Obesity in nutrition

Overweight and obesity can be defined as an excessive accumulation of fat or adipose tissue in the body. Obesity is considered a chronic disease, of a complicated nature that constitutes a factor that increases the possibilities of suffering from cardiovascular diseases, diabetes, arterial hypertension, and certain types of cancer. According to the World Health Organization, a person is considered obese when his or her body mass index (BMI) is equal to or greater than 30 kg/m². The BMI is obtained by dividing the weight expressed in kilograms (kg) of the subject by the square of his or her height expressed in meters (m). Although the causes of obesity are multifactorial, at least partially mediated by genetic mechanisms, in most cases, it is the result of an energy imbalance between calories ingested and calories expended through physical activity.

Obesity risk factors

Inadequate eating habits: There are several eating habits conditioned by traditions, work rigors or other causes that favor overweight and obesity. The most common are the following:

• Having very large meals in the late afternoon or evening.
• Frequent consumption of fast foods containing processed foods, fried foods, industrial soft drinks and sweets.
• Habituating to diets loaded with proteins, fats and carbohydrates, with little presence of fruits and vegetables.

Sedentary lifestyle: The decrease in physical activity reduces the body's energy expenditure, so if food intake levels are maintained, excess calories are generated and stored by the body in the form of fat. Genetic factors: It is estimated that in many cases, obesity is conditioned by the intervention of multiple genes, although non-genetic factors also play an important role. Age: Fat content increases with age; this tendency may increase if combined with a decrease in physical activity and other health disorders. Female sex: Women are more at risk for obesity. Young adult women have about 5% to 10% more fat than young adult men and remain so throughout the other stages of life. Pregnancy: Many times women do not manage to reduce the weight reached during this stage, and some even continue to gain weight after the baby is born. Menopause: An increase in total body fat mass and visceral fat mass occurs during the menopausal transition. Diseases: Endocrine diseases such as hypothyroidism, celiac disease and some mental illnesses can promote overweight and obesity. Smoking cessation: nicotine causes lack of appetite; for that reason, when the habitual smoker stops consuming nicotine, his desire to eat increases, so he may increase his weight considerably. Medications: The consumption of steroids, antidepressants and anticonvulsants can cause weight gain.

Diseases associated with obesity

Arthrosis: It is a chronic disease that affects mobile joints, causing stiffness and joint pain. It is estimated that obesity quadruples the risk of suffering from it. Sleep apnea: It is a disorder that occurs very frequently in overweight or obese people, and consists in the interruption of breathing for more than 10 seconds, causing the reduction or complete stoppage of air flow to the lungs. It can produce, among many other effects, brief interruptions in sleep that occur while normal breathing is restored. Diabetes mellitus type 2: Among the most important factors in the onset of type 2 diabetes are exaggerated food intake and obesity. Cardiovascular diseases: Overweight and obesity increase the chances of suffering from diseases related to the heart and blood vessels, such as arterial hypertension, ischemic heart disease, heart failure and venous insufficiency. Urological and nephrological disorders: Obesity may increase the risks of erectile dysfunction, urinary incontinence, chronic renal failure and hypogonadism. Gastrointestinal diseases: Obesity increases the risk of gastroesophageal reflux, cholelithiasis and fatty liver. Several types of cancer: Obesity can favor the appearance of breast, ovarian, kidney, pancreatic, esophageal, colon and rectal cancers.

Prevention of obesity

As in many other diseases, the role of prevention is fundamental; this must start from childhood, since children who are overweight are much more likely to suffer from obesity in adulthood. The causes of obesity that can be modified are the following: Eating habits: The recommended diet to avoid obesity may vary for each person, depending on their age, physical activity, sex and ailments. However, in general, the following measures are recommended:

• Eat four or five small and varied meals a day.
• The most nutritious meal should be breakfast.
• Dinner should be very light.
• Avoid drinking alcoholic beverages.
• Diets should contain fresh fruits and vegetables, whole grains, fish, lean meats, nuts, seeds, olive oils, sunflower oils and low-fat dairy products.
• Avoid common salt, sausages, processed food, soft drinks, pastries and other industrial products.

Physical activity: Physical activity helps prevent many health disorders such as heart disease and obesity. Its practice is recommended at all stages of life, but it also involves some health risks, so it is advisable to adapt the exercise to the physical capabilities of each organism, and in case of suffering from any condition, consult a specialist to recommend the activities to be performed.

Recommendations for the treatment of obesity

The treatments for obesity are aimed at helping to reach and maintain a healthy weight, so, according to the individual characteristics of each patient, different methodologies must be followed that must comply with certain principles common to all of them. Among the most important principles are the following:

• Modify eating behaviors and lifestyle.
• Control daily calorie intake.
• Perform physical activities that promote calorie expenditure.
• The process of weight reduction should be gradual and controlled.
• Do not opt for diets that promise results in the short term.
• They should always be directed and controlled by specialized personnel.