition bars, cereal bars.

d) Ice cream and candy

e) Bread and some other ready-made goods

f) Condiments and sauces that includes ketchup, barbecue sauce, salad dressings

 

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To reduce the intake of corn syrup, you have to follow some tips given below;

a) You can make the salad dressings and bake products at your home rather than purchase from outside.

b) Make sure to check the labels before purchasing the product.

c) Go for less processed items or unsweetened products if possible.

There are also some foods that contain other sweeteners. Those foods may also have adverse effects.

4. Living a sedentary lifestyle 

 

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Almost all people are leading a much more sedentary lifestyle than their parents and grandparents lived. Some sedentary lifestyle habits include the followings;

a) Playing games on a computer or laptop rather than doing some physical exercise outside.

b) Going to many places by car instead of walking or cycling.

c) Working in an office instead of doing manual labor.

Physical activities affect how a person can work and the hormones have an impact on how your body processes food. It is shown from several studies that physical activities can help to keep the insulin levels stable and the unstable insulin levels may lead to weight gain.

5. Endocrine disruptors  

a) It is provided by the World Journal of Gastroenterology that a type of sugar of beverages may alter liquid energy metabolism and lead to fatty liver and metabolic syndrome.

b) The symptoms of metabolic syndrome include cardiovascular disease, high blood pressure, and diabetes.

c) It is found that there is a link between high consumption of fructose and obesity and metabolic syndrome. Here, authorities have raised concerns about the use of high-fructose corn syrup to sweeten drinks and other food products.

d) The more amount of fructose intake may be important in the metabolism risk in young people.

6. Medications and weight gain 

There are also some medicines available which can lead to weight gain. Among those, some of them are listed below;

 

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a) Intake of some antidepressants.

b) Hypoglycemic medications like tolbutamide

c) A typical antipsychotics, especially quetiapine, risperidone, olanzapine, etc.

d) Glucocorticoids used to treat rheumatoid arthritis

e) Anticonvulsants and mood stabilizers such as gabapentin

If anyone is starting a new medication that is concerned about their weight should ask their doctor whether the drug is likely to have any effect on weight.

Prevention of Obesity   

To reduce obesity, you have to maintain your diet which includes the following items;

1. Protein and weight 

Higher protein diets have the advantages of weight loss. A high-protein diet tends to be low in carbohydrates and high in fat. Lower carbohydrates, higher protein diets increase the blood lipid profiles and other metabolic processes also help in preventing diabetes, colon cancer, and heart disease.

2. Whole grains, vegetables, fruits, and weight 

 

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Whole wheat, brown rice, barley, whole grains, etc in their less processed forms are digested more slowly than the refined grains. It may affect the level of insulin and blood pressure. For reducing obesity, people have to eat green vegetables and fruits. It helps in weight control, fiber slows digestion, etc.

3. Nuts and weight 

 

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To keep a healthier lifestyle, you have to eat nuts, dry fruits, such as cashew, almond, dates, berries, aam papad, raisins, walnuts, apricots, etc.

Now you have to follow some steps which are recommended by the doctors are explained below;

4. A general physical exam 

This physical test includes measuring your height, checking vital signs like blood pressure, temperature, heart rate, etc. Also examine your abdomen, lungs, heart, etc.

5. Blood test 

The blood test may include liver function tests, fasting glucose, a cholesterol test, a thyroid test, etc. It depends on your health and risk factors.

6. Taking your health history 

The doctor may review your weight history, physical activities, eating patterns, appetite control, exercise habits, weight loss efforts, etc.

7. Calculating your BMI 

It is very important to check your body mass index (BMI). A BMI of 30 or more than that is considered obesity. BMI of more than 30 may increase your health risk. It should be checked at least once a year as it can determine your overall health risks.