Eating Habits that cause Obesity

According to the World Health Organization (W.H.O.), “Obesity is an excessive fat accumulation that presents a health risk.”

Our diet and eating habits play an important role in causing obesity.

By having a healthy diet and improving our eating habits we can minimize the risk of obesity.

Do you know nearly one-third of the global population is suffering from obesity? Around 1.9 billion adults and 400 million children and adolescents in the world are either overweight or obese.

If a person has a Body mass index (BMI) above 25, he is overweight; if it is above 30, he is obese.

This article will discuss obesity, health risks related to obesity, how our eating habits are causing obesity, foods causing obesity, solutions, and tips for healthy eating.

Table of Content

1. What is obesity?

2. Worldwide statistics on obesity

3. What are the health risks of obesity?

4. Which eating habits are causing obesity

5. What are the healthy eating habits to avoid obesity?

6. What foods cause obesity?

7. What are the healthy options for weight loss?

8. Conclusion

9. Frequently Asked Questions (FAQ)

What is Obesity?

When body fat surpasses a certain limit it causes obesity. Fat in itself is not bad but it hinders other vital body functions.

If your Body Mass Index(BMI) is between 20 -25 you are healthy, if it is between 25-30 you are overweight and if it's above 30 you are obese.

For most people, BMI indicates a general estimate of body fat but Sometimes BMI doesn’t show a clear picture of a person’s health. BMI of bodybuilders and athletes is in the obese range but their body fat percentage is low.

Body Mass Index (BMI) can be calculated as Weight (in kg) divided by height in meters square.

Other parameters, such as waist circumference, can help measure obesity.

Note: Obesity is the excess accumulation of fat in the body. BMI and waist circumference measures can indicate obesity.

Worldwide Statistics on Obesity

Since 1990, globally adult obesity has increased more than doubled, and adolescent obesity has quadrupled.

Today in the world more people are obese than underweight except in South-East Asian countries.

Earlier obesity was considered a problem only in high-income countries but today even some middle-income countries are dealing with obesity.

Obesity is becoming one of the leading causes of heart disease and diabetes worldwide.

Note: Obesity is not restricted to high-income developed countries, it has also spread to many middle-income developing countries.

What are the health risks of Obesity?

Obesity is harmful to health. There are many health risks linked to obesity which are as follows:

· Type 2 diabetes:

Type 2 diabetes occurs when your blood sugar is too high. Obesity can affect how the body uses insulin to control blood sugar levels. It causes diabetes and insulin resistance.

· High Blood Pressure:

Excess fat and large body size may increase blood pressure because the heart needs to pump with extra pressure to supply blood to all cells. More fat may also damage kidneys which help regulate blood pressure.

· Heart Disease:

Obesity or being overweight may cause Heart issues because the heart has to work extra to provide blood.

· Digestive issues:

Obesity can cause gall bladder and liver problems resulting in digestive issues.

· Sleep apnea:

Obesity can cause sleep apnea. It is a condition in which a person’s breath starts and stops during sleep.

· Fatty Liver:

Fatty liver is a condition in which excess fat gets deposited on the liver damaging its function. This can even cause liver cirrhosis. Obesity may cause fatty liver.

· Osteoarthritis:

Obesity causes stress on joints, it also causes inflammation, which can lead to Osteoarthritis.

·Fertility and sexual problems:

Obesity raises the risk of infertility. Obesity can cause lower sperm count and sperm quality in men. In women, it can cause problems with ovulation and menstrual cycle. In men, obesity can cause erectile dysfunction.

· Mental Health Problems:

Obesity can also cause mental health issues like depression, hyper stress, and low self-esteem.

Note: Obesity can cause many health issues such as Type 2 diabetes, high blood pressure, osteoarthritis, liver issues, and sexual and mental diseases.

Which eating habits are causing Obesity?

Following are some eating habits that can lead to weight gain.

·Not Drinking Sufficient Water:

If you are feeling hungry, it could be due to dehydration. Just like the food cravings, we have water cravings. Sometimes body misinterprets thirstiness as a signal of hunger.

· Eating Fastly:

It takes 20 min for the signal to reach the brain from the stomach so you eat more by the time the brain realizes the stomach is full.

· Anxious Eating:

At social gatherings, a variety of food and drinks are available. So people tend to eat more without noticing. Anxiousness can make you eat more.

· Eating in Large Plates:

When you eat on large plates, you will consume more food because your brain will not get satisfaction with small portions of meals. So plate sizes subconsciously affect our calorie intake.

· Drinking the calories:

We do not get the same satisfaction with liquids as we get from the food. So if we are having beverages our calorie intake can increase unknowingly.

· Eating without attention:

Not eating attentively can make you eat more. So if you are eating while watching T.V. or scrolling your mobile phone, you can eat more as you will not figure out when to stop eating.

·Not consuming enough Protein and Fiber:

Not eating enough protein and fiber will make you feel hungry often. Protein and fibers take longer to digest so you will be fuller and energetic for longer.

·Consuming more healthy fats:

Consuming large portions of healthy fats like nuts, fatty fish, and peanut butter can cause an increase in weight. Although they are rich in omega-3 and monosaturated fats, these are calorie-dense foods that can lead to weight gain.

· Not following a meal plan:

Lack of a meal plan can make you eat at random times, eat aimlessly, unhealthy snacking without feeling hungry, late-night eating, not eating for a long time, and binge. This can cause weight gain and obesity.

Note: Eating habits such as not drinking enough water, eating quickly, anxious eating, eating in large plates, not consuming enough protein, and not having a meal plan can cause weight gain.

What are the healthy eating habits to avoid obesity?

Following are the healthy habits you can adopt to avoid obesity.

· Drink Enough Water:

Water will keep you hydrated, suppress your appetite, and not let your body misinterpret water cravings as hunger.

· Eat Slowly:

Eating slowly will make you feel fuller with less food. It will allow your brain to realize that your stomach is full so you don’t overeat.

· Avoid anxious eating:

While at social gatherings and parties always limit your calories. Always eat in moderation. Replace high-calorie unhealthy food with healthy ones.

· Eat on smaller plates:

Eating on smaller plates will make you eat less and feel fuller while having fewer calories. It’s a psychology in which the same amount of food on small and large plates has different satiation factors. So if you want to cut your calorie intake, eat on smaller plates.

· Avoid Drinking Calories:

Avoid your calories through beverages, they are sneaky. You can have your sweetened cold coffee, fruit juice, or soda drink once in a while but a regular intake of beverages will increase your sugar level and risk of obesity.

· Eat Attentively:

Consume your food with attention, and avoid eating while scrolling your mobile phone or watching your favorite web series. Attentively eating will limit your food intake and you will not overeat.

· Eat Protein and Fiber:

Protein and fiber take time to digest so you will not feel hungry often. It will keep you fuller.

·Moderation of Healthy Fats:

Consume calorie-dense healthy fats in moderation such as peanut butter, avocado, nuts, or fatty fish. Even if they are healthy they are high on calories.

· Have a Meal Plan:

A meal plan will help you organize your meals according to your health goals, so you know what to eat and when to eat. It will restrict unhealthy eating and eating without hunger.

Note: Healthy eating habits such as drinking water regularly, eating slowly, avoiding eating anxiously, eating on small plates, attentively eating, having adequate protein, and having a meal plan can help you avoid weight gain.

What foods cause Obesity?

Following foods and drinks can cause weight gain and obesity if consumed regularly in excess.

· Ice Cream:

Ice Cream is full of fat and sugar. It is high in calories.

Eating Ice Cream along with our meals increases our calorie intake which can lead to an increase in weight.

You can have a scoop of your favorite ice cream occasionally but not regularly.

· Soda Drinks:

Soda has high sugar and empty calories. It does not provide any nutrients.

Drinking sugary soda drinks regularly may cause diabetes and gain in weight.

You can have sugar-free versions of soda drinks available in the market, it will cut down the empty calories.

· Sweetened Tea and Coffee:

Tea and coffee can be refreshing but the presence of sugar in them is not good for health.

Sugar adds extra calories which may lead to weight gain.

If you are on a weight loss journey, you can have unsweetened tea and coffee or limit the sugar.

· Pizza:

Pizzas are everyone’s favourite but it is a calorie-rich food full of refined flour and high fats. Regular eating of Pizza can cause weight gain and obesity.

Some pizzas have unhealthy toppings like processed meat and large quantities of cheese.

You can customize the healthier version of pizza by replacing refined flour with whole grain flour, processed meat with veggies, and limiting the cheese.

· Sweets:

Sweets are full of sugar. They are high in calories and can cause diabetes and weight gain.

You can have sweets in moderation occasionally or replace them with lesser sweeter versions.

· Burgers and French Fries:

Burger and French fries are high-calorie carbs-rich food.

They are quite popular among children and youngsters. Excess eating of these foods can cause obesity and other health-related issues.

· Chocolate:

Chocolates have many health benefits but they are high in calories in fat.

Many chocolates have added sugar which makes them unhealthy.

Dark chocolates are a better option, but keep the quantity limit to 30 grams a day.

· Deep Fried Snacks:

Indulging in deep-fried snacks can be harmful to the health. They contain unhealthy fats and high calories.

You can replace deep-fried food with a healthy baked or grilled version to lower the calorie intake.

· Fruit Juice:

Many people consider fruit juice a healthy drink but many commercially available fruit juices contain added sugar which is not healthy. Drinking Fruit juice in excess can cause obesity.

Fruit Juice doesn’t contain fiber so it increases your blood sugar instantly. You can have whole fruit instead of juice to get all the nutrients.

Note: Excessive eating of food items like ice cream, burgers, pizza, sweets, deep-fried snacks, and chocolates can cause weight gain and obesity

What are healthy food options for Weight Loss?

· Chicken:

Chicken is a lean protein source that keeps you fuller for longer, decreases cravings, and regulates blood sugar levels.

· Legumes, Beans and Lentils:

These are plant-based proteins high in fiber, decrease cravings, and stabilize blood sugar levels. It will help in weight loss as you will eat less.

· Apple:

Apple is an excellent option for weight loss. It is high in fiber and antioxidants. It is rich in vitamin C and has anti-inflammatory properties.

· Eggs:

Eggs are a complete protein source. It is a good source of vitamins and minerals like calcium, phosphorus, and potassium.

· Avocados:

Avocados are very healthy. They are good sources of fiber and healthy fats. It keeps you fuller for longer. Avocados are a calorie-dense food so you should consume avocados in moderation.

· Green Leafy Vegetables:

Green leafy vegetables such as spinach and kale are good sources of fiber and nutrients. They are low in calories and support weight loss.

· Fish:

Fish is rich in protein content and has omega-3 fatty acids. Fish is quite filling and you will keep satiated for longer. Fish provides iodine which is necessary for proper thyroid function and metabolism.

· Cruciferous vegetables:

Also known as Brassica vegetables such as cabbage, cauliflower, and broccoli are low in calories and rich in fiber. They will keep you fuller so you feel less hungry. You can add these veggies to your diet to help weight loss

· Soups:

Soups are low in calories and full of nutrients. You can add different ingredients such as chicken, veggies, and mushrooms according to your taste. Replacing your meal sometimes with soup can cut your calorie intake and help in weight loss.

· Nuts:

Nuts such as almonds, groundnuts, and hazelnuts are rich in protein, fiber, and healthy fats. Research has shown that consuming nuts can improve metabolism and help weight loss. You can add nuts to your meal as a healthy snack option.

· Fruits:

Add seasonal fruits to your diet. Fruits contain natural sugar (Fructose) but are low in calories. It will satiate your sugar cravings and will provide many micronutrients.

Note: Foods like chicken, legumes, apples, fish, vegetables, nuts, and soups are healthy and support weight loss.

Conclusion:

Obesity is spreading among children, adolescents, and adults at an alarming rate. Along with physical exercise, proper nutrition and diet are important to put a check on it, as “You can never out-train” a bad diet.

To adopt a healthy lifestyle, you must be vigilant of what you eat and how much you eat. There are many healthy tasty options for your meal.

Even if you eat a healthy diet, you need to check your calorie intake as there are many healthy but calorie-rich food items like avocados. So portion control is also important.

Every person’s body is different, so there is no ideal diet. You have to listen to your body and plan your diet accordingly.

“Slow and steady always wins the race”, so stick to your diet plan and have patience.

Frequently Asked Questions (FAQ):

· Can I have cheat days during my diet?

There is nothing wrong with having cheat days, just come on your diet plan right after that and don’t have cheat days often.

· Can I have Alcohol during my diet?

Alcohol has empty calories and regularly having it is not good for health. You can have it occasionally.

· Can I have carbs during weight loss?

Carbs provide energy to the body. If you don’t have enough carbs, you will feel low. You can have complex carbs like whole grain, nuts, or brown rice. Adjust the quantity of carbs according to your health goals.

· How many days will it take to lose weight?

It depends on many factors such as age, diet, metabolism, and physical workout. Follow the basics, you will see the results.