To address growing concerns about obesity and raise awareness to combat the health complications arising from it, March 4 has been recognized as World Obesity Day annually since 2020. The consequences of obesity are quite evident, yet we often overlook the causes. So, what causes of obesity can be prevented?

1. Causes of Obesity

Obesity is a complex health issue with multiple contributing factors leading to overweight. Obesity occurs when excess calories are stored in the body as fat. If you consume more energy from fatty and sugary foods and don’t burn it off through physical activity, most of that excess energy will be stored as fat, leading to obesity.

1.1. Calories

The energy value of each food is measured in units called calories. The average active man needs around 2,500 calories a day to maintain a healthy weight, and an average active woman needs about 2,000 calories daily. This amount may seem high, but you can easily reach it by eating certain foods. For instance, eating a large hamburger, fries, and a milkshake can total 1,500 calories in just one meal. Moreover, many people fail to meet the recommended level of physical activity for adults, leading to excess calories being stored as fat.

1.2. Diet

Dietary and lifestyle factors contribute to obesity and being overweight. Some common causes of obesity include:

• Eating processed or fast food, which is high in fat and sugar.
• Consuming too much alcohol, which is calorie-dense.
• Eating out frequently, as restaurant meals tend to contain more fat and sugar.
• Eating larger portions than necessary.
• Drinking too many sugary beverages, including sodas and fruit juices.
• Comfort eating: some people eat due to other life factors, such as feeling depressed.

Social changes also make maintaining a healthy diet more challenging. High-calorie foods have become cheaper, more convenient, and widely promoted.

1.3. Physical Activity

Lack of physical activity is a major factor contributing to being overweight. Many people have jobs that require them to sit at a desk most of the day. For relaxation, many tend to watch TV, browse the internet, or play computer games and rarely exercise regularly. If you’re not active enough, you won’t burn the energy from the food you eat, and the excess energy you consume will be stored as fat.

The U.S. Department of Health and Human Services recommends that adults engage in at least 150 minutes of moderate-intensity aerobic activity, such as cycling or brisk walking, each week. This doesn’t have to be done all at once; you can break it up into smaller intervals. If you’re living with obesity and trying to lose weight, you may need to exercise more than this. Starting slowly and gradually increasing the amount of exercise you do each week can be helpful.

1.4. Genetics

Some genes are linked to obesity and being overweight, influencing how their bodies metabolize food into energy and store fat. Genes also affect people’s lifestyle choices. Additionally, some rare genetic conditions can cause obesity, such as Prader-Willi syndrome.

Certain inherited traits from parents, like appetite, can make losing weight more difficult, but it’s not impossible. In many cases, obesity is more related to environmental factors, such as a lack of access to healthy foods or unhealthy eating habits formed during childhood.

1.5. Medical Reasons

In some cases, underlying medical conditions may contribute to obesity, including:

• Hypothyroidism (underactive thyroid).
• Cushing’s syndrome – a rare disorder causing excessive steroid hormone production.

However, if these obesity-related conditions are diagnosed and treated, they no longer pose a barrier to weight loss. Certain medications like steroids, epilepsy, and diabetes drugs, and medications used to treat mental health conditions, such as antidepressants and antipsychotics, can also cause weight gain. Weight gain can also be a side effect of quitting smoking.

2. What Causes of Obesity Can Be Prevented, and How?

Among the causes of obesity mentioned above, diet and physical activity are factors that can be improved to change your weight. Improving eating habits and increasing physical activity play a crucial role in preventing obesity. Recommendations include:

• Keep a food journal tracking what you eat, where you go, and how you feel before and after eating.
• Eat 5 to 9 servings of fruits and vegetables daily. One serving of vegetables is 1 cup of raw vegetables or 1/2 cup of cooked vegetables. One serving of fruit is a small to medium fresh fruit, 1/2 cup of canned or fresh fruit or juice, or 1/4 cup of dried fruit.
• Choose whole-grain foods like brown rice and whole wheat bread. Avoid highly processed foods made with refined white sugar, flour, high-fructose corn syrup, and saturated fats.
• Weigh and measure your food to know the correct portion sizes. Don’t order oversized portions.
• Learn to read food nutrition labels and use them; pay attention to how many servings you’re eating.
• Avoid “energy-dense” foods or those that have many calories in a small amount of food. For example, a medium cheeseburger with fries may have up to 1,000 calories and over 30 grams of fat. By choosing a grilled chicken sandwich or a regular hamburger with a small salad and low-fat dressing, you can avoid hundreds of calories and cut down on fat intake. For dessert, opt for a serving of fruit, yogurt, a small piece of sponge cake, or a piece of dark chocolate instead of ice cream, cake, or pastries.
• Simply reducing portion sizes and using smaller plates can help with weight loss.
• Aim for 60 to 90 minutes or more of moderate to vigorous physical activity 3 to 4 days per week. Examples of moderate exercise include walking a mile in 15 minutes or weeding and digging in the garden. Running or playing singles tennis are examples of more vigorous activities.
• Find ways to get 10 or 15 minutes of activity into your day. Walking around the block or going up and down a few flights of stairs is a good start.

3. Points to Keep in Mind

Obesity is a chronic disease affecting an increasing number of children, teenagers, and adults. The rate of childhood obesity in the U.S. has doubled since 1980 and tripled in teenagers. About 19.7% of children aged 2 to 19 are considered obese, compared to over 41% of adults who are considered obese.

Healthcare professionals are increasingly seeing early-onset type 2 diabetes, heart and vascular disease, depression, and social isolation related to obesity in children and teens. The longer a person lives with obesity, the more significant the associated risk factors become. 

With chronic diseases and conditions linked to obesity, prevention is crucial. If there are obesity-related health issues, it’s essential to find suitable solutions for early treatment.