Psychological issues can not only foreshadow the development of obesity, but they can also follow ongoing struggles to control weight.
Food is often used as a coping mechanism by those with weight problems, particularly when they are sad, anxious, stressed, lonely, and frustrated.

Tired, bad fitness condition, dadbod, fat under the arms?

To put it simply is not sexy to be carrying around extra useless weight.

Let me warn you first that if you think you’re going to find the secret to constant weight loss in this or any other post, well here you have it “being in a constant caloric deficit”.

Of course, this sounds so good to be true.

Why even if the answer is so clear people are yet having trouble with their weight control and what can we do about it?

Back in the day when I was in college we always talked about the multidimensional factors that could lead someone into living a sedentary lifestyle.

There are lots of things that I as a personal trainer can’t control such as my client's environment, genetics, socioeconomic status (yes, money or your income levels play a big part in how likely are you to become obese), etc.

In this post, you’ll read about the internal and external aspects of obesity, fitness strategies and mental shifts you should be doing in order to maintain optimal fitness levels.

Table of contents

1. A brief story of human fat
   a. Obesity
2. The popular risks we all know
3. A complex problem
4. It’s about a lifestyle
5. Highlights

1. A brief story of human fat

Fats are one of the three main macronutrients, along with carbohydrates and proteins.

Fat molecules consist of primarily carbon and hydrogen atoms and are therefore hydrophobic and are soluble in organic solvents and insoluble in water.

Examples include cholesterol, phospholipids, and triglycerides.

We need fat, whether we like it or not. To assimilate vitamins, keep adequate hormonal levels, survival, etc.

Vitamins A, D, E, and K are fat-soluble, meaning they can only be digested, absorbed, and transported in conjunction with fats.

In animals, adipose tissue, or fatty tissue is the body's means of storing metabolic energy over extended periods of time.

Fats are also sources of essential fatty acids, an important dietary requirement.

a. Obesity

Obesity is a condition in which the natural energy reserve, stored in the fatty tissue of humans and other mammals, is increased to a point where it is a risk factor for certain health conditions or increased mortality.

Body mass index (BMI) is a tool that doctors use to assess if a person is at an appropriate weight for their age, sex, and height. The measurement combines height and weight.

A BMI between 25 and 29.9 indicates that a person is carrying excess weight. A BMI of 30 or over suggests that a person may have obesity.

When a person consumes more calories than they use as energy, their body will store the extra calories as fat. This can lead to excess weight and obesity.

2. The popular risks we all know

During the last 40 years, the prevalence of childhood obesity in America has nearly tripled, leading to alarming increases in both type 2 diabetes and cardiovascular disease (CVD).

In fact, the Centers for Disease Control and Prevention predict 1 in every 3 Americans born in 2000 will develop type 2 diabetes, while a recent study published in The Journal of Pediatrics found 40% of obese children already have 2 or more risk factors for CVD.

When a person consumes more calories than they use as energy, their body will store the extra calories as fat. This can lead to excess weight and obesity.

Also, some types of foods are more likely to lead to weight gain, especially those that are high in fats and sugars.

3. A complex problem

According to this study people living in communities with higher socioeconomic disadvantages are more likely to have higher BMI.

Other factors come into play such as age, race, smoking, physical activity, stress, and social support.

Because the evidence suggests that the determinants of obesity are multiple and multilevel, attempts to address this growing social problem will similarly require a multi-faceted and multilevel approach.

Obesity is as much a psychological as a physical problem.

Psychological issues can not only foreshadow the development of obesity, but they can also follow ongoing struggles to control weight.

Food is often used as a coping mechanism by those with weight problems, particularly when they are sad, anxious, stressed, lonely, and frustrated.

In many obese individuals, there appears to be a perpetual cycle of mood disturbance, overeating, and weight gain.

4. It’s about a lifestyle and an inner-battle.

Behavioral and/or cognitive therapy can be used as part of a program of lifestyle modification with diet and exercise for individuals who do not meet criteria for or do not want bariatric surgery.

According to these studies (1, 2) limiting mealtimes may increase exercise motivation.

The previously mentioned findings suggest that ghrelin may play an important role in the motivation for both feeding and exercise, in response to restricted eating plans.

We should also have in mind that a personalized program must be conceptualized departing from the lifestyle of the client, otherwise sustained results will perish after a short period of time.

However, there’s no such thing as the one variable that will get you lean.

You are more likely to stay with an activity if it's something you enjoy. If having people exercise with you is important, then join a class, club, or form your own group.

When working out with a partner, be sure to choose someone with a similar fitness level.

This soreness will pass as you continue to work the muscles. If you overdo it the first day, you may be so sore that it turns you off from exercising later. Intensity is important but safety comes first.

A good program incorporates aerobic, strength, and flexibility components. Try for all-around conditioning, not just one aspect.

5. Highlights

• Many factors play a role in the development of obesity. Genetic traits can increase the risk in some people.
• Physical activity need not be training in the gym. Physical work, walking or cycling, climbing stairs, and household tasks all contribute.
• Monitor your refined sugar intake. Scientists believe there is a link between high consumption of refined sugars and obesity and metabolic syndrome.
• Start right now! It seems that the more fat a person has, the more sLR11 their body will produce. The protein blocks the body's ability to burn fat, making it harder to shed the extra weight.
• Sleep like a baby or learn to do so. When a person does not sleep enough, their body produces ghrelin, a hormone that stimulates the appetite. At the same time, a lack of sleep also results in a lower production of leptin, a hormone that suppresses the appetite.
• Meditate or learn to do so. Obesity is a symptom of a more underlying deep-rotted problem.
• Get a mentor. People are more likely to get results if they are guided by experienced individuals.

What do you think?

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Have an epic one!
Edward Casanova, Fitness Coach at ZenFit

Bibliography:

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11. TED-Ed, YouTube. 2019. What Is Obesity? - Mia Nacamulli. Video. https://www.youtube.com/watch?v=-vNVG7XJpVE
12. TEDx Talks, YouTube. 2019. Food For Thought: How Your Belly Controls Your Brain | Ruairi Robertson | Tedxfulbrightsantamonica. Video. https://www.youtube.com/watch?v=awtmTJW9ic8
13. TEDx Talks, YouTube. 2019. Winning The Mental Battle Of Physical Fitness And Obesity | Ogie Shaw | Tedxspokane. Video. https://www.youtube.com/watch?v=K60xHx836T0&t=12s
14. Velickovic, Ksenija, Declan Wayne, Hilda Anaid Lugo Leija, Ian Bloor, David E. Morris, James Law, Helen Budge, Harold Sacks, Michael E. Symonds, and Virginie Sottile. 2019. "Caffeine Exposure Induces Browning Features In Adipose Tissue In Vitro And In Vivo". Scientific Reports 9 (1). doi:10.1038/s41598-019-45540-1.
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16. You, Wenpeng, and Maciej Henneberg. 2016. "Meat Consumption Providing A Surplus Energy In Modern Diet Contributes To Obesity Prevalence: An Ecological Analysis". BMC Nutrition 2 (1). doi:10.1186/s40795-016-0063-9.
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