The Value of "Poor Fish
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Obesity, a prevalent health issue, is a condition characterized by an excessive accumulation of body fat relative to lean mass. The parameters for defining obesity are not simply limited to weight, but they also take into account an individual's age, sex, and height.
Typically, obesity is considered when an individual's body weight surpasses their ideal weight by at least 20%, or when the Body Mass Index (BMI)—a measure of body fat based on height and weight—is greater than 30. However, it's important to understand that obesity is not merely about excess weight.
For instance, two individuals with the same height, age, sex, and weight might have different obesity statuses. A sedentary person with long limbs could be obese, while a physically active person with short limbs might have a normal fat mass. In the latter case, the excess weight could be attributed to greater bone and muscle mass rather than fat accumulation. Therefore, BMI alone can be a misleading indicator of obesity as it does not differentiate between fat and lean mass.
Caloric balance is the relationship between the energy consumed through diet and the energy expended by the body in its various activities. When the energy consumed is more than the energy expended, there's an increase in fat reserves leading to weight gain. Conversely, when the energy expended is more than the energy consumed, the fat reserves decrease, leading to weight loss.
However, the metabolic processes that lead to fat production and growth, or the breakdown and oxidation of fats, are extremely complex. They can be influenced by a multitude of factors, some of which are still not fully understood. Despite these complexities, one fundamental principle remains constant: weight gain occurs when there is a surplus of calories, and weight loss occurs when there's a deficit.
Obesity isn't a matter to be taken lightly. It's a grave health issue recognized by medical authorities all over the world. Alarmingly, the number of obese people has been soaring, to the extent that it's now seen as a worldwide health crisis.
The World Health Organization (WHO) reports that from 1975 to 2016, global obesity rates almost tripled. By 2016, over 1.9 billion adults were carrying excess weight, with over 650 million of them being obese. A particularly worrying aspect is childhood obesity. In 2016, it was estimated that more than 41 million children under five years old were overweight worldwide. In the last 40 years, the rate of obesity in children and teenagers has increased ten times.
The obesity epidemic is not confined to adults alone. Childhood obesity is a pressing concern, as it sets the stage for a host of health issues in adulthood. Studies suggest that an obese child is twice as likely to remain obese into adulthood compared to a child of normal weight.
Moreover, adults who were obese during their childhood are at a higher risk of developing a range of health issues. This includes metabolic syndrome, a cluster of conditions that increase the risk of heart disease, stroke, and type 2 diabetes. They are also more prone to hyperinsulinemia, a condition characterized by excess insulin in the blood, and various respiratory disorders.
Obesity is a multifaceted condition that can be influenced by various factors such as hormones, genetics, lifestyle, and even evolutionary biology. Each of these aspects plays a significant role in the development and progression of obesity.
Research has shown that genetics plays a significant role in obesity. Numerous genes have been implicated in obesity, each with varying effects. Some genes are associated with monogenic obesity, a rare form of obesity caused by changes in a single gene. However, most cases of obesity appear to be multifactorial, resulting from complex interactions between multiple genes and environmental factors.
One key player in this genetic influence is leptin, a hormone that regulates caloric intake and manages energy substrates. Leptin increases the sense of satiety, stimulates the oxidation of fatty acids in the muscle, and promotes glucose uptake, among other functions. However, in certain conditions, the brain can develop resistance to leptin, which can lead to a constant feeling of hunger and exacerbate obesity.
Cultural factors, such as socio-economic conditions and education levels, also play a significant role in obesity. Studies have shown a high correlation between obesity and disadvantaged socio-economic conditions, as well as low levels of education.
Environmental factors, including dietary habits and physical activity levels, are also significant contributors to obesity. An unhealthy lifestyle, characterized by poor dietary habits and reduced physical activity, is the primary cause of obesity in industrialized societies.
In recent times, the prevalence of obesity has increased at an alarming rate. This is primarily attributed to an "obesogenic" environment, characterized by easy access to high-calorie foods and limited opportunities for physical activity. This environment has led to a collective response, resulting in an obesity epidemic.
However, not everyone exposed to this environment becomes obese. The relative influence of these factors can vary greatly among individuals.
To fully comprehend the gravity of the obesity, it's crucial to delve into the complications associated with it. Each disorder or disease linked to obesity presents its own set of challenges, further exacerbating the overall health risks.
Let's briefly explore some of these complications:
Obesity is often associated with back pain due to the excessive weight that the body has to bear. This weight, combined with the potential loss of muscle tone in the abdominal wall, can lead to alterations in the body's vertebral alignment. The body compensates for this by accentuating the lumbar lordosis, leading to a hyperextension of the cervical region to maintain a normal visual axis.
This misalignment, common among obese individuals, results in excessive compression on the bone structures, particularly when the individual is in a standing or sitting position. This compression can lead to pain that may be gradual or acute, and often becomes chronic over time. Additionally, the misalignment can cause excessive tension on muscles and ligaments during both static postures and movement.
Obesity can be solved by following 2 key steps:
The first step in an obesity diet is dietary rectification, which involves reducing the overall calorie intake. The diet should be low-calorie, with a balanced distribution of macronutrients. For instance, if a person consumes approximately 3000 kcal/day, and 2500 kcal/day would be enough to maintain their weight, the obesity diet would provide approximately 1750 kcal/day.
The diet should also restore the recommended daily rations for total water, dietary fiber, vitamins, mineral salts, and cholesterol. Moreover, meal distribution is essential. Some professionals recommend a distribution of energy into five daily meals, but the distribution can be adjusted based on the individual's habits.
The second step in an obesity diet is increasing energy expenditure through physical activity. Regular physical activity and exercise are crucial for weight loss and overall health. The type and intensity of the physical activity can be adjusted based on the individual's physical and health condition.
Physical activity is an effective supplement to caloric restriction, which often fails without it. The energy expenditure associated with exercise is greatest for aerobic activities such as cycling, walking, endurance swimming, or cross-country skiing. These activities are particularly suitable for overweight individuals as they do not place excessive stress on the skeletal and cardiovascular systems.
The choice of physical activity is critical not only from a metabolic perspective but also from a psychological standpoint. Forcing someone to engage in an activity they dislike can increase their aversion to exercise. It is also important to avoid situations that could cause embarrassment and instead focus on highlighting even modest progress made in the chosen physical activity.