Obesity isn’t just about body weight. It’s a myth that obesity is only about how much you weigh or your BMI. In reality, obesity is about “fat mass.” Fat is an endocrine organ that produces many hormones and chemicals. When there’s too much fat, it creates excessive harmful hormones, leading to low-grade chronic inflammation in the body. This inflammation can cause various chronic diseases, making obesity a gateway to many other illnesses.
*The Limitations of BMI : Why It May Not Be a Perfect Measure of Health*
Body Mass Index (BMI) is a widely used tool for assessing a person’s weight relative to their height. It’s calculated by dividing weight in kilograms by height in meters squared, categorizing individuals as underweight, normal weight, overweight, or obese. While convenient and easy to use, BMI has significant limitations, making it an imperfect measure of health or body composition.
A key issue with BMI is that it doesn’t distinguish between muscle and fat mass. For example, athletes or bodybuilders may have a high BMI due to muscle mass, not excess fat, yet BMI might inaccurately classify them as overweight or obese. On the other hand, someone with a low BMI might appear healthy but could have a high percentage of body fat and low muscle mass, a condition known as “normal weight obesity,” which carries health risks.
In short, while BMI is useful for general weight assessment, it doesn’t fully capture an individual’s health. By not differentiating between muscle and fat, BMI can sometimes mislead, highlighting the need for additional measures to more accurately assess health and body composition.
A key factor in obesity is consuming more calories than are burned, known as “negative energy balance.” This occurs when the calories consumed through food and beverages exceed those burned through physical activity and basic metabolic functions like breathing and digestion. The excess calories are stored as fat, leading to weight gain.
In today’s fast-paced world, many people, especially working youth, consume more calories than they realize. The prevalence of highly processed, calorie-dense foods and larger portion sizes has made overeating common. These foods, often high in sugars and unhealthy fats, contribute significantly to excessive calorie intake.
A practical solution is mindful eating. By becoming more aware of food choices and portion sizes, and by paying attention to hunger and fullness cues, individuals can reduce overeating. Eating slowly and chewing properly also helps.
Additionally, small lifestyle changes, like taking the stairs, walking or biking for short trips, and standing more often, can increase daily calorie expenditure and help manage weight.
Lets talk why people do “excessive eating” . Once we know why we can address it .
Mostly excessive eating is a result of either “easy availability” of the “attractive food “ in the environment , or behavioural causes ie thoughts and emotions . In addition, there is another system called “Hedonic system” or “Reward system” from where the term called “ Hedonic eating “ comes. This is a very common reason of excessive eating especially in those with low mood , anxiety and depression .By eating and munching , body produces a reward hormone called dopamine and serotonin which gives a “feeling of reward and satisfaction” to the mind. Now the question arise how to fix this issue. Well there is no medicine for that. The only solution to this is “practice yoga” and intensive exercise . Such practices open alternate pathways in the brain to produce “reward chemicals” thus achieving same benefits without eating sweet and other carb rich foods. Stay tuned for more info.
Do you know today’s modern life with “chronic stress” is a big contributor to obesity. Chronic stress produces a lot of cortisol. Cortisol increases appetite especially for “high caloric food”. It also redistributes body’s fat mass to the abdominal region. High production of cortisol can increase levels of ghrelin, the hunger hormone , and decrease levels of leptin, a satiety hormone . In addition , it increases blood glucose levels leading to increased levels of insulin which increases appetite.
Few important stress busters are , Mindfulness and Meditation , Yoga , Hatha Yoga , Pranayam, Regular Exercise, engaging with hobbies , Adequate Sleep , avoid alcohol Tobacco , smoking , caffeine, sugar , and very important to reduce Screen Time. Incorporating these measures into your daily routine can significantly help in managing stress and promoting overall well-being.
A simple and effective approach to weight management is mindful eating. This practice involves paying full attention to the experience of eating and drinking, both physically and emotionally. Rather than rushing through meals, mindful eating encourages you to slow down and savor each bite. Begin by tuning into your hunger and fullness cues—eating only when genuinely hungry and stopping when satisfied, not stuffed.
Focus on the taste, texture, and aroma of your food. Chew slowly and appreciate the flavors. Avoid distractions such as TV or smartphones during meals, which can lead to overeating. Additionally, be aware of emotional triggers—like stress, boredom, or sadness—that might prompt unnecessary snacking.
Practicing mindful eating helps you develop a healthier relationship with food, reduce overeating, and enjoy your meals more fully. It’s not just about what you eat, but how you eat that can significantly impact your overall well-being.