Obesity: A Leading Cause of Mortality Worldwide

Last updated on March 25, 2021 at 12:01 pm

The global prevalence of obesity has nearly tripled since 1975 [1]. According to the Centers for Disease Control and Prevention (CDC), almost half of the adult American population is obese, with an obesity prevalence of 42.4%  reported in the United States in 2018 [2].

Obesity is a leading cause of mortality worldwide, and a risk factor for many life-threatening conditions.  Throughout evolution, humans moved a lot and only ate a little. Now with our modern lifestyles, quite the opposite has happened. Food consumption has increased, but we are less and less active. Our current lifestyle is indeed safe and convenient, but it is not how humans were designed to live.

What is Obesity?

Despite the bad reputation it gets, fat is actually good for the body. Fat was designed to store energy and ensure the survival of our species in case food became scarce. Having a layer of fat in the body can regulate temperature acting as a shield against the cold. It can also cushion and protect the organs in case of trauma.

Fat becomes a problem when there is too much of it, and it may impair health. Body Mass Index (BMI) is a simple and widely used method to estimate body fat. Obesity is defined as a BMI of 30 or higher.

The Two Types of Obesity

There are many stages of obesity depending on the value of the BMI, ranging from low risk to morbid obesity. There are also two types of obesity:

Android obesity refers to the accumulation of abdominal fat. It is measured by the abdominal perimeter in addition to BMI. This is the unhealthy type of obesity which is a risk factor for many cardiovascular conditions.

Gynoid obesity refers to the distribution of fat mainly in the breasts, thighs, hips, and buttocks, giving the body an hourglass shape. Gynoid fat distribution is mainly present in females, where it is seen as a sign of fertility and reproductive health. Women’s bodies are designed to store more fat than men’s, in order to be utilized for the nourishment of babies during pregnancy and breastfeeding.

What Causes Obesity?

Obesity can be caused by genetics, medications, hormonal imbalances, or certain diseases.

Lifestyle habits may also increase a person’s risk of obesity. That is particularly the case of chronic stress [3] and poor sleep habits [4].

Know your Estimated Energy Requirement

Aside from these reasons, the most common cause of obesity is consuming too much energy than we burn. When you’re in a positive energy balance (more energy in than out) this energy will be stored in the form of fat. It is that simple.

Energy in foods is measured by calories. Therefore the best way to prevent and manage obesity is to limit calorie consumption, and increase physical activity.

The current dietary options like fast food and processed goods make it easier to overeat and subsequently gain fat. These foods are calorie-dense, meaning that they have high amounts of calories in small portions.

What are the Consequences of Obesity?

Obesity is a cardiovascular risk factor and therefore increases the chance to suffer from chronic cardiovascular disease, strokes, and heart attacks [5].

Studies have also found a link between adipose tissue (fat cells) and insulin resistance. As a result, obesity can be a risk factor for developing type II diabetes [6].

Aside from cardiovascular complications, obesity can cause some other dangerous conditions.

4 Serious Consequences of Obesity

1: Obesity is responsible for cartilage loss in the joints and osteoarthritis [7] as a result of the chronic strain on the articular surfaces caused by the obese person’s weight. It can also compromise bone health and increase the risk of bone fractures [8].

2: It can also be responsible for many digestive issues, such as gallbladder problems, pancreatitis and fatty liver disease, a condition in which excess fat builds up in the liver, causing complications like cirrhosis and liver failure.

3: Fat cells can produce estrogen, through a process known as aromatization. Excess adipose tissue in obesity, therefore, increases estrogen levels in the body. As a result, the peripheral aromatization caused by obesity in women is a risk factor for breast and endometrial cancers [9].

4: In men, obesity increases estrogen levels and decreases testosterone levels. This can negatively impact bone health in men [10], and cause fertility problems [11].

What are the Nutritional Guidelines for Obesity?

The goal of nutrition in the case of obesity is to lose fat. This can be achieved by creating a negative energy balance (more calories out than in) to motivate the body to use the fat stored for energy.

The most common approaches are to reduce calorie consumption, increase physical activity, or combine both methods for optimal results.

There is no magical trick for getting rid of obesity. Losing weight happens as a result of consistently making the right food choices. But some strategies and tips can make weight loss easier:

Following a plant-based whole foods diet is a good way to lose weight. Plant-based foods are high in fiber, water, essential nutrients and are low in calories. Consuming these foods is a good strategy to eat to satiation while still maintaining a caloric deficit. 

Know your Estimated Energy Requirement

Know How to Eat to Stay Healthy

It’s also important to avoid processed, packaged and junk foods which are too high in calories and easy to overeat, therefore creating a caloric surplus that is very likely to be stored as fat.

Eating a diet low in carbohydrates stimulates the production of the hormone glucagon. Glucagon is the opposite of insulin; it is secreted as a response to low blood sugar levels and can stimulate fat burning as a way to provide energy for the body [12].

Some other tips can help weight loss, they are usually referred to as ways to boost metabolism. These include the consumption of green tea, especially matcha which has been proven to stimulate fat loss [13] [14]. Other tips would be to eat smaller more frequent meals throughout the day, to do resistance training to build muscle mass, and to make sure you get enough sleep at night. 

Recipe to tackle Obesity: Matcha Green Smoothie

To help you lose weight while you load up on some healthy foods, we suggest this delicious smoothie recipe. You can have this smoothie for breakfast, or if you add a healthy protein source it can also act as a meal replacement.

Matcha green tea is high in antioxidants, and has been proven to aid fat burning and boost metabolism [12] [13].

Spinach is a low-density food high in water and fiber. Spinach will fill you up while also promoting weight loss.

Kiwis are low in carbohydrates and high in antioxidants. They add sweetness to this smoothie while keeping its color vibrant green.

Avocadoes are high in omega 3 fatty acids, which improve cardiovascular health. They can even increase feelings of satiation and help maintain a healthy body weight [15].

Ingredients

To make this smoothie, here is what you’ll need:

• 1 cup of spinach.
• 1 tbsp of matcha powder.
• 2 medium kiwis.
• ½ an avocado.
• 2 to 3 tbsp of chia seeds, ground flaxseeds, hemp hearts, or a healthy protein powder.
• 1 cup of water or unsweetened almond milk.
• Optional: ice cubes.

Instructions

• In a high-speed blender, add the peeled kiwis, the avocado, the water or unsweetened almond milk, your protein source, and the matcha powder.
• You can add ice cubes to the mix to make your smoothie creamier, frothier and more refreshing.
• Blend all ingredients.
• Serve and enjoy!

This smoothie is a balanced meal high in fiber, protein, carbohydrates, and omega 3 fatty acids. It is a great option for breakfast and can even replace other meals.

The Bottom Line:

• The prevalence of obesity in the general population has greatly increased in the last decades.
• Weight gain is caused by a positive energy balance.
• Obesity is defined as a Body Mass Index of 30.0 or higher.
• Android obesity is the type of obesity associated with cardiovascular complications.
• Obesity is a leading mortality cause worldwide. Don’t let that come near you!
• It is an important cardiovascular risk factor that is responsible for strokes and heart attacks.
• It is also a potential cause of insulin resistance and thus the onset of type II diabetes.
• It can cause joint destruction and bone fractures.
• It can also be responsible for gallbladder issues, pancreatitis, and fatty liver disease.
• Obesity is a risk factor for breast and endometrial cancers in women.
• Combining nutritional and lifestyle interventions is the most efficient approach to manage obesity.