- Obesity is a disease characterized by excess body fat, with a BMI over 30 kg/m2.
- Genetics, diet, lifestyle, psychological factors, and environmental factors all increase the risk of obesity.
- Eating a balanced diet, exercising regularly, and getting enough sleep can reduce the risk of obesity.
- Basketball, swimming, and running are good sports for reducing obesity.
- It is essential to start slowly and increase intensity gradually to avoid injury.
Obesity has become a major health concern for people all over the world. According to the World Health Organization (WHO), the global prevalence of obesity has tripled since 1975, and it is now considered a severe health risk. Obesity can lead to chronic diseases like diabetes, heart disease, and stroke. The good news is that it can be prevented. Here’s what you need to know about it.
What is Obesity?
Obesity is a disease that is characterized by an excessive amount of body fat. It is diagnosed when a person’s Body Mass Index (BMI) exceeds 30 kg/m2. People with a BMI between 25 and 29.9 are considered overweight but not obese.
Understanding the risk factors for obesity can help you take the necessary measures to maintain a healthy weight. Here are the main risk factors associated with obesity and how to reduce your risk.
Genetics
There is a vital genetic component to obesity. If your parents or close family members are obese, you are more likely to develop obesity. However, genetics alone does not determine your weight. Your genes interact with your environment, lifestyle, and behavior, which can either promote or prevent obesity. So, even if you have a genetic predisposition to obesity, you can still manage your weight by adopting healthy habits, such as eating a balanced diet, exercising regularly, and getting enough sleep.
Poor Diet
Eating a diet high in calories, sugar, and fat and low in nutrients, such as fiber, vitamins, and minerals, can increase your risk of obesity. Processed and fast foods, sugary drinks, snacks, and desserts are some of the most common culprits of poor diet.
These foods are often cheap, convenient, and tasty but offer little nutritional value and can cause overeating and weight gain. You should eat various whole and unprocessed foods to avoid a poor diet.
Sedentary Lifestyle
A sedentary lifestyle, which involves sitting or lying down for long periods, can also contribute to obesity. When you are inactive, your body burns fewer calories than it consumes, and over time, this can lead to weight gain.
Sedentary activities, such as watching TV, playing video games, and using the computer, are some of the most common causes of inactivity. To combat a sedentary lifestyle, you should try to be more physically active throughout the day by walking, biking, swimming, dancing, or doing other forms of exercise for at least 30 minutes daily.
Psychological Factors
Psychological factors, such as stress, anxiety, depression, and low self-esteem, can also play a role in obesity. Your body releases cortisol when stressed, which can increase your appetite and lead to overeating.
Similarly, when you are depressed or anxious, you may turn to food for comfort or distraction. To address psychological factors contributing to obesity, you should seek professional help, such as counseling or therapy, and find healthy ways to cope with stress and emotions, such as through meditation, yoga, or hobbies.
Environmental Factors
Environmental factors, such as your surroundings, culture, and socioeconomic status, can also affect your risk of obesity. For example, living in a neighborhood with limited access to healthy food options and safe places to exercise can contribute to poor diet and inactivity.
Similarly, cultural norms that promote overeating and a sedentary lifestyle and economic inequalities that limit resources and opportunities for healthy living can also increase the risk of obesity. To overcome environmental factors that contribute to obesity, you should advocate for policy changes that support healthy living, such as increasing access to healthy food and green spaces, improving public transportation, and promoting education and awareness about healthy behaviors.
Sports Best For Reducing Obesity
If you want a fun way to reduce your weight, here are some great options and how to get started in them:
Basketball
One of the best sports to burn calories and reduce obesity is basketball. It requires you to move, which helps keep your heart rate up constantly. You can play it with friends or join a local league for more competitive games.
To get started, invest in some good basketball shoes and attire to keep you safe on the court. It’s also good to invest in a robust basketball bag to store these things wherever you go. These bags are resilient, so that you can use them for other purposes.
Swimming
Swimming is an excellent cardio workout that can help reduce obesity. It is a full-body exercise that uses almost every muscle group. Swimming is also low-impact, making it an ideal exercise for obese individuals who need to reduce stress on their joints. Swimming at a steady and calm pace for about 45 minutes is advised to achieve the best results. Purchase comfortable swimwear, a swimming cap, and goggles to start.
Running
Running is another excellent way to burn fat and reduce obesity. It is a high-impact exercise that targets the leg muscles. It is essential to start slowly and increase intensity gradually to avoid injury. Running at least 3-4 times a week is recommended, for about 30-45 minutes each session. All you need is a good pair of running shoes and comfortable clothing.
Obesity is a serious health concern that can increase your risk for chronic diseases. It is important to understand the risk factors associated with obesity and take the necessary steps to maintain a healthy weight. Various factors are some of the main contributors to obesity. To reduce your risk of obesity, you should engage in regular physical activity and advocate for policy changes that support healthy living.
