Being heavily overweight – obesity – is a disease of civilization. In the long term, it causes secondary diseases such as type 2 diabetes. It is worth taking countermeasures in good time with the right diet and exercise. The tendency toward severe overweight, i.e. obesity, is increasing. Especially among men. And according to a recent study, men in particular tend to underestimate their excess weight.
It is alarming that young adults in particular are getting fatter and fatter: One in three young people is already overweight, and at least five percent of children and adolescents are even obese. According to a Forsa survey conducted in May 2022 and initial data from health insurance companies, this trend accelerated during the Corona Lockdowns.
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Causes of obesity
There are many reasons why people gain weight above normal and develop obesity. Often, several causes are linked, such as a hormonal disorder or genetic factors. Psychological factors also have an influence – for example, loneliness, defeats, loss of a partner or job, or in the course of a tangible depression. Food can then play the role of a soul comforter. You “sweeten” all the unpleasant things of everyday life or “eat them into yourself,” the worries.
Diet and exercise play an important role
Ultimately, the main cause of obesity is often the unfavorable combination of unhealthy eating habits and a lack of exercise: How much faster a ready-made meal is heated up than a mountain of vegetables peeled and cooked. Bars and delicious baked goods are waiting everywhere. They quickly drive up blood sugar levels, provide a lot of energy but few nutrients – so the body soon reports hunger again. That’s how fat cells grow. And they stay. Because of lack of time or convenience, we often drive cars instead of bicycles, take the elevator instead of the stairs, and sit far too much.
Obesity and its consequences
Studies show that overweight people are not only subject to a high level of psychosocial suffering. They are also more susceptible to secondary diseases, such as:
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- Cardiovascular diseases (stroke, heart attack, coronary heart disease)
- Arteriosclerosis
- Type 2 diabetes mellitus
- Joint diseases
- venous disorders (varicose veins)
- breathing disorders during sleep (sleep apnea)
- hormonal disorders, reduced fertility (PCO syndrome)
- diseases of gall bladder and liver
- increased risk of cancer (uterus, breast, prostate, gall bladder, intestine)
- skin diseases
- complications during childbirth and breastfeeding
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Obesity in children
For school children up to puberty, there is a simple rule of thumb: The upper limit for normal weight is the child’s height in centimeters minus 100. An eight-year-old, for example, who measures 1.28 meters and weighs 32 kilograms is therefore clearly overweight.
Change of diet
Together with a nutritionist, obesity sufferers work out a concept for a so-called conservative therapy – health insurance companies support this. This means that eating behavior is analyzed, nutritional errors are filtered out and an individual diet plan is drawn up. A plan that takes as much account as possible of personal preferences.
Nevertheless, the nutritional therapy means significant changes for most of those affected: In the future, vegetables will be the mainstay of the diet – including legumes, which provide fiber as well as satisfying protein. Lean meat and fish twice a week are also good sources of protein. A daily intake of around 1 gram of protein per kilogram of normal weight (target weight) is recommended, preferably spread over two to three meals.
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What are some healthy snack options for weight loss?
There are many healthy snack options that can aid in weight loss. These snacks should be low in calories, high in protein, and fiber to keep you feeling full and satisfied. Some healthy snack options for weight loss include fruits, vegetables with hummus or guacamole, nuts and seeds, Greek yogurt with berries, and air-popped popcorn.
Can drinking water aid in weight loss?
Drinking water can aid in weight loss by increasing feelings of fullness and reducing calorie intake. It can also help to flush out toxins from the body.
When you drink water before a meal, it can help to fill your stomach and reduce the amount of food you consume. A study published in the journal Obesity found that drinking 500 ml of water before a meal led to greater weight loss among obese adults compared to those who did not drink water before their meals. The study also found that those who drank water before meals consumed fewer calories overall.
What is intermittent fasting?
Intermittent fasting is a dietary approach that involves cycling between periods of fasting and eating. It has been shown to aid in weight loss and improve overall health.
What are the different types of intermittent fasting?
The different types of intermittent fasting include the 16/8 method, the 5:2 diet, alternate-day fasting, and the eat-stop-eat method.
The 16/8 method of intermittent fasting: The 16/8 method involves fasting for 16 hours and eating during an 8-hour window. This can be done by skipping breakfast or dinner.
Does sleep affect weight loss?
Yes, sleep can affect weight loss by regulating hormones that control appetite and metabolism. Lack of sleep can lead to overeating and weight gain. The amount of sleep you need per night depends on your age and individual needs. Adults typically need 7-9 hours of sleep per night.
Can stress cause weight gain?
Yes, stress can cause weight gain by increasing cortisol levels which can lead to fat storage in the body. It can also lead to overeating and unhealthy food choices.
What are some healthy breakfast options for weight loss?
Some healthy breakfast options for weight loss include oatmeal with fruit and nuts, Greek yogurt with berries and granola, avocado toast with eggs, and smoothies with fruits and vegetables.
What is the role of genetics in obesity?
Genetics can play a role in obesity by influencing factors such as metabolism, appetite regulation, and fat storage in the body. Obesity is a complex disease that results from the interaction of multiple factors, including genetics, environment, and lifestyle. Genetic factors play a significant role in the development of obesity, accounting for up to 70% of an individual's risk of developing the condition. Numerous studies have identified specific genes that are associated with obesity. These genes affect various aspects of metabolism, including appetite regulation, energy expenditure, and fat storage.
Can natural supplements replace a healthy diet and exercise?
No, natural supplements cannot replace a healthy diet and exercise. They should be used as a supplement to a healthy lifestyle.
What is bariatric surgery?
Bariatric surgery is a surgical procedure that aids in weight loss by reducing the size of the stomach or bypassing a portion of the small intestine.
The risks of bariatric surgery include bleeding, infection, blood clots, and complications related to anesthesia. It is important to discuss the risks and benefits with a healthcare professional.
Can weight loss improve fertility?
Yes, weight loss can improve fertility by regulating hormones that control ovulation and increasing chances of conception. Some natural supplements such as maca root and chasteberry have been shown to improve fertility in women. However, more research is needed to determine their effectiveness.
What is the role of hormones in weight gain?
Hormones such as insulin, leptin, and cortisol can play a role in weight gain by regulating appetite and metabolism. Some ways to regulate hormones for weight loss include eating a healthy diet, getting enough sleep, reducing stress levels, and exercising regularly.
What is mindful eating?
Mindful eating is a practice that involves paying attention to the present moment while eating without judgment or distraction. It can aid in weight loss by increasing awareness of hunger and fullness cues.
What are some tips for mindful eating?
Some tips for mindful eating include eating slowly, savoring each bite, avoiding distractions such as TV or phone, and paying attention to hunger and fullness cues.
How can I improve my gut health for weight loss?
Gut health can play a role in weight loss by influencing factors such as digestion, metabolism, and appetite regulation. Some ways to improve gut health for weight loss include eating a diet rich in fiber and probiotics, reducing stress levels, getting enough sleep, and avoiding processed foods and sugary drinks.