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General information on Obesity

Obesity - To become the biggest killer?

According to a health warning about weight, issued by the US Surgeon General, obesity may soon overtake smoking as the leading cause of preventable deaths in the US.

Obesity Deaths

Each year an estimated 300,000 Americans die prematurely of disease caused by or related to obesity or being very overweight? (vs. 400,000 tobacco-related)

Obesity Trends

Recent figures show that in the past two decades the number of overweight children and adolescents has doubled. In addition, over one-half of all American adults are overweight and this number of obese adults has doubled.

Reasons for Obesity Growth

Why is obesity and obesity-related illness growing? There are several reasons. Here are some:

• Americans eat 300-400 per cent more fat than they should.
• Each day, the average American eats the equivalent of one whole stick of butter.
• Nearly 50 cents of every dollar spent on food is spent on eating outside the home. Dining out is not a low fat experience.

Just a few reasons why obesity is a growing problem.

Weight Loss Advice

No matter how much excess weight or fat you have, if you want to lose weight permanently, your diet program should be directed toward a slow, steady weight loss. According to official government dietary guidelines, unless your doctor feels your particular health condition would benefit from more rapid weight loss, you should expect to lose no more than 2 pounds of fat a week, although initial loss (mainly water) may be greater. Losing more weight is no guarantee that weight loss is likely to be permanent.

Causes of Obesity according to modern sciences

While there is no single underlying cause of obesity, the bottom line is that excessive weight reflects an imbalance between energy input and energy output. Both genetic and behavioural factors play a role in the development of excessive weight. For example, an individual's total number of fat cells (which may predispose an individual to weight gain) is determined genetically, but behavioural factors, such as a high-calorie, high-fat diet and lack of physical activity, must be present in order for weight gain to occur.

Other causes of obesity include:

• Rare congenital disorders (conditions present at birth), such as Prader-Willi syndrome and Laurence-Moon-Biedl syndrome
  • Hormonal disorders such as Cushing's Syndrome and polycystic ovary syndrome
  • Insulinoma (tumors of the pancreas)
  • Hypothyroidism (diminished production of hormones from the thyroid gland)
  • Brain injury (or lesion) from trauma or surgery
  • Certain prescription medicines, including steroids, tricyclic antidepressants, anti-epilepsy drugs, or drugs used for high blood pressure

Genetic Causes of Obesity

Obesity tends to run in families, suggesting a genetic link. Yet families also share diet and lifestyle habits that may also contribute to obesity. Separating these from purely genetic factors is not easy.

Environmental Factors in Obesity

Environment also strongly influences obesity. This includes lifestyle behaviour such as what a person eats and his or her level of physical activity.

Psychological Factors in Obesity

Psychological factors also influence eating habits. Many people eat in response to negative emotions such as boredom, sadness, or anger.

Most overweight people have no more psychological problems than people of average weight. Even so, up to 10 percent of people who are mildly obese and try to lose weight on their own or through commercial weight loss programs have binge eating disorder. This disorder is even more common in people who are severely obese.

Other Causes of Obesity

Some illnesses can lead to obesity or a tendency to gain weight. These include hypothyroidism, Cushing's syndrome, depression, and certain neurological problems that can lead to overeating. Also, drugs such as steroids and some antidepressants may cause weight gain.

Talk to Your Doctor about Your Weight

If you believe that you are suffering from obesity and would like to reduce your weight and fat, discuss your options with your doctor.

Do genetic factors play a big role in obesity?

Genetics may contribute as much as 25% to 40% to the development of obesity. Unfortunately, we do not know how genes make us fat or thin. Some genes could affect parts of the brain that control appetite and the feeling of having eaten enough; others may determine how the body conserves or burns up Calories. Certain genes may even boost the effects of outside factors, such as a high fat diet.

How is Obesity Measured?

If you are overweight, you may or may not be having excess body fat.

This is because weight is mainly composed of three things.

1. Muscle Mass
2. Water
3. Fat

If you have a very good muscle mass, naturally you will weigh more because muscle weighs 3 times more than fat. This is why a healthy athlete can weight more than a non-athlete of the same proportions

Further, the body cells contain water…in fact 70% of our body is water. This means that if your body is retaining excess water, again you may or may-not be having excess fat.

You are obese only if you have excess fat deposit in your body.

There are mainly three methods to effectively know if you are overweight.

In recent years, the body mass index (BMI) has become the medical standard used to measure overweight and obesity.

Body Mass Index

Body Mass Index (BMI) can be used to measure both overweight and obesity in adults. It is the measurement of choice for many obesity researchers and other health professionals. BMI is a direct calculation based on height and weight, and it is not gender-specific. Most health organizations and published information on overweight and its associated risk factors use BMI to measure and define overweight and obesity. BMI does not directly measure percent of body fat, but it provides a more accurate measure of overweight and obesity than relying on weight alone.

BMI Not Perfect

BMI is a height-weight system of measurement that applies to both sexes. It's not a perfect system, because (e.g.) very muscular people may fall into the "overweight" category when they are actually healthy and fit. But it's a useful pointer for most people.

How is Body Mass Index (BMI) calculated?

BMI is fousnd by dividing a person's weight in kilograms by height in meters squared.

1. Body Mass Index Formula

The BMI mathematical formula is: BMI = kg/m2

Note: To determine your BMI using pounds and inches, multiply your weight in pounds by 704.5, then divide the result by your height in inches, and divide that result by your height in inches a second time.

To determine BMI using pounds and inches

Multiply your weight in pounds by 704.5, then divide the result by your height in inches, and divide that result by your height in inches a second time.

Note: The multiplier 704.5 is used by the National Institutes of Health. Other organizations may use a slightly different multiplier; for example, the American Dietetic Association suggests multiplying by 700. The variation in outcome (a few tenths) is insignificant.

The following chart shows the Risk factors for various BMI readings.

2. Hip to Waist Ratio

The reason hip to waist ratio is important is because, it has been proven scientifically that the place where you store fat is as equally important as how much fat you carry.

If you carry weight in the middle-you are apple shaped.

If you carry weight in the hips & thighs – you are pear shaped.

Apple shape has a considerably higher risk rate of heart disease, stroke, high bp and type II diabetes.

Keeping the hip waist ratio below this range helps you to keep host of diseases away and also to avoid lower back pain.

3. BODY FAT PERCENTAGE

Measuring body fat percentage is the most important thing required to track the progress of your weight loss journey.

There are different methods to accurately measure the body fat.

•  Weighing in water (hydrostatic) is the best method for measuring body fat percentage.

•  Bio-Electrical impedance analysis (BIA): This is the most accurate method to calculate body fat. Tiny electrical impulses are sent through the body, since the conductivity of fat and muscles is different, the machine accurately calculates the percentage fat based on the conductivity of the body. But this equipment is costly and only needed for professional muscle builders.

•  Skin – Fold calipers: These are the best instruments in terms of accuracy and cost to measure body fat.It is advisable to go for a caliper priced anywhere between $20-$70.

So, its better to toss your bathroom scale and stop measuring daily. This is because your body weight may fluctuate daily depending on factors like water content in your body.

Keep a fortnightly or better still, monthly record of your BMI, HIP-WAIST ratio and Body fat percentage to know the trend.

Risk Factors

The following factors may increase an individual's risk for becoming obese:

• Being older than 18 years of age in an industrialized country, especially the United States
  • Having family members who are overweight or obese
  • Lack of physical activity
  • Overeating
  • Consuming a high-fat diet
  • Taking certain prescription medications that may increase the risk for obesity (see Causes section)
  • Having a hormone disorder, such as Cushing's syndrome or hypothyroidism (underactive thyroid)
  • Being emotionally stressed (from the death of a loved one, for example), which may cause a person to overeat
  • Being born with rare disorders associated with obesity (as mentioned in the Causes section)

Preventive Care

The best way to prevent obesity and maintain a normal weight is to eat a healthy diet and exercise often. Maintaining daily records of both fat and calorie intake as well as exercise habits is an excellent way to get started in this endeavour.

Organizations such as the American Diabetes Association, the American Heart Association, and the American Dietetic Association have developed guidelines that promote weight loss and assure appropriate, balanced nutrition. These guidelines recommend that no more than 30% of a person's total calorie intake should come from fats. Overall, diets should be comprised of a wide variety of foods in order to provide a balanced intake of essential nutrients.

In addition to overeating, a sedentary lifestyle is a key factor in weight gain. Studies show that exercise—from moderate to rigorous—helps prevent obesity. While most proponents of exercise regimens (including those advocated by the Centers for Disease Control and Prevention) recommend at least 30 minutes of moderately intense aerobic activity (such as a brisk walk) at least 5 days a week, all physical activity is of value—from taking the stairs to cleaning the house or working in the garden. Strength training is also important for maintaining lean body mass.

Treatment of Obesity

How is Obesity Treated?

The method of treatment depends on your level of obesity, overall health condition, and motivation to lose weight. The primary goal in treating obesity is to reduce overall body weight and maintain the lower weight

Treatment includes a combination of diet, exercise, behaviour modification, and Ayurvedic safe herbal weight losing drugs.

Medications may be prescribed in addition to an exercise program and a low-calorie diet. Some herbs and supplements such as 5-HTP, fibre, and green tea may aid in weight loss and help alleviate the complications of obesity. Acupuncture may also have beneficial effects on weight loss, as can Ayurvedic medicines . Mind/body medicine , including psychotherapy, hypnosis, and meditation, may reduce the stress that so often leads to overeating. In severe cases, gastrointestinal surgery may be considered.

Lowering the Health Risks of Obesity

If you are overweight, losing as little as 7-10 percent of your body weight may improve many of the problems linked to being overweight, such as high blood pressure and diabetes.

Slow Steady Weight Loss is Safest

Slow and steady weight loss of no more than 1-2 pounds per week is the safest way to lose weight. Too rapid weight loss can cause you to lose muscle rather than fat. It also increases your chances of developing other problems, such as gallstones and nutrient deficiencies. Making long-term changes in your eating and physical activity habits is the only way to lose weight and keep it off!

Lifestyle Modification

Increased physical activity and a diet that is limited in calories are the most important components of a weight loss program. Both components are also crucial to maintenance once the weight has been lost. The key to losing and keeping off weight is to set realistic weight loss goals that are achievable through eating in moderation, appropriate food selection, and consistent physical activity.

Increasing physical activity may help a person lose weight, primarily in the first 6 months, as well as maintain a desirable weight in the long-term. Exercise not only contributes to weight loss, it also decreases abdominal fat and increases cardio respiratory fitness, which can reduce complications associated with overweight and obesity such as high blood pressure, diabetes, and heart disease.

It is important for people who are not used to exercising to begin with a gentle regimen that increases in intensity over time. The long-term goal is to participate in a moderately intense exercise routine for at least 30 minutes, 5 to 7 days a week. Ideally, an exercise program should combine aerobic activity such as walking, running, or swimming with a program of strength training, such as lifting lightweights.

In addition to diet and exercise programs, social support from friends and family and practicing stress-reduction techniques (such as progressive muscle relaxation and meditation) may prevent overeating. It is also important to obtain appropriate professional guidance for any dietary and exercise regimen (especially early on) as it will ensure that weight is lost safely and in a controlled manner.

Making physical activity a part of your daily life is an important way to help control your weight. Try to do at least 30 minutes of physical activity a day on most days of the week. The activity does not have to be done all at once. It can be done in stages: 10 minutes here, 20 minutes there, providing it adds up to 30 minutes a day.