In recent years, obesity has emerged as one of the most significant health crises globally, with its prevalence increasing day by day. Over the last two decades, there has been a staggering increase of nearly 50% in obesity rates worldwide. This blog post aims to shed light on various aspects of obesity, including its causes, symptoms, and the health risks it poses. Here, you will find answers to all the questions you might have about obesity, providing a comprehensive understanding of this complex health condition.
What is Obesity?

Obesity, in simple terms, is the condition where the amount of body fat exceeds healthy limits, affecting metabolic functions, organ performance, and mobility over time. Ideal body weight varies based on factors such as gender, age, lifestyle, and height. For instance, the ideal body fat content for a man who is 170 cm tall will differ from that of a man who is 190 cm tall. Therefore, obesity cannot be diagnosed solely based on weight. However, through certain parameters and simple calculations, we can get an idea if we are at risk of obesity. Of course, a doctor or dietitian should ultimately diagnose obesity, but these calculations can help us identify potential issues ourselves. The most common and preferred method for self-assessment is calculating our Body Mass Index (BMI).
What is BMI and How is it Calculated?

The Body Mass Index (BMI) serves as a straightforward tool to evaluate if an individual maintains a healthy body weight relative to their height. By dividing a person’s weight in kilograms by the square of their height in meters, one calculates it. Based on BMI values, the World Health Organization (WHO) classifies obesity into three levels: Class 1 occurs with a BMI ranging from 30 to 34.9, Class 2 with a BMI from 35 to 39.9, and Class 3 (severe obesity) emerges with a BMI of 40 or higher.
What is the Cause of Obesity?
Processed foods and manufactured products – the number one cause!

Obesity can stem from numerous factors, many of which are interconnected. One of the closest allies to this illness is the consumption of processed and fast foods. Especially since the 21st century, the demand for these foods has skyrocketed and continues to do so. Since these are commercial products, the priority for producers is not health but to minimize costs and extend shelf life, leading to a high content of unhealthy additives like high fructose corn syrup and monosodium glutamate (MSG), which invite obesity.
Daily caloric intake

Limiting our intake of processed foods and monitoring our daily calorie intake are essential steps towards a healthier lifestyle. On average, an adult woman requires about 1800-2200 calories daily, while an adult man needs around 2300-2800 calories, excluding those engaged in professional athletics or physically demanding jobs. Additionally, staying up late often leads to raiding the refrigerator, disrupting our meal schedule and potentially our calorie intake. Hence, listening to our biological clock and maintaining a regular meal schedule can help regulate our daily calorie consumption, playing a crucial role in managing weight and promoting overall health.
Adopting an active lifestyle is obesity’s greatest enemy!

The close relationship between obesity and a sedentary lifestyle significantly impacts public health, with physical inactivity directly contributing to the prevalence of obesity. Regular physical activity plays a crucial role in burning calories and regulating body weight, while a sedentary lifestyle leads to the accumulation of excess body fat. The lack of movement not only slows down the metabolism, making it harder for the body to burn off calories, but also increases the risk of developing chronic diseases associated with obesity, such as type 2 diabetes, heart disease, and certain forms of cancer. Therefore, incorporating regular exercise into daily routines emerges as a key strategy in combating obesity and promoting overall health and well-being.
Regular and sufficient sleep is the greatest barrier against obesity!

A regulated sleep cycle plays a crucial role in preventing obesity, requiring children and infants to achieve an average of 8-10 hours of sleep daily—a practice parents must enforce from the onset of childhood. Disruptions in sleep patterns established during these formative years may develop into entrenched lifestyle habits, complicating the rectification of sleep disorders in later adulthood. Additionally, it is imperative for adults to obtain an average of 7-8 hours of nocturnal sleep to uphold health standards. Sleep deprivation, especially when extending beyond midnight, significantly reduces melatonin levels in the body, leading to a series of hormonal and psychological disturbances that can trigger obesity.This evidence underscores the significance of sleep regulation in weight management and the broader context of obesity prevention.
Genetic predisposition and psychological issues invite obesity!

Genetic predisposition and psychological factors can also play a role. If we are genetically prone to obesity, we need to pay more attention to our diet, exercise more, and monitor our calorie intake closely. Psychological issues can affect our sleep patterns, lifestyle, and eating habits, potentially leading to obesity in the medium to long term. Professional help from a psychologist or psychiatrist can be invaluable in these cases.
Medications! Must be taken with a doctor’s advice and under supervision

Medication can alter our hormone and metabolic rates, with corticosteroid drugs and some psychiatric medications often leading to weight gain. In such instances, consulting with a doctor is essential. Socioeconomic status can influence our eating habits, and the social pressure to conform to certain standards can lead us to make unhealthy choices. In the workplace or among peers, choosing healthier options or resisting fast food can sometimes be seen as undesirable, but prioritizing our health is crucial.
This information highlights the multifaceted nature of obesity and underscores the importance of a comprehensive approach to prevention and management, including diet, exercise, and psychological well-being.
Symptoms of Obesity
The most visible symptom of obesity often reveals itself when we stand in front of a mirror or when we find our pants’ button refusing to close. Unfortunately, there is no single metabolic symptom exclusively indicating obesity. However, you can identify certain signs that warn against this problem. Feeling the need to eat frequently, a rapidly disappearing sense of satiety, unusually smelly flatulence, and an excessive increase in heart rate during physical activities loudly signal that our body is steadily marching towards obesity—heed the warning!
Besides these, snoring while sleeping, unexplained pains and stabbing sensations in the chest area, digestive problems, and sweating more than usual also serve as ample reasons to suspect obesity. These symptoms highlight the body’s struggle with excess weight and the associated health risks, urging immediate attention and action towards a healthier lifestyle.
How to Avoid Obesity
Adopting an active lifestyle and nourishing oneself with natural, healthy foods stand as the primary adversaries of this illness. Additionally, being cautious about medication use and avoiding drugs for minor issues, paying attention to our sleep patterns to ensure we meet our daily sleep needs, and eliminating processed foods from our lives as much as possible will serve as the most effective measures against obesity. These strategies not only help in preventing obesity but also promote overall health and well-being, making them crucial components of a healthy lifestyle.
How Can We Solve Obesity?
Eliminating fast food products such as hamburgers, pizzas, sodas, other carbonated drinks, fruit juices, wafers, cakes, and chocolate from our lives as much as possible is a necessary first step in tackling the obesity issue. This initiative marks the beginning of a comprehensive approach to resolving obesity. Engaging in physical activity under the guidance of a professional trainer is also essential. Receiving support from an expert is crucial because individuals with higher body weights cannot safely perform all types of sports. High-intensity workouts may push an already strained heart into a crisis!
However, in cases of morbid obesity or higher, consulting a doctor and a dietitian is imperative. If your BMI is particularly over 45, obesity might not be your only concern. Serious health issues such as cardiovascular problems, diabetes, certain circulation disorders, fatty liver disease, and reduced liver function may have also developed, necessitating professional intervention for a comprehensive treatment plan.
You should also read my other blog posts related to human health!
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