Relation Between Energy Imbalance and Obesity - An Overview

What Is Energy Imbalance?

Overweight and obesity can develop over time, even in healthy individuals, when daily calorie consumption exceeds the calories expended. This phenomenon is known as an energy imbalance, as described by nutrition experts, whereby the calories consumed do not equal the calories burned through activities such as breathing, digestion, and physical activity. The body utilizes specific nutrients, including carbohydrates, sugars, proteins, and fats, to store energy. Food is converted into cellular energy, which fuels vital bodily functions and provides the energy required for daily physical work. Any excess energy that remains unused is stored for future use in the body. For instance, sugars are stored as glycogen in muscle tissues and the liver, while fats are stored as triglycerides in body fat.

How Energy Imbalance Leads to Obesity?

An energy imbalance promotes excessive fat accumulation in the body, thereby increasing the risk of being overweight or obese. It is important to note that the energy imbalance leading to fat storage is not solely determined by physical activity but also by the daily food intake. This relates to the daily diet, including the quantity of food and beverages consumed. Individuals with a sedentary lifestyle, characterized by reduced or no physical activity such as sitting on a sofa or at an office desk during work, utilize very few calories for energy. Consequently, this can predispose individuals to weight gain or obesity.

What Are the Risk Factors for Obesity?

There are numerous risk factors associated with being overweight or obese. These factors encompass individual aspects such as self-awareness and knowledge, as well as behaviors and social interactions (for example interactions at school, within the neighborhood, and in the environment). Moreover, practices within the food industry, marketing strategies, and socio-cultural norms also have an impact on an individual's risk of weight gain. While not all socio-cultural risk factors can be altered, being informed and aware of measures to maintain a healthy weight and reduce the risk of being overweight can effectively counter the issue of obesity (since every individual's nutrition awareness can potentially influence global patterns). Obesity-related health problems are diverse and include lifestyle diseases like type 2 diabetes (a condition where the body is not able to use insulin to break down sugar) and heart disease. The risk factors include:

1. Lack of Physical Exercise: The current global lifestyle patterns are influenced by a lack of physical activity combined with excessive time spent on activities such as watching television, using computers, and playing video games. These activities occupy a significant portion of daily routines. Not only can this increase the body mass index (BMI) in individuals leading a sedentary lifestyle, but it can also predispose them to systemic health issues due to reduced physical activity. Research indicates that most adults require a minimum of 150 minutes of aerobic activity (cardio-respiratory exercise) per week to prevent obesity and cardiovascular disease. Additionally, engaging in muscle-strengthening activities for at least two days per week can provide significant health benefits by enhancing physical endurance. Similarly, research suggests that children should ideally engage in at least 60 minutes of aerobic activity per day.

2. Unhealthy Eating Patterns or Behaviors: These patterns encompass behaviors such as binge eating, unhealthy cravings for junk and processed foods, and overeating even when not hungry or already full. These behaviors significantly increase the risk of obesity and being overweight. Ideally, all individuals should monitor their daily calorie requirements and establish health goals based on the DASH (dietary approaches to stop hypertension) eating plan. Additionally, seeking guidance from a nutritionist or dietitian is advisable. They can provide personalized health tips and recommendations tailored to the specific age group, lifestyle, medical history, and dietary needs.

3. Consumption of Saturated Fat: According to the dietary guidelines, the daily intake of saturated fat should not exceed 10 percent of the total calorie intake. For instance, in a 2,000-calorie diet, the consumption of saturated fat should not exceed 200 calories, which is approximately equivalent to 22 grams per day.

4. Consumption of Added Sugars: The increased amounts of added sugars in fruit juices, processed foods, and canned or jarred foods and vegetables can also lead to definite weight gain, as sugary and sweet foods are directly linked to obesity in predisposing individuals. Instead, consume fresh fruits, vegetables, and protein-rich or nutrient-dense foods like eggs, legumes, and dark green leafy vegetables. This will help satiate the appetite and prevent unhealthy cravings for sugars and sweets. Most nutrition experts recommend cutting or limiting added sugars in the daily diet, with the intake not exceeding 10 percent of the daily calorie intake.

5. Reduced Sleep: Long-term and short-term stress patterns, when linked to unhealthy or poor-quality sleep, can put an individual at a higher risk of weight gain. Research shows that individuals who sleep less than seven hours a day are more likely to experience increased hunger cravings compared to those who get seven to eight hours of healthy REM (rapid eye movement) sleep.

6. Medications: Individuals on antidepressants, antipsychotics, and anti-hypertensive medications like beta-blockers, oral contraceptive pills, glucocorticoids, and daily insulins, are also prone to weight gain due to the side effects of these systemic medications. These individuals may require increased energy expenditure or a daily increase in physical activity. Similarly, individuals with certain metabolic syndromes, such as PCOS (polycystic ovarian syndrome), can also experience weight gain and may require nutrition counseling tailored to their individual dietary needs.

7. Genetics: Clinical research shows that approximately 15 genes have been identified to influence obesity in individuals. Although genetics and environmental factors can contribute to obesity in some individuals who have been overweight since childhood or adolescence, these individuals would benefit from nutrition counseling and adherence to proper diet patterns to maintain a healthy weight.

Conclusion

The obesity epidemic is an ongoing global health issue that continues to worsen over time due to unhealthy lifestyle choices and eating patterns. This public health concern can be mitigated by individuals adhering to preventive measures and avoiding risk factors for obesity and overweight. Increased nutrition awareness, regular physical activity, and the adoption of healthy eating patterns through a balanced diet can help alleviate the global disease burden caused by obesity.