Obesity: Causes, Risks, Symptoms & WHO-Based Prevention Guide

 

By Swasthaay | India’s Trusted WHO-Based Health Knowledge Source

Introduction: Why Obesity Is Becoming India’s Silent Epidemic

Obesity is no longer a “Western problem.”
India is now facing a rapid rise in overweight and obese individuals — across children, teenagers, adults, and even young professionals.

According to the World Health Organization (WHO):

• Over 1 billion people worldwide are obese

• India has more than 13 crore overweight adults

• Childhood obesity is rising at the fastest rate in South Asia

• Obesity is now one of the top 5 risk factors for chronic diseases

Obesity is not only about “extra weight.”
It is a medical condition that increases the risk of diabetes, heart disease, fatty liver, hormonal imbalance, and premature death.

This article explains exactly what obesity is, why it happens, how it affects your body, and how you can prevent or reverse it — using science-backed WHO guidelines.

What Is Obesity? (WHO Definition)

WHO defines obesity as:

Abnormal or excessive fat accumulation that presents a risk to health.

Obesity happens when:

• You consume more calories than you burn

• Your body stores the unused calories as fat

• That fat builds up in organs and under the skin

The most important indicator is BMI (Body Mass Index).

BMI Categories (WHO Standard)

BMI	Category
Below 18.5	Underweight
18.5–24.9	Normal
25–29.9	Overweight
30+	Obese
35+	Severely Obese
40+	Morbid Obesity

While BMI is a general guideline, waist circumference is equally important in India.

Risky Waist Size (South Asian Standards):

• Men: Above 90 cm (35 inches)

• Women: Above 80 cm (31.5 inches)

This is because South Asians have higher belly fat even at lower weights.

Types of Obesity

1. Visceral Obesity (Most Dangerous)

Fat stored around:

• liver

• pancreas

• intestines

This increases:

• diabetes

• fatty liver

• heart disease

• PCOS

• cancer

2. Subcutaneous Obesity

Fat stored under the skin (arms, thighs, hips).
Less harmful but still risky.

3. Childhood & Teenage Obesity

WHO reports a sharp rise due to:

• fast food

• screen time

• lack of physical activity

Causes of Obesity (Based on WHO Research)

Obesity is a multi-factor disease — not just “eating too much.”

1. High-Calorie Diet

Frequent consumption of:

• fast food

• sugary drinks

• packaged snacks

• fried foods

• sweets

• bakery items

These foods cause insulin spikes, leading to fat storage.

2. Lack of Physical Activity

WHO recommends 150 minutes of exercise/week, but most Indians don’t meet this.

Sedentary lifestyle = stored fat = obesity.

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3. Stress & Mental Health

Stress increases cortisol, a hormone that:

• increases appetite

• stores fat around the belly

• slows metabolism

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4. Poor Sleep

Sleeping less than 7 hours/day alters:

• hunger hormones

• cravings

• metabolism

This increases fat gain.

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5. Hormonal Issues

Obesity can be caused by:

• Hypothyroidism

• PCOS

• Low testosterone (men)

• Insulin resistance

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6. Genetics

Family history increases risk — but lifestyle still plays the biggest role.

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7. Medications

Certain medicines increase weight:

• antidepressants

• steroids

• birth control pills

• diabetes medicines

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8. Emotional Eating

Eating due to boredom, sadness, anxiety, or habit — not hunger.

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Symptoms of Obesity

Physical symptoms:

• belly fat

• breathlessness

• fatigue

• joint pain

• low energy

• snoring

Metabolic symptoms:

• high cholesterol

• insulin resistance

• increased hunger

• blood sugar fluctuations

Hormonal symptoms:

• irregular periods (women)

• low libido (men)

• hair loss

• mood swings

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Health Risks of Obesity (WHO-Listed)

Obesity increases the risk of more than 50 diseases.

1. Type 2 Diabetes

Indian adults with obesity are 7 times more likely to develop diabetes.

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2. Fatty Liver Disease (NAFLD)

India is the fatty liver capital of the world.

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3. Heart Disease

Obesity causes:

• high BP

• cholesterol

• clogged arteries

• heart attacks

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4. Stroke

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5. PCOS (Women)

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6. Low Testosterone & Infertility (Men)

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7. Sleep Apnea

Loud snoring + breathing pauses during sleep.

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8. Joint Problems

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9. Certain Cancers

Obesity increases the risk of:

• breast cancer

• colon cancer

• liver cancer

• kidney cancer

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How to Prevent & Reverse Obesity (WHO-Recommended)

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1. Improve Diet Quality

Eat more:

• vegetables

• fruits

• dal, beans

• eggs

• paneer

• whole grains (roti, brown rice)

• nuts & seeds

Avoid:

• fried food

• sugary drinks

• processed snacks

• refined flour (maida)

• sweets

• packaged food

Remember:
Fat gain comes mostly from sugar + refined carbs, not healthy fats.

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2. Exercise Regularly

WHO recommends:

• 150 minutes/week moderate exercise
  or

• 75 minutes/week intense exercise

Best exercises:

• brisk walking

• running

• cycling

• skipping

• strength training

• HIIT workouts

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3. Sleep 7–9 Hours

Lack of sleep increases hunger hormones:

• ghrelin (more hunger)

• leptin (reduced satiety)

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4. Reduce Stress

Chronic stress → high cortisol → belly fat.

Do:

• meditation

• deep breathing

• morning sunlight

• journaling

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5. Drink More Water

2.5–3 litres/day
Helps digestion, metabolism, and appetite control.

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6. Fix Hormonal Imbalances

Check:

• thyroid

• insulin

• testosterone

• estrogen

• vitamin D

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7. Track Your Weight & Progress

Weekly weight measurement + body measurements help keep you on track.

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8. Avoid Alcohol

Alcohol adds empty calories and increases abdominal fat.

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Medical Treatment Options (If Needed)

1. Doctor-Supervised Weight Loss Programs

2. Prescription Weight-Loss Medicines

3. Bariatric Surgery

For severe obesity (BMI > 35 with health problems).

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Obesity in Children — Special Concern

WHO warns that childhood obesity leads to:

• early diabetes

• early puberty

• low confidence

• lifelong health problems

Parents must ensure:

• healthy home meals

• outdoor play

• limited screen time

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Conclusion: Obesity Is Preventable — Small Changes Save Lives

Obesity is not a personal failure.
It’s a medical condition influenced by lifestyle, environment, genetics, and nutrition.

The good part?
It is fully preventable and reversible with:

• balanced eating

• daily movement

• stress control

• good sleep

• awareness

A healthy weight means:

• better energy

• better confidence

• better metabolism

• longer life

Start small. Stay consistent. Stay Swasthaay.