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By Dr. Arpit Verma +2 more
Table of Contents
According to World Health Organization (WHO), overweight and obesity are defined “as abnormal or excessive fat accumulation that presents a risk to health[1]. Obesity is often a result of unhealthy lifestyles, imbalanced diets, stress, and genetic and environmental factors. Chronic conditions like diabetes, when associated with obesity, increase the risk of health complications. A body mass index (BMI) over 25 is considered overweight, while a BMI over 30 is considered obese. In 2019, an estimated 5 million noncommunicable disease (NCD) deaths were linked to higher-than-optimal BMI[1].
It is important to be aware of the risk factors and possible complications associated with obesity. Making slight changes to your lifestyle, like eating healthy and exercising every day, can make a difference to your life. Let’s explore how obesity and high blood sugar are connected and what steps can help manage them effectively.
Diabetes and obesity are two closely related conditions. Researchers have drawn many parallels between the rising obesity rate in India and type 2 diabetes, both of which are considered epidemics today. Obesity significantly increases the risk of type 2 diabetes, and in cases where people have been able to put their diabetes into remission, weight loss was one of the major factors in their recovery. The Obesity rate in India has been increasing heavily in the past few years, with over 135 million people estimated to be in the obesity BMI range.
According to the ICMR study, the prevalence of obesity in India was estimated to be 28·6% for generalised obesity and 39·5% for abdominal obesity[2] [3].
Type 1 diabetes: While obesity cannot lead to type 1 diabetes, it can certainly worsen the symptoms caused by it. Since people with type 1 diabetes are insulin-dependent, this can cause their dosage to be increased with time and also increases the risk of developing high blood pressure and heart diseases. People with type 1 diabetes need to manage their weight carefully and make sure that they counteract obesity and growing insulin resistance with exercise and diet.
Type 2 diabetes: Diabetes, obesity and metabolism are closely related to each other, especially when it comes to type 2 diabetes.
According to the American Obesity Association, 85% of people with type 2 diabetes are either obese or overweight[4]. People with sedentary lifestyles and/or who consume too much sugar, processed and fatty food tend to become obese and develop high blood sugar faster. This in turn affects metabolism and makes it difficult for the cells to respond to insulin and consume blood sugar. If the imbalance is present for too long, the person eventually ends up being diagnosed with type 2 diabetes.
Obesity is generally measured by calculating BMI or Body Mass Index. If you have a BMI higher than 30.0, it indicates obesity. Although BMI is not a perfect indicator of obesity, in the majority of cases, a BMI over 30.0 indicates significant excess fat. Even if you look lean, you may have a high quantity of fat around your abdomen, which builds up internally and can be difficult to notice.
While we see that most cases of obesity lead to complications like type 2 diabetes, that is not always the case. Some individuals with a BMI over 30 may not exhibit metabolic disorders like heart disease, high blood pressure, high cholesterol and type 2 diabetes. According to studies, it has been seen that almost 35% of obese people are not diagnosed with type 2 diabetes or any of the other three complications. So they have metabolically healthy obesity. But that does not in any way mean that obesity is healthy. Studies have shown that metabolically healthy obese adults show a substantially increased risk of developing type 2 diabetes compared with metabolically healthy normal-weight adults[5].
Yes! Malnourishment refers to an imbalance of essential nutrients in the diet. It occurs when a person has too much or too little food or essential nutrients. A person with malnutrition may lack vitamins, minerals, and other vital substances their body needs to function. People who eat plenty but do not have enough variation in their diet can also become malnourished.
Eating highly processed foods may provide enough calories to meet daily requirements, but it can lead to a deficiency of essential nutrients that are required for the healthy functioning of the body[6]. This is why individuals who consume excess calories but lack dietary variety may be both obese and malnourished.
To Summarize
A person with a BMI of 30.0 or higher is diagnosed as obese. Although the BMI normal range can be misleading in certain situations, it provides a simple and largely effective standard by which the average person can measure themselves to see if they should consult a doctor or make lifestyle changes. Anyone can be obese, regardless of age or sex and the condition is linked to over 60 chronic illnesses and health complications.
| BMI | Classification |
| 18.5 or lower | Underweight |
| 18.5 – 25.0 | Normal Weight |
| 25.0 – 30.0 | Overweight |
| 30.0 to 35.0 | Class 1 Obesity |
| 35.0 to 40.0 | Class 2 Obesity |
| 40.0 or higher | Class 3 Obesity |
If you want to understand obesity in detail, here is the latest revised classification- As per the latest changes in the classification of obesity:
In Stage 1 Obesity, individuals have increased adiposity (BMI>23 kg/m2) without any discernible effects on organ functions or daily activities.
Stage 2 Obesity denotes a more advanced state characterised by heightened adiposity (generalised and abdominal), impacting both physical and organ functions, resulting in functional limitations during day-to-day activities, and contributing to co-morbid diseases. The criteria for Stage 2 Obesity include a mandatory BMI exceeding 23 kg/m2 and at least one of the following: excess waist circumference or waist-to-height ratio. Additionally, the presence of one or more symptoms indicative of limitations in daily activities or one or more obesity-related comorbid conditions/diseases are needed to support stage 2 obesity [7].
Diabetes and obesity are officially classified as epidemics by the World Health Organization (WHO) and it is estimated that more than 4 million people die every year due to obesity-related causes[8].
Obesity has reached epidemic proportions globally, with at least 2.8 million people dying each year as a result of being overweight or obese[9].
It is estimated that cases of obesity have tripled since 1975, and as of 2016, there were at least 1.9 billion adults who were classified as overweight, with 650 million of them considered to be obese. Obesity, along with diabetes, is largely preventable and should be controlled through diet and exercise.
One of the most obvious obesity signs and symptoms is increasing waist size or waist-to-height ratio[10]. If it is difficult to fit into old clothes and you have to shop for larger sizes, it is a sign that you are putting on weight and heading towards obesity.
In addition, there are a number of aspects both in and outside our control that can lead to or increase the risk of developing obesity and diabetes, such as:
Poor diet, a sedentary lifestyle and alcohol consumption are some of the leading causes of obesity. It is okay to indulge from time to time, but indulgence without healthy habits to compensate for it would immediately lead you to start seeing obesity signs and symptoms.
The American Diabetes Association recommends:
Regular exercise is associated with the prevention and minimisation of weight gain, reduction in blood pressure, improvement in insulin sensitivity and glucose control, and optimisation of lipid profile, all of which are independent risk factors for the development of Type 2 diabetes[11].
People who are obese are susceptible to certain health risks or complications. Some of these include:
To Summarize
You may have heard the saying, “sitting is the new smoking,” and there’s some truth to it.
All of us lead a very hectic life and work for long hours. Most of us have jobs that require prolonged sitting and minimal physical activity and once we are done with the working hours, we are so tired that we crash on the beds again. Even if we drag ourselves out and get a cup of coffee with friends, we are again sitting down. Without realising it, we end up harming ourselves because we are chained to a sedentary lifestyle. Studies suggest that lack of physical activity and prolonged sitting affects our joints, muscle tone, and posture and increases the risk of insulin resistance and weight gain. Thus, it has dire consequences that we are not even aware of.
Nowadays, obesity is starting to affect even the younger population. While there are several reasons for this, a sedentary lifestyle, irregular diet, irregular sleeping patterns and procrastination are among the main reasons behind the rising rates of weight gain in Gen Z and millennial generations.
Hailed as the ‘tired generation’, there are numerous reports and studies that indicate that both millennials and Gen-Z find themselves feeling tired and overwhelmed. This leads to procrastination and demotivation and the habit of putting things off until they become absolutely necessary. As a result, these generations have shown rampant levels of obesity and diabetes. There are numerous causes for this, but the leading culprits are thought to be stress and anxiety that comes from a lack of quality sleep.
The COVID-19 pandemic has hit the generation extra hard as it became difficult to maintain a routine without having to go to college or work every day. Exercise and diets are put off until it is more convenient to take them up, which can be anytime from tomorrow to never. However, being physically active and indulging in a routine of self-care is something that shouldn’t have to wait for the right time or place.
Studies have recorded that poor mental health often leads to weight gain and eventually, obesity. There is a significant association of anxiety with obesity. Any anxiety disorder was associated with a 46% increased possibility to be obese.
Obese children presented a psychiatric disorder more often than overweight or normal-weight children [13]. The reason behind this is that people who suffer from depression, anxiety and other mental health complications may struggle to build or maintain positive habits while also struggling with the symptoms of poor mental health. Some disorders may lead to binge eating and lack of interest in physical activity, and some medications given for mental illness may also lead to weight gain. It is important to understand that if you notice a sudden weight gain due to a mental health ailment, don’t just let it go, instead, discuss it with your doctor and understand the healthy ways to control your weight.
In a longitudinal study in New Zealand, up to 17% of the overweight prevalence observed at 26 years of age was estimated to be attributable to viewing >2 hours of television per day on weekdays during childhood and adolescence.5 Observational studies have also revealed that greater screen time is associated with cardiometabolic risk factors more broadly, including hypertension, elevated cholesterol levels, insulin resistance, elevated inflammation, and the metabolic syndrome[14]. Obesity can be linked with underlying systemic problems like hormonal imbalances. Consult a doctor for the right advice.
If you’re caring for someone who is struggling with obesity, it is first important to note the stigma and discrimination that obese people can face on a day-to-day basis, which hurts their confidence.
Focus on doing things that are entertaining and make sure to maintain a positive atmosphere around them as they may be anxious about the efforts they are making. Encouragement from time to time (even if results are minuscule) can go a long way to help them stay motivated.
To Summarize
Diabetes and obesity are two of the most common non-communicable diseases in the world.
In 2022, 1 in 8 people in the world was living with obesity. Worldwide, adult obesity has more than doubled since 1990, and adolescent obesity has quadrupled.
In 2022, 2.5 billion adults (18 years and older) were overweight[15]. The increasing number of cases of obesity and diabetes is attributed to the prevalence of sedentary lifestyles, poor eating habits and a lack of exercise.
Being overweight and obese puts you at risk for several diseases which can be prevented. Exercise improves blood glucose control in type 2 diabetes, reduces cardiovascular risk factors, contributes to weight loss, and improves well-being. Regular exercise may prevent or delay type 2 diabetes development. Regular exercise also has considerable health benefits for people with type 1 diabetes (e.g., improved cardiovascular fitness, muscle strength, insulin sensitivity, etc.). The challenges related to blood glucose management vary with diabetes type, activity type, and presence of diabetes-related complications. Physical activity and exercise recommendations, therefore, should be tailored to meet the specific needs of each individual by a doctor[16].
So if you’re dealing with obesity right now, here are three steps for you to make weight loss a significant part of your recovery:
The first step to deal with obesity and diabetes is acknowledging that it is something harmful that needs to be dealt with now and not later. The efforts you put into anti-obesity diet plans and exercise will bear fruit over time, but it is critical that you consistently apply them.
Choose any physical activity that you enjoy and are able to do comfortably, whether it is going to the gym, yoga or any sport of your choice. Make anti-obesity diet plans and try to follow easy home remedies to reduce weight that are suited to your preferences and keep making advancements over time.
Going through diet and exercise plans is confusing and intimidating, which is why you must craft your own journey. Think from the perspective of “starting small, starting now” to get over the anxiety about getting everything right.
Now that you’ve acknowledged the need for weight loss, embrace the weight loss mentality for a brighter and healthier future. Try and carry this mentality with you throughout the day. Apart from that 30-minute exercise window, think about ways that can further help you lose weight with other day to day activities. For example, resolve to take the stairs instead of the elevator, invest in 6 simple exercises for your desk job, do some simple desk exercises during your work breaks, maybe even choose to do household cleaning chores once in a while.
Weight loss is linked with improved energy levels, better mood, lower risk of diabetes and obesity-related diseases and many more benefits. Not to mention, it can be fun to go about the journey if you choose activities and methods you enjoy as you figure out how to get rid of obesity. Do not be worried about the results and instead focus on the process.
While most journeys end at a destination, your weight loss goal, in this case, is the destination you need to arrive at the end. Work with your healthcare practitioner or dietician to find out your goal weight, BMI range and healthy body fat percentage for your height and build and also a plan to achieve that target in time. Tracking your weight loss can not only help you find what works for you but also help you feel good about your results. It is advised to track your weight every 45 days from when you start your weight loss program. Here are a few parameters that your medical practitioner would use to track obesity, which you can also use to track your weight loss:
To Summarize
Regular exercise builds muscle tone which allows you to work harder for longer. The opposite is also true. Muscles that are unused and not exercised lose strength, leading to muscle wasting. For example, astronauts experience muscle-wasting symptoms as a result of weightlessness in space.
In addition to regulating blood sugar, insulin also facilitates muscle growth. The lack of insulin action on the cells due to resistance can lead to muscle wasting. Good muscle tone, in turn, supports the action of insulin in facilitating the uptake and utilisation of blood glucose by cells of muscles[17].
In extreme cases, even with exercise, the muscles don’t grow and begin to lose strength. Another reason for muscle wasting in diabetes is diabetic neuropathy, where the nerves in the body are compromised by high blood sugar, leading to numbness, weakness, loss of muscle tone and muscle atrophy.
Muscle wasting can be caused by a number of medical conditions, but the most common reason is physical inactivity. It is also one of the dangers of extreme diets and is more likely to affect people who are ageing or injured. Improper nutrition can make it difficult or impossible for the muscles to grow or even be maintained, which also causes muscle atrophy.
Muscle wasting can be tackled by keeping yourself active and exercising all your muscle groups at regular intervals. Exercises like yoga, strength training and mobility exercises can be beneficial. Keeping your blood sugar in a healthy range is also very important. In cases of severe muscle atrophy, physiotherapy and mobility exercises can help fight muscle-wasting symptoms.
Consult your doctor to determine the best treatment for muscle wasting for you. Your doctor might recommend one or more of the following treatment options:
To Summarize
Treatment of obesity depends on the type, severity and cause of obesity. Let’s understand some common terms and diagnostic parameters related to obesity.
Belly fat or sometimes called visceral fat, is a collection of fat deposits hidden inside our body, mainly around the abdominal region. It is one of the major causes of lean diabetes, it can be problematic for people who look otherwise healthy due to its impact on insulin resistance.
The only way to diagnose belly fat is through MRI or CT scans, which are expensive. A rough estimate of 10% of your total body fat, is considered to be belly fat. By and large, doctors and other medical professionals use a waist-height ratio metric to determine whether you may have visceral fat.
While outward appearances and weight checking may not give you an indication of visceral fat, the waistline is the key here. Going by the average waist- circumference, if you are male and your waist measurement is 40 inches or longer, you are likely to have excess visceral fat. For women, it is 35 inches or more. You can also calculate your Waist to height ratio with your specific height and weight. The formula is as follows:
WHtR = Waist circumference (Inches or cms)/Height (inches or cms)
You can use any unit of measurement, so long as you use the same unit for both. If you have a waist to height ratio greater than .50, you may be outside the visceral fat normal range and need to work on exercise and diet for visceral fat loss.
How to get rid of obesity? One sure shot way to fight it is exercise. Build muscle and keep your heart rate elevated so you can lose weight and burn fat to keep away obesity and diabetes. Walking is a great way to get started, while exercises like sports, swimming and dancing can be so much fun that you forget they are exercise. A combination of strength training and cardio workouts is an excellent way to achieve visceral fat reduction. Weight training is a great way to build muscle and improve your overall metabolism.
Surrounding yourself with people who prioritise healthy eating and exercise can positively influence your own habits[18]. Research shows that being around health-conscious friends makes you more likely to stay active, eat better, and stay motivated on your fitness journey.
Unfortunately, there are so many tasty foods that are the worst for your belly. The right nutrients in the right amounts make a successful weight loss plan with a calorie deficit. Add more fruits and vegetables alongside tried and tested obesity treatment home remedies. It might be a good idea to learn how to cook new diet-friendly recipes so that you can continue to eat things you like. Consult with a dietitian from time to time to understand what is the best diet for visceral fat for you. Whatever you do, don’t starve yourself, as that leads to more problems while not really helping you lose much weight.
Foods like gravy, mayonnaise, sauces and salad dressings often contain high amounts of fat and lots of calories[18].
Research from Johns Hopkins[18] found that a low-carb diet led to greater weight loss than a low-fat diet, with a higher percentage of fat loss while preserving lean muscle.
Keep a track of your weight and BMI. Your goal should be to find yourself inside the 18 – 23.9 range. However, keep in mind that BMI is not absolute and that you can have a high BMI for reasons other than excess fat. Fat weighs 1/3rd as much as muscle, so if you are putting on weight while your waistline is reducing, you are on the right track.
The overweight or obesity risk factors include diabetes, heart disease and other health complications such as high blood pressure, cholesterol, etc. While you try to get things under control, consult a doctor for a checkup to ensure you stay on track with your health goals and make necessary adjustments to your weight management plan
Your doctor may prescribe you supplements or medication to help aid weight loss if neither diet nor exercise is working. It is important that these supplements and medications are taken at the prescribed dosage suggested by your doctor and no more than that.
In cases where obesity cannot be managed by diet and lifestyle changes, doctors may weigh the risk-benefit ratio and advise option of bariatric (weight loss) surgery. There are different types of surgeries which help reduce calorie intake and weight gain. Some procedures like liposuction help remove excess fat from the body. You may also talk to your doctor about minimally invasive or non-invasive options like gastric balloon.
To Summarize
Also Read: What is Gestational Diabetes?
Your body’s metabolism slows down with age, making it harder to stay thin as you grow older. Also, sedentary lifestyles with limited physical activity make even the thinnest of people put on weight at a surprising pace. The key lies in the lifestyle choices you make, so examining them will shed some light on your weight gain. If you are eating right, getting enough exercise and still gaining weight, you should consult a doctor as sudden unexplained weight gain can be due to thyroid disorder, hormonal derangements, some other underlying disease or as an adverse effect of an ongoing medicine.
The weighing scale doesn’t always tell you if your exercise and diet are working. Measure your waistline and see if you look leaner. In many cases, exercise makes people heavier due to increased muscle mass. Look more closely at the kind of exercise you are doing and the things you are eating. It may help to consult a nutritionist or trainer about moving forward. If it still doesn’t make sense, consult a doctor for a medical opinion.
Research on diabetes and obesity has indicated that stress can make you put on weight faster. Stress can also influence behavior by indulging in overeating of foods that are high in calories, fat, and sugar[19]. Stress causes the hormone cortisol to be released into the body and too much of it can make you hungry and lead to what is known as “stress eating”. Studies have also indicated that stress slows down metabolism, creating a dual effect that leads to weight gain. Diabetes, obesity and metabolism are all closely related to stress. Therefore, good mental health is as important to combat obesity and diabetes as healthy habits like exercise and diet.
Belly fat and diabetes are closely related since belly fat is an indication of visceral fat, which can be harmful. If your waistline is above 35 as a woman or 40 as a man, you are likely to have significant amounts of visceral fat, which is associated with a number of health complications. Calculate your waist-to-height ratio and consult a physician if it is above .50 and start exercising for some visceral fat loss.
Poor diet, overeating, inadequate exercise, smoking, alcohol consumption, stress, underlying illnesses, some medications and genetics are some of the reasons the fat goes and sticks to your gut. Stomach fat has been linked with both obesity and diabetes-related health complications. Improve your habits, and if you feel like it isn’t helping, consult a doctor to find out how to make your efforts more effective.
Studies have indicated that the waist-to-hip ratio is more reliable than BMI when it comes to gauging risks of obesity-related complications. Tracking your weight is less effective, as muscle growth can increase your weight even as body fat goes down.
A high waist-to-hip ratio is one of many obesity risk factors for cardiovascular disease, diabetes and other obesity-related health complications. Multiple researchers and studies have linked excessive belly fat and diabetes together.
BMI is one of the easiest ways to determine if you should be concerned about your weight and lifestyle choices. BMI normal range is 19 – 25 and people with a BMI above 25 are considered overweight and above 30 is considered in the obesity BMI range. Although BMI is not absolute, it is a very useful metric that can help you easily understand what your goal weight should be.
Disclaimer: The information provided here is for educational/awareness purposes only and is not intended to be a substitute for medical treatment by a healthcare professional and should not be relied upon to diagnose or treat any medical condition. The reader should consult a registered medical practitioner to determine the appropriateness of the information and before consuming any medication. PharmEasy does not provide any guarantee or warranty (express or implied) regarding the accuracy, adequacy, completeness, legality, reliability or usefulness of the information; and disclaims any liability arising thereof.
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