Last updated on January 7, 2022
Content By: Dr. Nikita Toshi BDS, Assistant Manager (Medical Review) & Dr. Ritu Budania MBBS, MD (Pharmacology) Head, Medical Affairs
Last updated on January 7, 2022
In a world where stress looms in our lives each and every day, it takes a lot of willpower to motor through every day. If we are too worried about work and that is all we think about, we might end up not living our lives. Stress can lead to depression and to comfort ourselves we may turn to that unhealthy bag of chips or that rich decadent and gooey cake. Before we know it, we have gained weight and we go deeper into depression. Being obese doesn’t happen only because of living a sedentary life. Sometimes we may be genetically obese as well. But the problem with obesity is that unfortunately, it leads to health complications that are difficult to come back from. Most people who are obese eventually suffer from heart diseases and also diabetes.
Life is too precious and therefore you have to take care of it. If you are obese and are diagnosed with diabetes you have to make sure you can nip it in the bud so that it doesn’t become something you can’t come back from later. Making slight changes to your lifestyle like eating healthy and exercising every day can make a difference to your life. Let us read on to see how obesity can lead to high blood sugar and how we can take control of our life.
In a world where stress looms in our lives each and every day, it takes a lot of willpower to motor through every day. If we are too worried about work and that is all we think about, we might end up not living our lives. Stress can lead to depression and to comfort ourselves we may turn to that unhealthy bag of chips or that rich decadent and gooey cake. Before we know it, we have gained weight and we go deeper into depression. Being obese doesn’t happen only because of living a sedentary life. Sometimes we may be genetically obese as well. But the problem with obesity is that unfortunately, it leads to health complications that are difficult to come back from. Most people who are obese eventually suffer from heart diseases and also diabetes.
Life is too precious and therefore you have to take care of it. If you are obese and are diagnosed with diabetes you have to make sure you can nip it in the bud so that it doesn’t become something you can’t come back from later. Making slight changes to your lifestyle like eating healthy and exercising every day can make a difference to your life. Let us read on to see how obesity can lead to high blood sugar and how we can take control of our life.
Written by
BDS, Assistant Manager (Medical Review)
Reviewed by
MBBS, MD (Pharmacology) Head, Medical Affairs
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 skyrocketing in the past few years, with over 135 million people estimated to be in the obesity BMI range.
Sugar rich foods are one of the chief contributors to obesity and diabetes. Added sugars are high-calorie foods that do not offer any other nutrients that are needed by the body. High levels of blood sugar, also known as hypoglycemia can affect the way cells function, including how they respond to insulin, which is a vicious cycle that leads to obesity and diabetes.
Understanding the link between the types of diabetes and obesity
Type 1 diabetes– While obesity cannot lead to type 1 diabetes, it can certainly worsen the symptoms caused by it. Insulin sensitivity is how obesity causes diabetes and 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 have to carefully manage their weight 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. 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. Having a large amount of body fat can mean a surplus of fatty acids in the blood, which can increase insulin resistance, especially if it is compounded with inflammatory hormones in the body.
What is metabolically healthy obesity?
While we see that most cases of obesity lead to complications like type 2 diabetes, that is not always the case. It may sometimes happen that a person has a BMI of over 30 but they do not exhibit any metabolic symptoms like heart diseases, 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.
Can you be undernourished and still be obese?
Yes! Malnourishment means that you aren’t getting the right kind of nutrients. Consuming too much protein or fat or following extreme diets can also lead to malnourishment that results in unhealthy weight gain and eventually, obesity.
Struggling with obesity?
Explore PharmEasy’s nutrition and fitness products to help supplement your weight loss journey today!
To be labelled obese, a person must have a BMI of 30.0 or higher. Although 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 |
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. 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 are largely preventable and should be controlled through diet and exercise.
How do you know if you’re obese?
One of the most obvious obesity signs and symptoms is increasing waist size. If it is difficult to fit into old clothes 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.
Genetics
High-calorie diets
Sedentary lifestyle
Insufficient exercise
Age
Irregular sleep routine
Poor mental health
Medication side effects
Excessive alcohol consumption
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. When it comes to dealing with obesity and diabetes, it is important to get at least 150 minutes of exercise every week.
Complications of Obesity - What happens if obesity gets out of hand?
People who are obese are susceptible to suffer from a number of obesity health risks complications. Let us take a look at some:
Heart disease – High blood pressure and high cholesterol is bad news for your heart.
Digestive problems – Obesity can lead to heartburn, gallbladder problems and even complications in the liver.
Gynaecological problems – In women, obesity is one of the main causes of PCOS and irregular periods. It also puts you at risk of developing complications during pregnancy.
Sleep apnea – If you are diabetic you may also experience problems while sleeping. Sleep apnea is quite a serious condition where you experience difficulty breathing while asleep.
Joint pain – Obesity can also affect weight-bearing joints causing immense pain and inflammation.
Skip the long queues at the store!
Order your doctor-prescribed medicines on Pharmeasy in just a few clicks!
Since the COVID-19 pandemic began, most of us work from home and even active people have been forced into sedentary lifestyles. With gyms, swimming pools and other fitness options closed off to us, the risk of both obesity and diabetes increases due to a lack of exercise. For some of us, our diets are also compromised with limited options compared to our normal lives.
“Sitting is the new smoking”
Most of us have heard of the saying ‘sitting is the new smoking’ but is it true? If you ponder over it a while, you will realise that maybe it is. All of us lead a very hectic life and work for long hours. We end up sitting for most of the day 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 we end up harming ourselves because we are chained to a sedentary lifestyle. It has been seen that when we sit our blood flow slows down, our body might become insulin resistant. Our body’s ability to process fats also slows down. Thus, it has dire consequences that we are not even aware of.
Nowadays, obesity is starting to affect even the younger generation. While there are several reasons for this, a fast-paced office life, irregular diet and sleeping patterns and also procrastination among the Gen-Z and millennial generations are seen as some of the main causes for the increase in body weight.
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.
Obesity and Mental Health - How are they linked?
Studies have recorded that poor mental health often leads to weight gain and eventually, obesity. The reasoning 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 while 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.
How can we deal with obesity?
Focusing on physical activities in order to fight any health hazards like diabetes – Diabetes and obesity are both conditions that can be fought off with a healthy exercise regimen coupled with the right diet plan. It doesn’t have to be anything extraordinary. Even brisk walking for 20 minutes a day does a lot to help your body fight high blood sugar, obesity and it also has the benefits of improving mood and energy levels. Taking care of your eating habits by understanding what to eat? When to eat? and how to eat? can do wonders for your health.
Preventing lethargy from setting in by reducing screen time – Screen time has been linked with difficulty sleeping and procrastination. “I’ll sleep after one more game, one more text, one more youtube video” attitude can keep even the best of us awake until the sun comes up, leaving little time to get ready for work or to get up to get things done. This has a cascading effect that impacts routines, energy levels and generally makes us feel as though we have less time because we don’t actively know where it is going.
Excess screen time is also linked with why does the correct sitting posture matter, an over-sedentary lifestyle and absent-mindedness. A great way to deal with this is to set some times of the day as screen-free windows. Those times are for getting things done that do not require screen time. Whether it is grocery shopping, doing laundry or preparing to go to sleep, setting boundaries for yourself helps fight lethargy and procrastination.
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.
A diabetes weight loss diet and exercise plan can seem daunting to people who struggle with obesity. To help, you can offer to exercise and/or diet with them, starting small and then working your way up over time.
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.
Supplement your weight loss regime with PharmEasy’s range of health foods and drinks!
Order now and get it home delivered at your convenience.
Diabetes and obesity are two of the most common, non-communicable diseases in the world. In 2019, reports indicated that obesity was the root cause of around 1.5 million deaths, a massive number for a manageable disease. Statistics presented by the world health organization in 2014 claimed that over 420 million people were affected by diabetes, a number that is likely to have increased significantly in 2021. 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.
How can weight loss protect you from not just diabetes but other health concerns too?
Being overweight and obese puts you at risk for several diseases which can be prevented. Exercises for weight loss and a diabetes weight loss diet both have a number of beneficial effects beyond preventing the complications of obesity. Weight loss in diabetes is one of the best ways to send diabetes into remission. In every successful remission, weight loss was a significant contributor. Weight loss also helps combat several obesity-related health conditions like high blood pressure, cholesterol, triglycerides and several types of heart disease. So if you’re dealing with obesity right now, here are three ways you can make weight loss a significant part of your recovery:
#1 Acknowledging the need to lose weight is the first step to getting healthy
The first step to dealing 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 10 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 journey. Think from the perspective of “starting small, starting now” to get over the anxiety behind getting everything right.
#2 Embracing the Weight Loss Mentality
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 another 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, 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.
#3 Track your weight loss journey and reflect on how far you have come
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:
Weight-For-Height Index – In adults, a healthy weight is calculated with the weight in relation to the height.
Body Mass Index (BMI) – This is the common calculation of weight where the formula is BMI = weight in kg/height in metres square.
Waist Circumference – Having a bigger waist circumference means your weight is more because of the accumulated fat. It can be calculated with a measuring tape.
Waist-Hip Ratio – This quick way to calculate fat distribution is done by dividing the measurement of the waist by the hip.
Body Fat Percentage estimated by skinfold thickness – This test is generally done at various sites on the right side of the body where the skin is pinched and held up away from the underlying muscle. A special calliper is then used to measure the thickness of the skin in mm.
Tackle obesity in a healthy way.
Explore PharmEasy’s range of nutrition and fitness supplements to help you on the journey to recovery.
What is muscle wasting or muscle atrophy?
Regular exercise builds tougher muscles that can work harder for longer. The opposite is also true. Muscles that are unused and not worked will lose their quality and waste away. For example, astronauts experience muscle wasting symptoms as a result of weightlessness in space. Their muscles don’t get the exercise they need because of the lack of gravity.
How are muscle wasting and diabetes correlated?
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. Even with exercise, the muscles don’t grow and begin to lose quality. 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 and loss of muscle tone and muscle atrophy.
What is muscle wasting caused by?
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. It 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 and HIIT are good options that cover most major muscle groups. Eat a balanced diet with enough micro and macronutrients to promote muscle growth. Keeping your blood sugar in a healthy range is very important. In cases of severe muscle atrophy, physiotherapy and mobility exercises can help fight muscle wasting symptoms.
What is the best way to treat muscle atrophy?
It is advised to consult your doctor to find out what the best treatment method for muscle wasting is. Your doctor might recommend one or more of the following treatment options for muscle wasting.
Physical Therapy – Your doctor might ask you to visit a physical therapist who will make sure your joints don’t get too tight and you can still be flexible.
Ultrasound therapy – Focused non-invasive ultrasound focusing deep in the body can help with the condition.
Improved diet – A balanced diet will help you lose and maintain your weight and that, in turn, will help your flexibility.
Exercise – Exercises like swimming and other rehabilitation exercises can be advised.
Surgery – Though this is the last resort, surgery can correct deformity and help you get on with your life again.
Treat muscle atrophy worry-free.
Order doctor prescribed medicines on PharmEasy and get it delivered to your doorstep.
People who are obese generally tend to carry a lot of belly fat that, if left unattended can be detrimental to their overall health in the long term. If you are currently struggling with obesity, it might be helpful to consult a healthcare practitioner and a dietitian who can help chart out a weight loss plan that is suited to your needs and current lifestyle. One of the many things that your healthcare practitioner or your dietitian may access before starting you on a weight loss program is your belly fat percentage. Before looking into treatment options for obesity, let’s first look at what belly fat exactly is and why it is bad for you.
What is belly fat?
Belly fat or sometimes called visceral fat is a collection of fat deposits hidden inside our body, wrapped around our abdominal organs. It is one of the major causes of lean diabetes and because of its secretive nature, it can be problematic for people who look otherwise healthy due to its impact on insulin resistance, which is how obesity causes diabetes.
How is belly fat diagnosed and measured?
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 ratiometric to determine whether you may have visceral fat. Based on the metrics, visceral fat is measured in a range of 1 – 59. A rating under 13 is considered visceral fat normal range or healthy while a rating over 13 indicates you have excess belly 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-height ratio, 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 belly fat in a healthy way?
Want to get rid of belly fat in a healthy way? Here are a few treatment options that you health practitioner might suggest to tackle belly fat:
Physical exercise
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, 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.
Balanced diet
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, vegetables alongside tried and tested obesity treatment home remedies. 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.
Monitoring your weight and BMI
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.
Scheduling regular appointments with your doctor to check for other health problems that can arise due to obesity
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 make sure everything is okay and work on some obesity treatment home remedies.
Doctor prescribed supplements or medication
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.
Get rid of belly fat the healthy way!
Order from Pharmeasy’s range of health foods and drinks and supplement your regime with ease.
I was always thin, all of sudden am I putting on weight?
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 or as an adverse effect of an ongoing medicine.
I do physical exercise, eat on time but I am not losing weight?
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.
Does stress make you put on weight?
Research on diabetes and obesity has indicated that stress can make you put on weight faster. 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, making it a two-pronged attack that packs on the pounds. 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.
Is my stomach fat, some kind of warning to attract any health disorder?
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.
What is the reason for putting on stomach fat?
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.
Is it important to maintain the Waist-to-Hip ratio?
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.
Does waist to hip indicate any kind of risk factor?
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.
What is the importance of BMI in an individual?
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.
Leave a Comment