Tips To Prevent Obesity (What It Is, Causes And Types)

Overweight and obesity are often considered to be the same thing, but there is a difference between the two. The body mass index (BMI) is used to draw the line between excess weight and obesity. It is an indicator of the relationship between weight and height, calculated by dividing a person’s weight in kilograms by the square of their height in meters (kg/m2), says María José Joachin, an internist and member of the Endocrinology Association of Guatemala.

Therefore, overweight refers to when the BMI is 25 to 29.9 kg/m2 and obesity corresponds to when the BMI is greater than or equal to 30 kg/m2.

Obesity was officially declared a disease by the American Association of Clinical Endocrinology (AACE) in 2012. “ It is important to recognize and treat it since it increases the likelihood of various diseases and conditions that are linked to increased mortality, such as type 2 diabetes mellitus, cardiovascular disease, metabolic syndrome, kidney disease, hyperlipidemia, hypertension, non-alcoholic fatty liver disease (NAFLD), certain types of cancer, obstructive sleep apnea, osteoarthritis, and depression,” adds the specialist.

Obesity can be classified into different types, for example, according to the distribution of adipose tissue, according to the etiology, and the most common one, which is according to the body mass index, which is detailed below:

• BMI of 30 to 35 is Type I Obesity
• BMI of 35 to 40 is Type II Obesity
• BMI equal to or greater than 40 is Obesity Type III

“Central obesity and total obesity have also been classified. It affects more when it is focused on the central area, because when the fat is focused there, we can say that there is much more organ fat, mainly in the liver and kidneys, which is a trigger for suffering from other diseases,” says Ana Lemus, a doctor specializing in nutrition and food.

Causes

There are several possible causes of obesity. The traditional view is that the main cause is a long-term energy imbalance between calories consumed and calories expended. However, recent research has identified more etiologies or defects that lead to obesity such as genetics, epigenetics, environment, and gut microbiota.

Many mechanisms influence the causes of obesity. Some of them are related to environmental factors, a lifestyle dominated by a sedentary lifestyle and the consumption of fast food outside the home; metabolic and hormonal factors, since several hormones participate in the control of food intake and energy expenditure, such as thyroid hormones, steroids, and insulin.

Psychological factors are also very important, as depression or anxiety can lead to being overweight. Obese patients often have feelings of guilt and shame about their body image. Furthermore, repeated failures in treating this condition lead to low self-esteem, depression, and anxiety.

How to prevent obesity

The best way to combat obesity is prevention. “Obesity can be effectively addressed and treated with appropriate treatments and procedures, approved and supervised by an expert,” says Eric Pasco, medical manager at Novo Nordisk CLAT, who says that many people have the false belief that they must live with this condition for life, but this is not the case.

Some tips to prevent obesity are:

A healthy and balanced diet

Reduce the intake of highly processed foods, high in sugar or calories, and carbonated beverages. It is recommended that a nutrition professional assist you in personalizing your diet plan. This is necessary because, during the process, the patient’s habits will be periodically modified, maintaining safe monitoring.

Increasing your intake of fruits, vegetables, whole grains, nuts, seeds, and healthy plant-based fats is also important. “It’s not about cutting out the foods you like the most, but rather professionals can adapt your plan to your lifestyle. The key is in the quantity of the foods you consume,” says Lemus.

Do physical activity

Physical activity adapted to each person’s abilities and practiced regularly contributes favorably to weight control, improves associated risk factors, and positively influences the feeling of well-being.

Ideally, it should be a gradual process that can begin with increasing activity in daily tasks, such as those performed at home, at work, or while traveling. Then incorporate moderate physical activity for at least 30 minutes a day, such as brisk walking.

Get adequate rest

Sleep is important for overall health. Not getting enough sleep can affect the release of hormones that help you build muscle mass, fight infections, and repair cells, so it is recommended to get at least 7 hours of sleep and avoid stressful situations or incorporate meditation into your lifestyle.

Receive psychological support

In some cases, obesity can be accompanied by depression, anxiety, and eating disorders, so psychological support is very important during the process. In addition, there may be a relationship between binge eating disorder, body dissatisfaction, food restriction, and depression; treating these conditions will achieve better results.