Why is obesity a growing concern in Pakistan? According to the World Health Organization (WHO), 23% of Pakistan’s population is clinically obese – that’s nearly 1 in 4 individuals.
In Pakistan, both generalized and abdominal obesity are on the rise, increasing the risks for serious health conditions like diabetes, heart disease, and high blood pressure. While unhealthy lifestyles, poor diets, and low physical activity contribute to the problem, it is important to ask: What steps should be taken to prevent and manage obesity?
Let’s discuss!
Symptoms and Causes of Obesity
Symptoms of Obesity
Obesity is a growing health concern with serious consequences. While some argue obesity is not a disease, it leads to several physical and metabolic changes that increase health risks. These risks may include heart disease, diabetes, metabolic disorders, joint pain, and certain cancers.
Healthcare professionals determine obesity using Body Mass Index (BMI) and waist circumference rather than looking for specific symptoms.
1. Body Mass Index (BMI): A measurement standard in which weight-to-height ratio is calculated to assess body fat levels.
2. Waist Circumference: A larger waist indicates excess abdominal fat. According to the CDC, waist size over 35 inches in females and 40 inches in males is a key indicator of health risks.
How is Obesity Diagnosed?
Healthcare providers diagnose obesity through body measurements, medical history, and lifestyle assessments.
BMI Calculation: A Key Assessment Tool
One primary tool for assessing obesity is the Body Mass Index (BMI) calculation.
How to Calculate BMI:
BMI = Weight (Kg) / Height (m2)
Example Calculation: For a person weighing 82 kg and measuring 1.75 m tall, the BMI would be:
BMI = Weight (Kg) / Height (m2) = 82/(1.75)2 = 26.80
BMI Classification For Adults
| BMI Range | Category |
|---|---|
| <18.5 | Underweight |
| 18.5 - 24.9 | Normal Weight |
| 25 - 29.9 | Overweight |
| 30 - 34.9 | Class 1 (Moderate Obesity) |
| 35 - 39.9 | Class 2 (Severe Obesity) |
| ≥ 40 | Class 3 (Extreme Obesity) |
These classifications help determine the likelihood of obesity-related conditions, such as diabetes, cardiovascular disease, and joint problems.
Childhood Obesity
Children who accumulate excess body fat early in life may face serious health issues, including metabolic disorders, cardiovascular diseases, and impaired growth. Major factors contributing to childhood obesity include stress, hormonal imbalance, food access, genetic factors, physical inactivity, and social influences.
BMI Scale Table for Children (Ages 2-19)
After calculating BMI using the above formula, the value is plotted on a BMI-for-age percentile chart to determine classification. The percentile classification for children is as follows:
| BMI Percentile | Classification |
|---|---|
| <5% | Underweight |
| 5% - 84.9% | Normal Weight |
| 85% - 94.9% | Overweight |
| ≥95% | Obese |
A BMI at or above the 95th percentile means the child is obese and may be at a higher risk of developing diseases.
Causes of Obesity
1. Lifestyle Factors
Several lifestyle factors can cause obesity, such as:
Sedentary Lifestyle: A sedentary lifestyle refers to a way of living with minimal physical activity, such as sitting at desks, using smartphones, or watching TV for long hours. This lack of movement leads to less calorie consumption, a slower metabolism, and increased fat storage. Over time, this imbalance contributes to weight gain and a higher risk of obesity-related issues such as heart disease and diabetes.
Lack of Physical Activity: Many people avoid exercise due to busy schedules, lack of motivation, or reliance on modern conveniences like elevators and cars. This lack of physical activity further worsens obesity by reducing calorie expenditure and slowing metabolism. With less or no movement, excess calories are stored in the body as fats, leading to weight gain. Inactivity also contributes to muscle loss, poor sleep, and stress, all of which make obesity harder to manage.
Poor Diet: Another major cause of obesity is a poor diet, especially one high in calories, such as fast food, sugary beverages, and processed snacks. These calorie-dense foods lack essential nutrients and cause blood sugar spikes, leading to fat accumulation. Consuming unhealthy food on a regular basis may result in insulin resistance, digestive issues, and long-term weight gain.
Certain Medication: Some medicines may also lead to weight gain, such as antidepressants, steroids, antipsychotics, and diabetes medications.
2. Genetic and Biological Factors
Genetic and biological factors play a significant role in obesity, influencing how the body stores fat, processes energy and regulates hunger.
Genetics: Family history and genetics strongly influence the risk of obesity. If you have a family history of being overweight, there is a higher chance of developing obesity due to shared genetic factors. How? There are certain genes that affect how your body processes food, burns calories, and regulates fat storage. Family genes are not a single factor; poor diet and inactivity may also aggravate the situation.
Hormonal Imbalances: Metabolic and hormonal imbalances may also contribute to weight gain. Your metabolism determines how effectively your body converts food into energy; slower digestion can lead to excess calorie storage as fat. Hormonal problems, such as insulin resistance, thyroid disorders, or leptin resistance, can further complicate weight regulation.
These biological factors make it challenging for some individuals to lose weight, even with proper diet and exercise.
3. Psychological and Behavioral Factors
Sometimes, psychological and behavioral problems may influence eating habits, stress levels, and sleep patterns.
Emotional Eating and Stress: In some people, stress, anxiety, sadness, or even boredom can stimulate cravings for high-calorie, sugary, or fatty foods. Consequently, they consume food as a way to cope with emotions rather than hunger. Why? This is because stress levels may increase cortisol, a hormone that stimulates appetite and encourages fat storage, especially around the abdomen. Over time, frequent emotional eating results in weight gain, making it harder to maintain a healthy lifestyle.
Sleep Deprivation: Lack of sleep can disturb your body's systems and disrupt hunger hormones – ghrelin and leptin. With sleep deprivation, ghrelin (which stimulates hunger) increases, while leptin (which signals fullness) decreases. This hormonal imbalance increases the appetite for unhealthy sugars and carbohydrates. Sleep deprivation also decreases the metabolic process, making less energy available for physical activity.
Complications of Obesity
Carrying extra weight makes you more susceptible to serious health conditions, affecting your quality of life. Therefore, understanding the problems associated with obesity may help you prevent these conditions.
1. Metabolic Changes and Obesity
Your body changes food into energy through metabolic processes. If you consume excess calories and do not use them due to a slow metabolism, they are stored in your body as fat cells. These fat cells become larger, disturb your hormonal system, and release inflammatory substances, stimulating many health problems.
2. Obesity-Related Diseases
Obesity increases the risks of other health problems, including cardiovascular disease, gallstones, kidney diseases, type 2 diabetes, fatty liver disease, and more. Several studies suggest that fat can narrow arteries and increase the risks of heart attacks, stroke, congestive heart failure, and coronary artery disease.
Also, obesity is a major contributor to non-alcoholic fatty liver disease (NAFLD), which can lead to liver inflammation (hepatitis), long-term damage (cirrhosis), and reduced liver function over time. Further, people with obesity are at a higher risk of developing diabetes, as excess fat disrupts insulin function, leading to elevated blood sugar levels.
Excess weight puts strain on kidneys, impairing their function and increasing the risk of developing kidney diseases. High cholesterol may accumulate in your gallbladder, causing gallstone formation and inflammation.
3. Physical Effects of Obesity
Carrying extra pounds puts stress on your bones, joints, and organs, leading to serious health complications. This added strain exerts pressure on the spine and accelerates bone and joint deterioration, causing mobility issues.
4. Respiratory Problems
Fats developed around the neck can block airways, leading to disrupted sleep, a condition known as sleep apnea. Extra fats may compress the lungs, causing obesity hypoventilation syndrome.
5. Obesity and Infertility
According to many studies, obesity can negatively impact male and female fertility. Those living with obesity may face challenges during fertility treatments and achieving a healthy pregnancy. In pregnant women, obesity may lead to hormonal imbalances, gestational diabetes, high blood pressure, and delivery complications.
6. Increased Risk of Cancer
Obesity has been linked to an increase in the rates of many types of cancers, such as:
i. Breast, uterine, and ovarian cancer due to hormonal imbalance.
ii. Colorectal and pancreatic cancer due to inflammation and insulin resistance.
iii. Esophageal cancer is associated with acid influx caused by obesity.
7. Obesity and Mental Health
Obesity does not just affect physical health; it can also impact mental well-being, causing depression, anxiety, and cognitive issues. How? Many studies have suggested a link between obesity and cognitive decline, increasing the risk of Alzheimer's disease. Additionally, low self-esteem can contribute to mental health struggles.
5 Simple Ways to Manage Obesity
1. Maintaining a Balanced Diet – Eating a well-balanced diet, including fruits, vegetables, lean proteins, healthy fats, and whole grains, provides all essential nutrients.
2. Practicing Mindful Eating – Overeating can lead to weight gain; therefore, control portions, avoid distractions, and eat slowly to manage calorie intake effectively.
3. Limiting Processed Food and Sugar – Consuming processed food and sugary snacks, which are higher in calories but lower in nutrients, may contribute to weight gain.
4. Engaging in Regular Physical Activity – Incorporating strength training, walking, jogging, and weightlifting improves metabolism and reduces body fats.
5. Seeking Professional Help – Consulting a nutritionist or dietitian during your weight loss journey can provide expert guidance, help you develop a personalized diet plan, and explore options such as medication, surgical treatments, and structured weight loss programs suited to your needs.
To Sum Up
Obesity is a complex condition that affects your physical as well as mental health. It may increase your risk of developing serious problems, including heart disease, diabetes, and metabolic disorders. Managing obesity requires a balanced diet, regular physical activity, mindful eating, and professional consultation.
Frequently Asked Questions About Obesity
1. How to lose weight without exercise?
To lose weight without exercise, focus on a healthy diet rich in protein and fiber and reduce consumption of sugar and processed food. Additionally, get enough sleep and manage stress to regulate your hormones and prevent emotional eating. Consistency in these habits is key to achieving sustainable weight loss.
2. What are the side effects of weight loss pills?
Though weight loss pills help with weight management, they can have several side effects. The most common include nausea, diarrhea, dizziness, headaches, and constipation. Some medications may cause increased heart rate, high blood pressure, and insomnia. Always consult a healthcare provider before using weight loss pills to ensure safety.
3. What is the best treatment for obesity?
The best obesity treatment may vary depending on the individual’s specific conditions, such as weight and health status. However, it requires a combined approach, including a balanced diet, a healthy lifestyle, physical activity, and sometimes medical procedures. For severe cases, gastric bypass or sleeve gastrectomy may be recommended.
1. https://pakheartjournal.com/index.php/pk/article/view/2704
2. https://www.cdc.gov/diabetes/living-with/healthy-weight.html
3. https://my.clevelandclinic.org/health/diseases/11209-weight-control-and-obesity
5. https://obgyn.onlinelibrary.wiley.com/doi/full/10.1002/ijgo.14538
