Have you ever wondered why some people remain healthy despite having excess weight, whereas others face health complications even when at normal weight? The answer lies in the type of fat stored in our bodies and where it accumulates. The key to better health isn’t in extreme diets but small, consistent changes.
We spoke to Dr Abhijit Bhograj, Consultant - Endocrinologist -Diabetes and Thyroid, Manipal Hospital, Hebbal, Bengaluru, who explained the science behind fat types and body weight regulation towards better health.
India is facing a rising health crisis, with its significant population being overweight or obese. Indians structurally have lesser muscle mass and higher visceral fat (fat around organs) due to genetic tendencies. "It is combined with dietary habits consisting of high carbohydrates and low protein. This combination drives metabolic diseases like heart disease and diabetes, making the nation a global epicentre for metabolic health conditions, such as obesity, which is a silent epidemic," said Dr Bhograj.
Body Weight Regulation
Another crucial factor in our body retaining its weight is body weight regulation. Our body has a natural 'weight set point,' which is the baseline weight it reverts to after temporary changes. "This is why crash diets do not work; once regular eating resumes, weight is regained. Sustainable weight loss requires a strategic approach that combines weight training to build muscle and aerobic exercises to boost metabolism. This method reduces fat without compromising health, providing a realistic and sustainable long-term solution," added Dr Bhograj.
Role of Muscle-to-Fat Ratio
Some individuals carry higher body fat yet maintain normal metabolic health, possibly due to a higher muscle-to-fat ratio or genetic factors. However, without tracking key health markers like blood sugar or cholesterol, excess weight remains a hidden risk. Health conditions, such as diabetes and heart disease, can creep up unnoticed, converting a stable condition into a medical emergency. This variability is why constant surveillance of health and early intervention are so crucial.
Also Read: What Is Body Roundness Index (BRI) That Can Predict Your Health Better Than BMI?
Benefits of Weight Loss
The benefits of taking action are significant. The risk of developing diabetes over a lifetime significantly rises in men over 18 years old, going from 7-70% as their BMI increases from below 18.5 kg/m² to above 35 kg/m². For women, the risk escalates from 12-74% with the same BMI range. Consequently, it is essential to screen for diabetes in all obese patients, as stated in StatPearls.
"The loss of even 5% body weight can improve cholesterol levels, increase insulin sensitivity, and stabilise blood sugar. Weight loss of 10% dramatically reduces the risk of high blood pressure, sleep disorders, such as Obstructive Sleep Apnoea (OSA), and hormonal irregularities, such as Polycystic Ovary Syndrome (PCOS). A weight loss of 15% or more, in certain situations, can remit type 2 diabetes and lower fatty liver disease. These improvements do not require extreme diets; small, consistent lifestyle changes lead to lasting benefits," highlighted Dr Bhograj.
Also Read: Link Between Obesity And Juvenile Diabetes: What Every Parent Needs To Know
Practical Steps to Get Started
Getting started is easier than it seems. To begin, focus on portion control, balanced diets with enough protein, and moderate exercise. Aim for strength training or yoga three to five times a week, supplemented by daily activities like walking or household chores.
Consistency is key, not perfection. Obesity is more prevalent in urban settings, however, the trend is rising across the country, making it essential to address the issue nationwide.
Taking Proactive Steps for Health
Ignoring weight concerns is not an option, taking proactive steps is critical. Consulting an endocrinologist or health professional can provide a tailored plan, debunking the outdated notion that weight loss requires extra effort. Modern approaches to lifestyle management and anti-obesity medications can be both effective and sustainable with the correct guidance.
Bottomline
Dr Bhograj concluded, "The nation's growing obesity challenge, especially the expanding abdominal obesity, is a call to action. By adopting small, gradual changes today, people can lower their risks of diabetes and heart disease, making a national problem into an individual triumph. The day to take action is now; good health won't wait."
[Disclaimer: This article contains information provided by an expert and is for informational purposes only. Hence, we advise you to consult your professional if you are dealing with any health issue to avoid complications.]