The Dangers of Obesity: People with These Habits Are More Prone to Gaining Weight
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Abnormal weight can lead to various health problems, including hypertension, diabetes, cardiovascular diseases, fatty liver, and even certain types of cancer. Therefore, it is crucial for everyone to take responsibility for their own health.
Standard Classification of Obesity
The Body Mass Index (BMI) is a statistical measure that uses a person's weight and height to estimate body fat in individuals of all ages and genders. It is calculated as follows:
BMI = weight (kg) / height² (m²)
Based on BMI values, obesity is classified into three levels:
- Obesity Class I: BMI of 30–34.9 kg/m²
- Obesity Class II: BMI of 35–39.9 kg/m²
- Obesity Class III: BMI ≥ 40 kg/m² (also known as severe, extreme, or massive obesity)
The Greater the Obesity, the Higher the Risk
A 2022 study published in *The Lancet* found that obesity is associated with 21 major diseases, and these diseases are interconnected. Compared to individuals with a healthy weight, obese individuals have a 12.39 times higher risk of developing multiple complex diseases.
The study first analyzed data from over 110,000 individuals and later validated the findings in a cohort of more than 490,000 people. Over a follow-up period of more than ten years, researchers discovered the following:
Obesity is highly correlated with 21 diseases, including cardiovascular diseases, digestive system disorders, respiratory conditions, neurological disorders, musculoskeletal diseases, and infectious diseases.
The higher the degree of obesity, the greater the risk of multiple complex diseases.
Compared to individuals with a healthy weight, obese individuals are 2.83 times more likely to develop at least one obesity-related disease.
The risk of developing two diseases increases 5.17 times, and the likelihood of suffering from four or more diseases rises 12.39 times.
Obesity-related disease risks increase with age:
- From the age of 30, obese individuals begin to face an elevated risk of developing one or two obesity-related diseases.
- From the age of 45, the risk of multiple complex diseases significantly increases.
- By the age of 55, the risk of developing multiple diseases in obese individuals is equivalent to that of healthy-weight individuals at the age of 75.
Five Habits That Make People More Prone to Obesity
Many people know that preventing obesity involves "controlling diet and increasing exercise"—eating fewer high-calorie foods and engaging in regular physical activity. However, they often overlook certain lifestyle habits that also contribute to weight gain.
Two Eating Habits That Lead to Weight Gain
- Skipping breakfast frequently
- Eating late at night
A 2024 study published in the *American Journal of Clinical Nutrition* found that people who regularly skip breakfast or eat late at night tend to gain weight and waist circumference more quickly.
This study included over 48,000 participants with an average age of 50.1 years. Over a four-year follow-up period:
- People who frequently skipped breakfast and ate late at night gained an average of 0.53 kg per year and increased their waist circumference by 0.41 cm per year.
- People who either skipped breakfast or frequently ate late-night snacks gained 0.29 kg per year, with a 0.25 cm increase in waist circumference.
The study suggested that irregular eating habits may disrupt circadian rhythms by altering the expression of clock genes, which can lead to metabolic changes, including imbalances in obesity-related hormones, glucose metabolism, and gastrointestinal function.
Two Sleep Habits That Increase Obesity Risk
- Going to bed after 10 PM regularly
- Sleeping less than six hours per night
A 2021 study published in *JAMA Network Open* analyzed data from over 136,000 middle-aged and older adults across 26 countries and found that late bedtimes and insufficient sleep significantly increase the risk of obesity and abdominal fat accumulation.
The study found that, compared to individuals who went to bed between 8 PM and 10 PM, those who slept later had higher risks of both general obesity (based on BMI) and abdominal obesity (based on waist circumference). The later they went to bed, the greater the risk.
Additionally, sleeping less than five hours per night was classified as severe sleep deprivation, which increased the risk of:
- General obesity by 27%
- Abdominal obesity by 16%
Even taking daytime naps could not compensate for the negative effects of inadequate nighttime sleep.
High Stress Levels Increase the Risk of Obesity
Some people place excessive demands on themselves, leading to high levels of stress. Psychological stress affects the hypothalamic-pituitary-adrenal (HPA) axis, promoting cortisol release, which can increase appetite and alter eating behaviors. Stress may also affect insulin secretion and peripheral tissue receptor function, contributing to insulin resistance and increasing the risk of obesity.
Normally, the body can regulate cortisol levels. However, under stress—such as fear, sleep deprivation, poor diet, or anxiety—cortisol levels rise. Long-term cortisol imbalance can lead to various metabolic issues. Elevated cortisol levels may result in:
- "Moon face" (facial fat accumulation)
- Central obesity (fat accumulation around the abdomen)
- Increased blood sugar and blood pressure
- Higher risk of osteoporosis
To manage stress effectively, it is advisable to maintain a positive mindset and find ways to relax. Activities such as reading, watching movies, shopping, socializing with friends, traveling, or exercising can help alleviate stress and improve overall well-being.
FAQs about Obesity
Is Obesity a Chronic Disease?
Yes, obesity is recognized as a chronic disease because, for most people, it is a long-term or even lifelong condition that requires continuous management. It is not merely a result of excessive calorie intake but rather a complex interplay of genetic, metabolic, behavioral, and environmental factors. Once obesity develops, the body undergoes physiological changes that make weight loss and maintenance challenging, such as alterations in hormone levels that regulate hunger and metabolism.
Does Obesity Cause Diabetes?
Yes, obesity is a major risk factor for type 2 diabetes because excessive fat accumulation in the body, particularly visceral fat, can lead to insulin resistance. When fat cells become too large, they release inflammatory substances and disrupt the normal function of insulin, making it harder for cells to absorb glucose from the blood. As a result, the pancreas produces more insulin to compensate, but over time, it may become unable to keep up with the demand, leading to high blood sugar levels and eventually type 2 diabetes.
Does Obesity Cause High Blood Pressure?
Yes, obesity can cause high blood pressure due to several physiological mechanisms. Excess body fat, particularly visceral fat, increases the workload on the heart by requiring more blood to supply oxygen and nutrients to tissues, leading to higher blood volume and elevated pressure on artery walls.
Is Obesity an Eating Disorder?
Obesity and eating disorders have traditionally been viewed as distinct conditions, each studied from different theoretical perspectives—obesity primarily from a medical and metabolic standpoint, while eating disorders are examined through psychological and behavioral frameworks. However, emerging research highlights a growing overlap between the two, as individuals with obesity are increasingly diagnosed with eating disorders such as binge-eating disorder (BED) and night eating syndrome. This co-occurrence suggests that, in some cases, obesity may be influenced by disordered eating behaviors rather than solely by metabolic or lifestyle factors.
Is Obesity Hereditary?
Obesity is influenced by both genetic and environmental factors, making it a complex condition rather than solely hereditary. Research has shown that genetics play a significant role in determining a person’s susceptibility to obesity by affecting metabolism, fat storage, and appetite regulation. Individuals with a family history of obesity may inherit genes that make weight gain more likely. However, environmental factors such as diet, physical activity, and lifestyle choices also contribute significantly. Unhealthy eating habits, sedentary behavior, and socioeconomic influences can increase obesity risk, even in those without a genetic predisposition.
