While a little extra weight may seem harmless at first, prolonged and unchecked obesity can lead to serious health complications—
ranging from joint pain and hormonal imbalances to life-threatening diseases like diabetes, heart conditions, and even cancer.
Understanding the real causes of obesity, its link to metabolic and hormonal disorders, and adopting preventive and corrective measures through diet, exercise, and lifestyle changes is crucial for maintaining a healthy life.
In this article, we explore the root causes of obesity, its effects on the body, and effective ways to overcome it naturally and holistically.
First, Understand Why Obesity Happens
The primary cause of obesity or fat accumulation is the continuous consumption of high-calorie foods without burning those calories.
When we consume more calories than we burn through physical activity, exercise, yoga, sports, or labor, the excess calories get stored in the body as fat, leading to weight gain.
Apart from this, there are several other common but significant causes of obesity.
One of them is genetic predisposition.
Other Common Causes of Obesity:
Increasing age or menopause in women, which lowers the metabolism rate, slowing down digestion. Hormonal changes such as imbalanced estrogen or thyroxine hormones, and long-term use of certain allopathic medicines like steroids and beta-blockers can also lead to weight gain.
PCOD (Polycystic Ovary Disease) in women also causes weight gain.
Prader-Willi Syndrome, a rare congenital condition that increases hunger abnormally.
Hypothyroidism, where the body produces less thyroxine hormone.
Use of painkillers or steroids to relieve joint, nerve, or muscular pain.
Excessive consumption of fatty foods, refined flour-based items, fast food, junk food, Chinese food, pizza, burgers, momos, spring rolls, etc., not only contributes to weight gain but also invites several digestive issues.
Hence, such foods should be avoided.
Health Complications and Diseases Due to Obesity
Constant weight gain and fat accumulation lead to multiple complications and dangerous diseases. Excess body weight puts additional stress on all organs, including bones, joints, and the spine, especially the knees, which leads to joint problems and other physical ailments.
Additionally, it contributes to various metabolic disorders.
People suffering from obesity are prone to:
Diabetes
Heart disease
High cholesterol
High blood pressure
Arthritis
Insomnia
Reproductive issues
Reduced sexual power
Skin diseases
Liver diseases
Even cancer
The Diabetes-Obesity Connection
While the body has no fixed limit for fat accumulation, liver cells have a limit to how much glucose they can convert to fat. Hence, in some individuals, weight continues to increase until a certain point, after which diabetes symptomssuddenly appear.
In obese individuals, insulin resistance mainly occurs due to bloated fat cells.
The more fat stored in the body, the greater the insulin resistance. This results in muscle and liver cells becoming less effective at storing glucose as glycogen or triglycerides.
Beginning of Obesity
In most cases, obesity starts with fat accumulation in the upper abdominal layer.
Initially, fat begins to settle in the stomach and intestinal walls, making the belly bulge. When this bulge becomes visible, the body weight has typically increased by 12–15 kilograms compared to normal.
Later, this fat spreads to other body parts like:
Thighs
Waist
Neck
Arms
Face
Liver, etc.
Recent studies reveal that once a person's waist circumference exceeds 36 inches, the risk of various diseases like heart disease, diabetes, and joint pain increases significantly with each additional inch.
Medical Tests Involved:
Health History Assessment –
The doctor will ask about your weight history, past weight loss attempts, exercise routine, eating habits, medication use, stress levels, family history, and other health issues.
General Physical Exam – Your height is measured to calculate BMI, along with checking heart rate, blood pressure, body temperature, abdominal examination, etc.
Waist Measurement – Since abdominal fat increases the risk of diabetes and heart diseases.
Other tests may include:
Cholesterol test
Liver function test
Fasting glucose test
Thyroid test
Electrocardiogram (ECG)
Echocardiogram
How to Overcome Obesity
1. Make Dietary Changes:
Eat low-fat, low-calorie, healthy meals.
Have soup or salad before meals to fill half your stomach.
Limit oil to just 1 teaspoon per dish.
Focus on water, salads, fruits, juices, soups, smoothies, etc.
Reduce intake of grains, bread, refined flour, rice, potatoes.
2. Daily Calorie Requirements:
Women: 1200–1500 calories
Men: 1500–1800 calories
Do not exceed these limits.
3. Follow the 80% Rule:
Eat only till 80% full, leaving 20% stomach empty.
4. Recommended Foods:
Milk, eggs, buttermilk, curd, millet, missi roti, steamed or boiled vegetables, lentils (without adding ghee on top).
5. Ideal Salad:
Sprouted grains, vegetable salad with 1–2 teaspoons of apple cider vinegar or sugarcane vinegar.
6. Drink Choices:
Take black tea/coffee or green tea. Avoid milk tea/coffee.
7. Reduce sugar and salt intake.
Exercise Guidelines:
45 minutes daily walk – brisk walking in the morning and evening without breaks or variation in pace. You should sweat.
35 minutes of yoga or aerobics – Do fat-burning asanas like:
Trikonasana
Paschimottanasana
Padahastasana
Halasana
Parvatasana
10–15 minutes of pranayama –
After yoga, focus on breath control through:
Anulom-Vilom
Bhramari
Ujjayi
Plavini
Kapalbhati
Ayurvedic Remedies for Weight Loss
Before meals
: Take Amlaki Rasayan –
2 tablets with Vidangadi Kwath or Aloe Vera Juice
(1 hour before meals).
With meals: In buttermilk, add a pinch of cinnamon, ajmod, vidangadi lavan,
cumin, and black salt – this enhances digestion and promotes calorie burning.
On an empty stomach in the morning: Mix ½ cup kanchnar juice with ½ cup water, drink and follow with pranayama.
Herbal Treatment for Obesity
Take - Abhayadi Kwath
Triphala Kwath
Giloy juice – 10 ml each mixed with warm water and half a lemon.
Drink regularly for a month.
This helps burn belly fat effectively.
Caution:
Bitter gourd (karela) increases body heat. Prolonged consumption can cause dryness in chest/throat and excessive thirst. To balance this, consume curd rice to neutralize its heat and avoid side effects.
Conclusion
Obesity is not just a cosmetic concern—it is a complex health issue that affects nearly every system of the body. While it often begins subtly, its long-term impact can be life-threatening if not addressed timely. Understanding its causes—whether lifestyle-related, hormonal, or genetic—is the first step toward prevention and recovery.
The good news is that obesity is reversible. Through mindful eating, regular physical activity, yoga, stress management, and, when necessary, natural or medical interventions, one can achieve and maintain a healthy weight. Remember, even small, consistent efforts can lead to big changes. Start today, because your health is your greatest wealth—and taking control of your weight is one of the most powerful steps you can take toward a longer, healthier, and more energetic life.
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