What is obesity?
Obesity is a medical condition characterized by excessive accumulation of body fat to the extent that it can negatively affect a person's health. It is commonly defined by a body mass index (BMI) of 30 or higher. BMI is calculated by dividing a person's weight in kilograms by the square of their height in meters.
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Type of obesity:
Central obesity: Also known as abdominal obesity, it is characterized by the accumulation of fat around the waistline and abdomen. This type of obesity is associated with an increased risk of heart disease, diabetes, and metabolic syndrome.
Peripheral obesity: Also known as gluteal-femoral obesity, it is characterized by the accumulation of fat in the lower body, such as hips, thighs, and buttocks. This type of obesity is less associated with health problems than central obesity.
Other types of obesity include:
Android obesity: It is characterized by the accumulation of fat in the upper body, such as the chest, upper abdomen, and back. This type of obesity is more common in men and is associated with an increased risk of heart disease.
Gynoid obesity: It is characterized by the accumulation of fat in the lower body, such as the hips, thighs, and buttocks. This type of obesity is more common in women and is less associated with health problems than central obesity.
Mixed obesity: It is characterized by the accumulation of fat in both the upper and lower body. This type of obesity is associated with an increased risk of health problems, especially if the fat is concentrated around the waistline.
Central obesity:
Central obesity, also known as abdominal obesity or visceral obesity, is a medical condition characterized by the accumulation of excess fat in the abdominal region. Unlike peripheral obesity, which involves the accumulation of fat in the hips, thighs, and buttocks, central obesity is associated with fat deposits around the waist and abdomen.
Central obesity is commonly measured by waist circumference, with values above 40 inches (102 cm) for men and 35 inches (88 cm) for women indicating an increased risk for cardiovascular disease, diabetes, and other health problems.
The accumulation of fat around the abdomen is thought to be particularly harmful to health because it is associated with the release of inflammatory cytokines and other molecules that can contribute to insulin resistance, high blood pressure, and other metabolic abnormalities. Central obesity is also associated with an increased risk of certain cancers, sleep apnea, and other health problems.
Cause of central obesity:
Here are some of the factors that can contribute to central obesity:
Sedentary lifestyle: Lack of physical activity or a sedentary lifestyle is one of the primary causes of central obesity. When you don't use up the calories you consume, the excess calories get stored as fat, primarily around the abdominal area.
Genetics: Genetics can play a role in determining where your body stores fat. Some people may be more predisposed to storing excess fat in the abdominal region, making them more susceptible to central obesity.
Diet: A diet that is high in calories, unhealthy fats, and refined carbohydrates can contribute to central obesity. Consuming a diet that is high in sugar, for instance, can lead to insulin resistance and increase the storage of fat in the abdominal area.
Age: As you age, your metabolism slows down, and you may experience a decline in muscle mass. This can lead to an increase in fat storage, especially in the abdominal area.
Hormonal imbalances: Hormonal imbalances, such as elevated levels of cortisol (the stress hormone) and low levels of testosterone in men, can contribute to central obesity.
Medical conditions: Certain medical conditions such as Cushing's syndrome, polycystic ovary syndrome (PCOS), and hypothyroidism can also contribute to central obesity.
Genetics: Genetics can play a role in determining where your body stores fat. Some people may be more predisposed to storing excess fat in the abdominal region, making them more susceptible to central obesity.
Diet: A diet that is high in calories, unhealthy fats, and refined carbohydrates can contribute to central obesity. Consuming a diet that is high in sugar, for instance, can lead to insulin resistance and increase the storage of fat in the abdominal area.
Age: As you age, your metabolism slows down, and you may experience a decline in muscle mass. This can lead to an increase in fat storage, especially in the abdominal area.
Hormonal imbalances: Hormonal imbalances, such as elevated levels of cortisol (the stress hormone) and low levels of testosterone in men, can contribute to central obesity.
Medical conditions: Certain medical conditions such as Cushing's syndrome, polycystic ovary syndrome (PCOS), and hypothyroidism can also contribute to central obesity.
It's important to note that central obesity can increase the risk of several health problems, including type 2 diabetes, cardiovascular disease, and certain types of cancer. Therefore, it's important to maintain a healthy lifestyle by eating a balanced diet, engaging in regular physical activity, and managing stress levels.
Symptom of central obesity:
Here are some common symptoms of central obesity:
Increased waist circumference: A waist circumference of more than 35 inches (88 cm) in women and 40 inches (102 cm) in men indicates central obesity.
Apple-shaped body: People with central obesity tend to have an apple-shaped body, with a larger waistline and narrow hips.
BMI: A body mass index (BMI) of 30 or higher also suggests central obesity.
Fatty liver disease: Central obesity can lead to the accumulation of fat in the liver, resulting in fatty liver disease.
Insulin resistance: Central obesity is associated with insulin resistance, which can increase the risk of type 2 diabetes.
High blood pressure: Central obesity can cause hypertension or high blood pressure.
Heart disease: Central obesity is a risk factor for cardiovascular disease, including heart attacks and strokes.
Sleep apnea: Central obesity can lead to the development of sleep apnea, a condition where a person stops breathing during sleep.
It's essential to maintain a healthy weight and waist circumference to reduce the risk of these health problems. A balanced diet, regular exercise, and healthy lifestyle habits can help prevent and manage central obesity.
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Which food eat and avoid in central obesity?
Here are some dietary recommendations for people with central obesity:
Foods to eat:
High-fiber foods: Fiber helps to regulate blood sugar and insulin levels, which can help reduce belly fat. Some examples of high-fiber foods include vegetables, fruits, legumes, and whole grains.
Lean protein: Protein can help you feel full and satisfied, and it can also help you build and maintain muscle mass. Good sources of lean protein include chicken, fish, lean cuts of beef, eggs, and low-fat dairy products.
Healthy fats: Healthy fats such as those found in nuts, seeds, avocados, and olive oil can help reduce inflammation and improve heart health.
Water: Staying hydrated by drinking water is important for overall health and can help reduce bloating and water retention in the abdominal area.
Foods to avoid:
Processed foods: Processed foods are often high in sugar, unhealthy fats, and refined carbohydrates, which can contribute to belly fat. Examples include fast food, sugary drinks, and packaged snacks.
Trans fats: Trans fats are found in many processed foods and can raise LDL ("bad") cholesterol levels and increase belly fat. Avoid foods that contain partially hydrogenated oils, such as fried foods, baked goods, and some margarines.
Alcohol: Consuming too much alcohol can increase belly fat and contribute to liver disease.
Sugary foods and beverages: Consuming too much sugar can lead to insulin resistance and belly fat accumulation. Limit your intake of sugary foods and beverages like candy, soda, and sweetened coffee drinks.
Remember, maintaining a healthy weight and lifestyle is key to reducing central obesity and improving overall health. A balanced diet, regular exercise, and good sleep habits are all important components of a healthy lifestyle.
Risk factor in central obesity:
Here are some risk factors for central obesity:
Genetics: Family history can play a role in the development of central obesity.
Poor diet: Consuming a diet high in calories, sugar, and unhealthy fats, and low in fiber can contribute to central obesity.
Sedentary lifestyle: Lack of physical activity can lead to central obesity.
Age: As people age, they tend to lose muscle mass and gain fat, especially in the abdominal area.
Hormonal changes: Hormonal imbalances, such as high levels of cortisol (the stress hormone), can lead to the accumulation of abdominal fat.
Smoking: Smoking can increase the risk of central obesity, especially in women.
Sleep disorders: Sleep apnea and other sleep disorders have been linked to central obesity.
Managing these risk factors through lifestyle changes such as regular exercise, healthy eating habits, stress management, and getting enough sleep can help prevent or reduce central obesity and its associated health risks.
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What is peripheral obesity?
Peripheral obesity, also known as subcutaneous obesity, is a type of obesity that refers to the accumulation of excess body fat mainly in the subcutaneous adipose tissue, which is the fat that lies just beneath the skin. This is in contrast to central or abdominal obesity, which refers to the accumulation of fat around the abdominal organs, such as the liver, pancreas, and intestines.
People with peripheral obesity tend to have a "pear-shaped" body, with most of the excess fat stored in the hips, thighs, and buttocks. This type of obesity is generally considered less harmful to health than central obesity because subcutaneous fat is thought to be less metabolically active than visceral fat, which is the fat stored around the abdominal organs.
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Cause of peripheral obesity :
Here are some factors that may contribute to peripheral obesity:
Genetics: Studies have shown that certain genes can predispose individuals to store more fat in their limbs and hips, leading to peripheral obesity.
Hormonal imbalances: Hormones such as estrogen, progesterone, and testosterone can influence fat distribution in the body. In women, hormonal changes during pregnancy, menopause, or conditions like polycystic ovary syndrome (PCOS) can lead to peripheral obesity.
Lifestyle factors: A sedentary lifestyle, lack of physical activity, and a diet high in calories, sugar, and saturated fats can contribute to peripheral obesity.
Age: As we age, our metabolism slows down, and we tend to lose muscle mass, which can result in peripheral obesity.
Certain medications: Some medications, such as corticosteroids, antipsychotics, and antidepressants, can cause weight gain and peripheral obesity as a side effect.
It is important to note that peripheral obesity can also be a symptom of an underlying medical condition, such as Cushing's syndrome or hypothyroidism. If you are concerned about your weight or body composition, it is recommended that you speak with a healthcare professional.
Symptom of peripheral obesity:
some possible symptoms might include:
- Increased circumference or thickness of the arms and legs.
- Difficulty fitting into clothing that used to fit properly.
- Limited mobility or decreased range of motion due to the excess weight.
- Appearance of stretch marks in the affected areas.
- Swelling or inflammation in the affected areas.
- Pain or discomfort in the joints due to the extra weight.
- Increased risk of developing conditions such as type 2 diabetes, high blood pressure, or heart disease due to the excess fat.
If you are concerned about peripheral adiposity or any other health condition, it is always a good idea to talk to a healthcare provider for an accurate diagnosis and appropriate treatment.
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Which food to eat and avoid in peripheral obesity?
Here are some dietary guidelines to follow:
Foods to eat:
- High-fiber foods: such as fruits, vegetables, whole grains, and legumes. Fiber can help you feel full, reduce cravings, and promote weight loss.
- Lean protein sources such as chicken, fish, turkey, tofu, and beans. Protein can help maintain muscle mass and boost metabolism.
- Healthy fats such as olive oil, avocado, nuts, and seeds. These can help reduce inflammation and improve heart health.
- Water and other low-calorie beverages such as tea and coffee. Staying hydrated is important for overall health and weight management.
Foods to avoid:
- Processed and sugary foods such as candy, pastries, soda, and chips. These can contribute to weight gain and inflammation.
- Fried foods and high-fat meats such as bacon, sausage, and beef. These are high in calories and saturated fat.
- Alcohol, which is high in calories and can lead to overeating and weight gain.
- High-sodium foods such as processed meats, canned soups, and frozen meals. Excess sodium can cause water retention and bloating.
Risk factor in peripheral obesity:
Here are some of the risk factors associated with peripheral obesity:
Insulin resistance: Peripheral obesity is associated with insulin resistance, which means that the body's cells become less responsive to insulin, leading to high blood sugar levels. This can increase the risk of type 2 diabetes.
Cardiovascular disease: People with peripheral obesity have an increased risk of cardiovascular disease, including heart attack and stroke. This may be due to the release of certain inflammatory markers from adipose tissue located in the lower body.
Varicose veins: Excess weight in the lower body can put pressure on the veins, causing them to swell and become varicose. Varicose veins can be painful and unsightly, and in severe cases, can lead to blood clots and other complications.
Joint problems: Excess weight in the lower body can put additional stress on the joints, particularly the knees and hips, leading to arthritis and other joint problems.
Sleep apnea: People with peripheral obesity may be at an increased risk of sleep apnea, a condition in which breathing stops and starts during sleep.
It's important to note that not all people with peripheral obesity will experience these risk factors, and some people with central obesity may experience the same risks. Maintaining a healthy lifestyle, including a balanced diet and regular exercise, can help reduce the risks associated with obesity, regardless of where the excess weight is located.
Take care
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