America is facing a silent but deadly epidemic of obesity. Obesity is a multilayered medical condition caused by abnormal or excessive accumulation of fat. In adults, body mass index (BMI) and waist circumference are indicators for obesity. People who have a BMI above 30 are said to be obese. Obese individuals are at a higher risk for injury and diseases, such as cardiovascular diseases, diabetes, and musculoskeletal disorders. Risk factors, such as a family history of obesity, socioeconomic factors, sex, age, and ethnicity may predispose an individual to a greater risk of becoming obese. Women are at a higher risk of obesity than men. Both individual and community responsibility are needed to combat obesity. Unhealthy lifestyles, medical conditions, and side effects of certain medications can lead to obesity. Obesity is primarily due to the imbalance between energy consumption and energy usage by the body. Calories are a measure of energy. If the intake of calories is greater than the calories used by the body, the excess calories are stored as fat and glycogen. Energy imbalance causes the accumulation of fat in cells and tissues. Genetic and hormone disorders can also promote obesity. Prader Willi Syndrome is a hereditary disease marked by excessive hunger, leading to obesity in many affected individuals. Hyperthyroidism, an endocrine disorder, results in reduced rates of metabolism. This makes the affected individuals more prone to weight gain. Patients with the polycystic ovarian syndrome and Cushing’s syndrome also observe weight gain, putting them at a greater risk for obesity. Certain medications can cause abnormal weight gains, such as anti-depressants and anti-psychotics. The connection between medications and weight gain is not fully understood but is believed to cause mood alterations. Obesity can be prevented by less calorie intake. Avoid the consumption of highly processed foods and excessive dairy products. Regular exercise increases the rate of metabolism in the body and reduces body weight. A normal sleep cycle also helps to prevent obesity.
The simplest measure to prevent obesity is reducing the intake of calories. Improving the quality of the diet and regulating portion sizes are among the key dietary changes. It is important to note that starvation or drastic reduction of caloric intake causes more harm than good. It is essential to make small but significant changes to the diet that must be consistently followed as a lifestyle and not a fad diet. Dietary lifestyle changes include increasing the intake of nutritionally dense food while simultaneously avoiding problematic food items.
Highly processed foods with no nutritional value, such as soda, potato chips, and packaged confectionery are best avoided.
Excessive consumption of dairy products, such as cheese can promote unhealthy weight gain. Skim milk, cottage cheese, and low-fat yogurt are healthier dairy options.
Fruits and vegetables are low-calorie, nutrient-dense foods that not only prevent obesity but promote overall well-being. Introducing a serving of fruits and vegetables at each meal is recommended by the Dietary Guidelines of America (DGA).
A fat-free diet is inadvisable because the body cells and tissues need dietary lipids. Abstaining from foods with trans fats and saturated fats and replacing them with polyunsaturated fats (PUFA) has been shown to prevent obesity. Rich sources of polyunsaturated fats include fish and nuts.
Increasing the intake of high protein content food, such as fish, chicken, and legumes contribute to muscle mass increase and meal satisfaction.
Foods rich in dietary fibers, such as fruits, vegetables, and grains can also reduce weight gain.
Snacking throughout the day can contribute to weight gain. Instead, having set meal times reduces excessive food consumption.
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