Obesity is a condition characterized by abnormal or excessive fat accumulation that can impair health and increase the risk of various chronic diseases. Obesity is not just a cosmetic concern, but a serious medical problem that affects millions of people worldwide, including Indian men.
According to the World Health Organization (WHO), obesity is defined as a body mass index (BMI) of 30 or more. BMI is a simple measure of weight-for-height that is calculated by dividing weight in kilograms by height in meters squared. For example, a man who weighs 90 kg and is 1.8 m tall has a BMI of 27.8, which is considered overweight. If he weighs 100 kg, his BMI would be 30.9, which is considered obese.
Obesity can also be measured by waist circumference, which reflects the amount of fat around the abdomen. Abdominal obesity is associated with a higher risk of heart disease, diabetes, and some cancers. A waist circumference of more than 90 cm for men is considered abdominal obesity.
Reasons Why Men Go Obese
There are many factors that contribute to obesity, such as genetics, lifestyle, environment, and medical conditions. Some of the common reasons why men go obese are:
- Eating too much and too often: Consuming more calories than the body needs or burns leads to weight gain and fat accumulation. Eating large portions, frequent snacking, eating out, consuming high-fat and high-sugar foods and beverages, and skipping breakfast are some of the dietary habits that can cause obesity.
- Being physically inactive: Lack of physical activity reduces the energy expenditure and muscle mass of the body, which lowers the metabolic rate and makes it easier to gain weight. Sedentary behaviors, such as watching TV, using computers, or driving, also contribute to obesity.
- Having a stressful or irregular lifestyle: Stress can affect the hormones that regulate appetite and metabolism, leading to overeating or binge eating. Irregular sleep patterns can also disrupt the circadian rhythm and affect the hormones that control hunger and satiety. Smoking, alcohol consumption, and drug use can also influence weight gain by altering the metabolism or appetite.
- Having a genetic predisposition: Some people may inherit genes that make them more prone to obesity or affect their response to diet and exercise. For example, some people may have a gene variant that increases their appetite or reduces their ability to feel full. Some people may also have a gene variant that makes them less responsive to insulin, which is a hormone that regulates blood sugar levels and fat storage.
- Having a medical condition or taking certain medications: Some medical conditions, such as hypothyroidism, Cushing’s syndrome, polycystic ovary syndrome (PCOS), or Prader-Willi syndrome, can cause obesity by affecting the hormones or metabolism of the body. Some medications, such as steroids, antidepressants, antipsychotics, or antidiabetic drugs, can also cause weight gain by increasing appetite or reducing energy expenditure.
Impact on Men’s Health If Obese
Obesity can have serious consequences for men’s health and well-being. Some of the health risks associated with obesity are:
- Type 2 diabetes: Obesity can impair the body’s ability to use insulin properly, leading to high blood sugar levels and insulin resistance. This can damage various organs and tissues in the body and increase the risk of complications such as kidney failure, nerve damage, eye problems, heart disease, stroke, and amputation.
- Heart disease and stroke: Obesity can raise the blood pressure and cholesterol levels in the body, which can damage the blood vessels and increase the risk of heart attack and stroke. Obesity can also cause inflammation and oxidative stress in the body, which can contribute to plaque formation and artery blockage.
- Certain cancers: Obesity can increase the risk of certain cancers in men, such as prostate cancer, colon cancer, liver cancer, kidney cancer, esophageal cancer, and pancreatic cancer. Obesity can affect the hormones that regulate cell growth and division, such as testosterone and insulin-like growth factor (IGF). Obesity can also cause chronic inflammation and oxidative stress in the body, which can promote DNA damage and tumor formation.
- Sleep apnea: Obesity can cause excess fat to accumulate around the neck and throat, which can narrow the airway and obstruct breathing during sleep. This can lead to snoring, low oxygen levels, and frequent awakenings at night. Sleep apnea can impair the quality and quantity of sleep, which can affect the mood, memory, concentration, and immune system of the person. Sleep apnea can also increase the risk of heart disease, stroke, diabetes, and depression.
- Erectile dysfunction: Obesity can affect the sexual function and performance of men by reducing the blood flow and nerve signals to the penis. Obesity can also lower the testosterone levels in men, which can affect the libido, erection quality, and sperm production. Obesity can also cause psychological distress and low self-esteem in men, which can affect their sexual confidence and satisfaction.
- Osteoarthritis: Obesity can put extra pressure and stress on the joints, especially the knees, hips, and lower back. This can cause the cartilage that cushions the joints to wear away, leading to pain, stiffness, and inflammation. Osteoarthritis can limit the mobility and function of the person and affect their quality of life.
Foods to Have and Avoid for Obesity Management
The key to obesity management is to follow a healthy and balanced diet that provides adequate nutrition and energy for the body, while creating a calorie deficit that promotes weight loss. Some of the general principles of a healthy diet for obesity management are:
- Eat more fruits and vegetables: Fruits and vegetables are rich in vitamins, minerals, antioxidants, and fiber, which can help prevent chronic diseases, lower cholesterol, regulate blood sugar, and improve digestion. They are also low in calories and high in water content, which can help fill up the stomach and reduce hunger. Aim for at least five servings of fruits and vegetables per day, preferably fresh, whole, and colorful. Avoid canned, dried, or juiced fruits and vegetables, as they may contain added sugar, salt, or preservatives.
- Eat more whole grains: Whole grains are grains that have not been refined or processed, such as brown rice, oats, barley, quinoa, millet, and buckwheat. They contain more fiber, protein, and nutrients than refined grains, such as white rice, white bread, white pasta, and cornflakes. They can help lower cholesterol, blood pressure, and blood sugar levels, as well as prevent constipation and colon cancer. They can also provide a sustained source of energy and keep you full for longer. Aim for at least three servings of whole grains per day. Avoid refined grains and products made from them, such as cakes, cookies, pastries, crackers, and chips.
- Eat more lean protein: Protein is essential for building and repairing muscles, bones, skin, hair, and other tissues in the body. It also helps regulate hormones, enzymes, and immune system functions. Protein can also increase the metabolic rate and reduce appetite by increasing the feeling of fullness. Lean protein sources include poultry (chicken or turkey), fish (salmon or tuna), eggs (white or whole), dairy (milk or yogurt), legumes (beans or lentils), nuts (almonds or walnuts), seeds (flaxseeds or chia seeds), and soy (tofu or tempeh). Aim for at least two servings of lean protein per day. Avoid red meat (beef or pork), processed meat (sausage or bacon), and fried or fatty foods (cheese or butter).
- Eat less fat: Fat is a concentrated source of calories that can easily lead to weight gain if consumed in excess. Fat is also involved in the transport and storage of fat-soluble vitamins (A, D, E, K) and essential fatty acids (omega-3 and omega-6) in the body. Fat can be classified into saturated fat (solid at room temperature) and unsaturated fat (liquid at room temperature). Saturated fat is mainly found in animal products (meat or dairy) and some plant oils (coconut or palm). Unsaturated fat is mainly found in plant oils (olive or sunflower) and some fish oils (salmon or sardine). Saturated fat can raise the levels of bad cholesterol (LDL) in the blood and increase the risk of heart disease and stroke. Unsaturated fat can lower the levels of bad cholesterol (LDL) and raise the levels of good cholesterol (HDL) in the blood and protect against heart disease and stroke. Aim for no more than 20 to 30 percent of total daily calories from fat, and limit saturated fat to less than 10 percent of total daily calories. Avoid trans fat (hydrogenated or partially hydrogenated oils) completely, as they can raise the levels of bad cholesterol (LDL) and lower the levels of good cholesterol (HDL) in the blood and increase the risk of heart disease and stroke.
- Eat less sugar: Sugar is a simple carbohydrate that provides quick energy for the body but has no nutritional value. Sugar can be naturally present in foods such as fruits, vegetables, and dairy products, or added to foods such as sweets, beverages, and sauces. Added sugar can spike the blood sugar levels and stimulate the release of insulin, which is a hormone that regulates blood sugar levels and fat storage. Excess sugar intake can lead to weight gain, insulin resistance, diabetes, tooth decay, and inflammation. Aim for no more than 10 percent of total daily calories from added sugar, and limit intake of sugary beverages such as soda,juice, energy drinks, sports drinks, and flavored milk. Avoid adding sugar to tea, coffee, or cereals. Choose natural sweeteners such as honey, maple syrup, or stevia instead of artificial sweeteners such as aspartame, sucralose, or saccharin.
- Eat less salt: Salt is a mineral that helps maintain the fluid balance and blood pressure in the body. Salt can be naturally present in foods such as seafood, dairy products, and eggs, or added to foods such as bread, cheese, snacks, and sauces. Excess salt intake can cause the body to retain water and increase the blood pressure and the risk of heart disease, stroke, and kidney disease. Aim for no more than 5 grams of salt per day, which is equivalent to one teaspoon. Avoid adding salt to food or using salt shakers. Choose low-sodium or sodium-free products. Use herbs, spices, lemon juice, vinegar, or garlic to flavor food instead of salt.
- Eat in moderation and with mindfulness: Eating in moderation means eating only as much as the body needs and not more than that. Eating with mindfulness means paying attention to what, when, how, and why one is eating. Eating in moderation and with mindfulness can help control the calorie intake and prevent overeating or binge eating. Some tips to eat in moderation and with mindfulness are:
- Eat slowly and chew well: This can help digest the food better and signal the brain that the stomach is full.
- Use smaller plates and bowls: This can help reduce the portion size and avoid wasting food.
- Drink water before and during meals: This can help hydrate the body and fill up the stomach.
- Avoid distractions while eating: This can help focus on the food and enjoy it more.
- Stop eating when satisfied and not stuffed: This can help avoid feeling uncomfortable or guilty after eating.
- Listen to the body’s hunger and fullness cues: This can help eat only when hungry and not when bored, stressed, or emotional.
Physical Exercises and Recommended Lifestyle for Obesity Management
The other key to obesity management is to increase the physical activity level and adopt a healthy lifestyle that supports weight loss and maintenance. Physical activity can help burn calories, build muscles, improve metabolism, enhance mood, reduce stress, and prevent chronic diseases. Some of the general principles of physical activity and lifestyle for obesity management are:
- Do at least 150 minutes of moderate-intensity aerobic exercise per week: Aerobic exercise is any activity that increases the heart rate and breathing rate for a sustained period of time, such as brisk walking, jogging, cycling, swimming, or dancing. Aerobic exercise can help improve the cardiovascular fitness and endurance of the body, as well as lower the blood pressure, cholesterol levels, and blood sugar levels. Aim for at least 30 minutes of moderate-intensity aerobic exercise on most days of the week, or 15 minutes of vigorous-intensity aerobic exercise on some days of the week. Vigorous-intensity aerobic exercise is any activity that makes the heart rate and breathing rate very high, such as running, sprinting, jumping rope, or playing soccer.
- Do at least two sessions of strength training per week: Strength training is any activity that involves lifting weights, using resistance bands, or doing bodyweight exercises, such as push-ups, pull-ups, squats, or lunges. Strength training can help increase the muscle mass and strength of the body, as well as raise the metabolic rate and reduce the body fat percentage. Aim for at least two sessions of strength training per week, focusing on different muscle groups each session, such as chest, back, arms, legs, and core.
- Do some flexibility exercises daily: Flexibility exercises are any activities that stretch the muscles and joints of the body, such as yoga, pilates, tai chi, or simple stretches. Flexibility exercises can help improve the range of motion and posture of the body, as well as prevent muscle soreness and injury. Aim for some flexibility exercises daily, especially before and after other exercises, to warm up and cool down the body.
- Incorporate some physical activity into daily routine: Besides doing structured exercises, one can also increase the physical activity level by incorporating some movement into daily routine, such as taking stairs instead of elevator, walking or cycling instead of driving, doing household chores or gardening, playing with children or pets, or joining a sports club or hobby group. These activities can help burn extra calories, relieve boredom, and make life more fun.
- Monitor progress and adjust accordingly: One can monitor the progress and effectiveness of physical activity and lifestyle changes by using various tools and methods, such as weighing scale, measuring tape, body fat analyzer, fitness tracker, or fitness app. These tools can help measure the weight, body fat percentage, waist circumference, calorie intake, calorie expenditure, steps taken, distance covered, heart rate, and sleep quality of the person. One can also use a journal, a diary, or a calendar to record the physical activity and lifestyle habits of the person. These methods can help track the changes, challenges, and achievements of the person. One can also use feedback, support, or guidance from others, such as family, friends, trainer, or doctor, to motivate and inspire the person. One should monitor the progress and adjust accordingly at least once a month, or more often if needed, to ensure that the physical activity and lifestyle changes are suitable, safe, and effective for the person.
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