17 Dec Obesity, Just the Facts

The truth is that we make such imperceptible changes in our eating and exercise habits that we don’t notice them occur.  In the US we have a tendency to eat until we are full.  In parts of the world that do the best at maintaining their weight, such as the Okinawans in Japan, they eat until they are satisfied or about 80% full.  They have a phrase for this “hara hachi bu.”  The difference between eating until you are full and eating until you are satisfied is about 200-300 calories/day and is barely noticeable.  Over a year, however, this imperceptible difference can add 10-20 pounds to our weight.  Just 10 extra calories a day, 1 stick of gum/day or 3 jelly beans extra/ day, will add an extra 1 pound a year and over 30 years will add 30 pounds.  Good news is that if we subtract this amount form our diet, it is also barely noticeable and can lead to a loss of 10-20 pounds a year without us making a huge sacrifice.  The same way we gained weight without noticing, we can lose weight.  Brian Wansink in his book Mindless Eating said “The best diet is the one you don’t know you are on.”

First we must believe that we can change. This starts with having a personal sense of contentment.  Studies are clear that people who consider themselves happy and content are much more likely to see positive opportunities for change and act on them.  There are steps that we can  intentionally make to become more content and improve our happiness.  Refer to my 5 part series entitled “The Elusive Sense of Contentment.”

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We next have to realize that obesity causes a number of health problems.  It is not a cosmetic problem but a health crisis.  I had a morbidly obese patient in my office recently who was offended that I talked to her about weight loss.   “Why can’t people accept me the way I am,” she asked.  “If I saw you walking into a burning house I would try to stop you,” I replied.  “The same principle applies here.”  There  are obvious health implications to both.

Obesity related illnesses account for over 370,000 deaths in the US a year.  Several of the Obesity related Illnesses are as follows:

Type 2 diabetes
High blood pressure
Metabolic syndrome — a combination of high blood sugar, high blood pressure, high triglycerides and low HDL cholesterol
Heart disease
Stroke
Cancer, including cancer of the uterus, cervix, endometrium, ovaries, breast, colon, rectum, esophagus, liver, gallbladder, pancreas, kidney and prostate
Breathing disorders, including sleep apnea, a potentially serious sleep disorder in which breathing repeatedly stops and starts
Gallbladder disease
Gynecological problems, such as infertility and irregular periods
Erectile dysfunction and sexual health issues
Nonalcoholic fatty liver disease, a condition in which fat builds up in the liver and can cause inflammation or scarring
Osteoarthritis
Depression
Disability
Sexual problems
Shame and guilt
Social isolation
Lower work achievement

Many factors contribute to obesity.  Inactivity is one.  The WHO (World Health Organization) ranks sitting as the 4th leading risk factor for death world wide.  One study over an 8.5 year period revealed that those who sat for 7 hours or more a day watching TV compared to those that sat watching TV 1 hour or less were 61% more likely to die over that same time period.  Prolonged sitting for 8 hours a day increases your chances of developing Diabetes by 91%.

Obesity is a complex problem with multiple causes and usually requires a multi-pronged  treatment program.  Refer to my post http://www.nuvitalityhealth.com/8-science-based-components-of-a-healthy-weight-loss-program/

Here’s to the Journey!

(David W. Ball, MD, an Internal Medicine physician, founder of NuVitality Health – a wellness education company, and co-founder of Life Changing Fitness – a fitness facility for Every Body)