Obesity and Weight Loss
Obesity is one of the most common health issues in the world today; arguably the most common. Its prevalence has increased significantly in recent decades due to changes in lifestyle, particularly dietary habits; the high consumption of processed, sugar-laden foods has played a major role in this trend.
Why does obesity matter beyond its high prevalence? Because it is associated with a wide range of diseases:
- It has a direct link with type 2 diabetes.
- It is associated with cardiovascular disease, including heart attacks and high blood pressure.
- Its connection with the prevalence of many cancers has been established, multiplying the risk of cancers such as breast, ovarian, and endometrial cancer.
- It is associated with most mental health conditions, including depression and anxiety.
- It is linked to Alzheimer’s disease, which is sometimes referred to as “type 3 diabetes.”
- It is often aligned with digestive issues and gut disorders.
- It has a direct connection with infertility and early menopause, as well as hormonal imbalances in both women and men.
- It is also associated with autoimmune diseases and allergy-related conditions.
The Scientific Definition of Obesity
The first measure used to identify obesity is Body Mass Index (BMI). To calculate it, body weight in kilograms is divided by the square of height in meters. The resulting number is interpreted as follows:
- Below 20: underweight
- Between 20 and 24.9: normal, healthy range
- Between 25 and 30: overweight
- Above 30: obesity
Waist Circumference: An Important Marker of Inflammation
Another measure that matters as much as BMI is waist circumference; this is because fat around the waist is a marker of inflammation. Fat cells in visceral tissue secrete inflammatory factors such as interleukins and TNF-alpha, which are among the primary contributors to inflammation in the body.
Based on this, a waist circumference greater than 94 centimeters in men and greater than 80 centimeters in women should be considered a warning sign and an important indicator of obesity.
Why Do We Gain Weight?
The Role of Calories and Food Quality
It was previously believed that obesity resulted solely from an increase in calorie intake; that is, when the calories consumed exceed the calories burned through normal metabolism and daily activity. What has since been established is that calories alone are not the whole story; the type of food also plays a decisive role.
For example, comparing 100 calories from broccoli with 100 calories from potato chips, the calories from broccoli are certainly not as fattening as those from chips, because processed food disrupts the entire metabolism. Therefore, both the amount of calories and the type of food matter.
Factors Contributing to Obesity
Some factors relate to genetics and early childhood nutrition, since the number of fat cells is largely determined during that period; this genetic groundwork continues to be shaped from childhood up to around the age of twenty-five. However, this does not mean obesity is an inevitable outcome.
Many other factors are entirely modifiable and relate to lifestyle, including:
- The type, timing, and manner of eating
- The level of physical activity
- Sleep quality (good sleep is essential for healthy metabolism)
- Stress levels
- Hormonal issues
- The use of certain medications, which can predispose individuals to obesity
The Body's Mechanisms in Developing Obesity
Mitochondrial Dysfunction
Obesity is essentially a metabolic disorder; one that affects approximately 93% of people today due to the poor conditions of modern life. When we eat too much or eat poorly, the mitochondrial membrane, the cellular organelle responsible for energy production and metabolism, becomes damaged. As a result, energy exchange and cellular respiration no longer function properly. The main contributors to this damage are processed foods, poor-quality sugar and starch, and an unhealthy lifestyle.
Insulin Resistance
When we consume sugar, it converts to fat due to increasing insulin resistance. This typically occurs with high consumption of sugar or processed foods; blood sugar rises, insulin rises, and elevated insulin leads to fat storage.
Initially, the body responds well to insulin, but as sugar and processed food intake gradually increases, cells stop responding adequately to rising insulin levels. For this reason, the most important goal is to prevent sudden spikes in insulin.
Gut Microbiome and Inflammation
As these unfavorable dietary conditions enter the body, the balance between good and bad gut bacteria is disrupted; good bacteria play a vital role in metabolism, and the loss of this balance can lead to obesity and other disorders. Additionally, the gut lining, its fibrous protective layer, becomes damaged, allowing many of the hormones that promote obesity and inflammation to enter the bloodstream.
Disruption of Leptin and Ghrelin
Leptin and ghrelin are hormones released during hunger and satiety. Leptin signals fullness to the body; however, as fat cells increase, leptin receptors in these cells, much like insulin receptors, become resistant, and the fullness signal is no longer properly transmitted. Ghrelin, secreted in the gut, undergoes the same disruption, resulting in persistent cravings and hunger. Increased calorie intake and consumption of sugary, processed foods disrupt the regulation of these hormones, contributing to metabolic dysfunction and fat accumulation.
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