12 Causes Of Obesity And Excess Weight With Symptoms & Prevention Tips!

Are you worried about your weight? Do you feel tired or out of breath? Are you concerned about the health risks of being overweight or obese? Millions of people around the world struggle with weight management, and the consequences can be severe. Obesity and overweight are serious conditions that cause a lot of problems, including heart disease, sudden stroke, type 2 diabetes, specific types of cancer, and more. Knowing actionable prevention tips, including dietary strategies, exercise routines, and lifestyle changes, can help you maintain a healthy weight.

But what exactly is the cause of obesity, and how can it be prevented? This blog explores twelve primary causes of obesity, the telltale symptoms, and effective prevention tips to help you take control of your health. So, keep reading!

Table Of Contents

1. What Are The Causes Of Overweight And Obesity? 12 Causes

2. What Are 5 Symptoms Of Obesity?

3. How Can We Prevent Overweight And Obesity?

4. How Much Overweight Is Obese?

5. What Is The Difference Between Overweight And Obese?

6. Expert’s Advice

7. The Final Say

8. FAQs

9. References
 

What Are The Causes Of Overweight And Obesity? 12 Causes

Let’s discuss and understand these causes of overweight and obesity to prevent them:

1. Caloric Imbalance

When the body consumes more calories than it expends, the excess energy is stored as fat, causing weight gain. This caloric imbalance often stems from overeating and insufficient physical activity; calculate calorie intake for weight loss. Foods high in calories, like sugary snacks, fried items, and processed meals, contribute significantly. Also, large portions and frequent snacking increase the issue.

2. Sedentary Lifestyle

A lifestyle with minimal physical activity significantly increases the risk of weight gain. Prolonged periods of sitting, whether at work, during leisure activities, or while using screens, reduce calorie expenditure. With time, this lack of movement causes the body to store unused calories as fat. Moreover, sedentary habits often cause muscle weakening, a slower metabolism, and reduced energy, making it harder to engage in activities for a healthy weight.

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3. Unhealthy Diet

Consuming a diet high in oily foods, sugary beverages, plus unhealthy fats is a key driver of obesity; instead, try healthier food swaps. These foods are typically calorie-dense but lack essential nutrients, leaving the body malnourished despite overeating. Sugary drinks, fast foods, and snacks like chips or pastries are particularly harmful as they provide quick energy spikes followed by crashes, promoting overeating. Furthermore, low fibre intake from vegetables and quality whole grains hinders digestion and challenging portion sizes.

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4. Genetic Predisposition

Genetics helps determine a person’s susceptibility to obesity. If obesity runs in the family, individuals may inherit traits that affect appetite regulation, fat storage, or metabolism. For example, some people have a naturally slower metabolic rate, making gaining weight easier. Also, genes can influence how the body responds to diet and exercise, creating a predisposition to weight gain even with moderate lifestyle changes.

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5. Hormonal Imbalances

Certain hormonal conditions, like hypothyroidism or polycystic ovary syndrome (PCOS), can disrupt the body’s metabolic processes. Hypothyroidism slows metabolism, leading to reduced calorie burning and weight gain, while PCOS often causes insulin resistance, increasing fat storage. Hormonal changes also affect appetite, energy levels, and fat distribution, making weight loss challenging for those with such conditions.

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Also Read: 7 Benefits Of Intermittent Fasting For PCOS With Challenges To Overcome!

6. Medications

Medications like antidepressants, antipsychotics, beta-blockers, and corticosteroids cause unintended weight gain. These drugs alter the body’s metabolic rate, increase appetite, or lead to fluid retention. For instance, corticosteroids promote fat accumulation around the abdomen and face, while some antidepressants cause cravings for high-calorie foods.

7. Psychological Factors

Mental health issues like excess stress, anxiety, and depression often contribute to unhealthy eating behaviours. Emotional eating, where people consume high-calorie comfort foods to cope with their feelings, is a typical stress response. Poor coping mechanisms, such as binge eating or eating out of boredom, increase the problem. Psychological factors also lower motivation for physical activity, creating a cycle that causes weight gain.

8. Sleep Deprivation

Lack of sleep disrupts hormones such as ghrelin and leptin, which regulate hunger and satiety. Increased ghrelin stimulates appetite, while decreased leptin signals the brain to continue eating, even when the body has consumed enough. Furthermore, sleep deprivation often causes fatigue, reducing the likelihood of engaging in physical activity.

9. Social And Cultural Factors

The environment and cultural practices help in shaping eating habits and activity levels. In many communities, high-calorie, processed foods are more accessible than healthy fresh fruits and vegetables. Social gatherings often centre around rich, indulgent meals, encouraging overeating. Also, urban environments may lack safe spaces for physical activity, while cultural norms prioritise health, further promoting sedentary behaviours.

Also Read: Overweight Vs Obese: Which Is Worse? Discover Risk Factors, BMI And More!

10. Age-Related Changes

As individuals age, the body undergoes changes that make weight management more challenging. Metabolism naturally slows, reducing the number of calories burned at rest. Muscle mass also decreases with age, further lowering metabolic rate and making it easier to gain fat. These changes are compounded by lifestyle shifts, such as reduced physical activity and a preference for convenience foods, which causes weight gain.

11. Medical Conditions

Certain medical conditions, like Cushing's syndrome, can lead to significant weight gain. These disorders often result in hormonal imbalances that affect fat distribution, appetite control, and metabolism. Cushing's syndrome causes excessive production of cortisol, causing fat accumulation in the abdomen and face. Such conditions make managing weight extremely difficult without specialised medical treatment.

12. Environmental Factors

Modern living conditions contribute significantly to the obesity epidemic. Easy access to high-calorie, low-nutrient foods through fast-food outlets and vending machines makes unhealthy choices convenient. Also, a lack of safe outdoor spaces or recreational facilities discourages regular exercise. These environmental barriers create a cycle where unhealthy habits become the norm, causing weight gain across populations.

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Also Read: 7 Health And Fitness Tips For Weight Loss Results

What Are 5 Symptoms Of Obesity?

Consider these five symptoms of obesity for better care:

1. Excess Body Fat

A primary symptom of obesity is a noticeable increase in body weight and fat accumulation, particularly around the waist. This excess body fat causes a variety of health problems, including heart disease, sudden stroke, type 2 diabetes, plus certain types of cancer. It can also affect your appearance, self-esteem, and quality of life.

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2. Shortness Of Breath

People with obesity often experience shortness of breath, especially during physical activity. This is due to the increased lung and heart demand to supply oxygen to the body's tissues. Excess weight can pressure the lungs and heart, making it harder for them to function efficiently. Shortness of breath limits physical activity and reduces overall quality of life.

3. Fatigue And Low Energy

People with obesity feel fatigued and have low energy levels, even after adequate sleep. This can be attributed to consistent poor sleep quality, decreased physical activity, and underlying health conditions. Obesity disrupts sleep patterns, causing sleep apnea plus restless sleep. Also, excess weight can make it challenging to engage in physical activity, which eventually contributes to fatigue.

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4. Joint Pain

The extra weight carried by obesity can put significant stress on the joint areas, particularly in the knees, hips, and back. This causes joint pain, stiffness, and reduced mobility. With time, this causes osteoarthritis, a degenerative joint disease.

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5. Sleep Apnea

Obesity is a major reason for sleep apnea, a sleep disorder characterised by frequent pauses in breathing during sleep. This causes excessive snoring, daytime sleepiness, and other health problems. Sleep apnea can disrupt sleep quality plus lead to fatigue, difficulty concentrating, and an increased risk of accidents.

Also Read: Best Cardio For Weight Loss And Fat Loss Exercises

How Can We Prevent Overweight And Obesity? 4 Prevention Tips

Consider effective strategies to prevent the causes of overweight and obesity:

1. Opt For Healthy Eating Habits

Adopting healthy eating habits can prevent overweight and obesity. Prioritise a balanced meal with healthy foods for weight loss that are high in fruits, fresh vegetables, quality whole grains, and lean proteins. Limit your intake of oily or processed foods, sugary drinks, and unhealthy fats. Practice portion control to avoid overeating. Make mindful food choices plus understand hunger cues for a sustainable eating pattern supporting weight management.  

2. Exercise Cardio Regularly

Regular physical activity is essential for preventing overweight and obesity. Include cardiovascular exercises like brisk or water walking, jogging, swimming, or cycling. Aim for nearly 150 minutes of moderate-intensity exercise or 75 minutes of vigorous-intensity exercise weekly. Also, consider strength training to build muscle mass, which can boost your metabolism.

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3. Try Stress Management

Chronic stress can contribute to weight gain and unhealthy eating habits. Effective stress management techniques help you maintain a healthy weight. Practice relaxation techniques like meditation, the best yoga for stress management, or deep breathing exercises to reduce stress and anxiety. Prioritise adequate night sleep, as lack of sleep can disrupt hormones that regulate appetite and metabolism.

4. Regular Health Check-ups

Regular health check-ups are a must for preventing and managing overweight and obesity. Consult to assess your weight, body mass index (BMI), and health. They provide personalised advice on weight loss strategies. Regular check-ups identify health conditions contributing to weight gain and develop a plan to address them.  

Also Read: You Lose Weight Fast Without Exercise Naturally

How Much Overweight Is Obese?

Health experts use BMI (Body Mass Index) to determine if an adult is overweight or obese. BMI is calculated by dividing a person's weight in kilograms by the square of their height in meters. A high BMI often indicates excess body fat. BMI is a measure of body fat based on height and weight.

It's calculated by dividing weight in kilograms by the square of height in meters. If your BMI suggests you're overweight for your height, your doctor might discuss overweight and obesity. However, there's more to obesity than just BMI.

To calculate your BMI, see the adult BMI calculator or determine your BMI by finding your height and weight in this BMI chart.

Obesity is often divided into the following categories:

Also Read: 7 Causes Of Weight Loss In Men And Ways To Prevent It

What Is The Difference Between Overweight And Obese?

Note these differences between overweight and obese for better understanding:

Note: While BMI is a useful tool, it could be better. It doesn't account for muscle mass, bone density, and body fat distribution. Always consult for advice.

Also Read: Top 5 Exercises To Reduce Thigh Fat

Expert’s Advice

I recommend that you make dietary changes to lose weight, whether you are overweight or obese. Some people may benefit from reducing portion sizes or snacking between meals. Others may need to change what they eat rather than how much. Eating more plants can benefit almost everyone. Fruits, vegetables, whole grains and legumes are lower in fat and higher in fibre and micronutrients. They are more nutritious and will make you full and more satisfied even though you consume fewer calories.

                                                         Health Expert 
Lavina Chauhan

The Final Say

Ultimately, causes of overweight and obesity, while distinct, share many health risks, including heart disease, type 2 diabetes, cancer, and chronic pain. These conditions can stem from various factors, such as lifestyle and underlying health issues. Fortunately, strategies like improved diet, increased physical activity, and medication can help manage these conditions and aid in weight loss.

FAQs

1. What are the five causes of obesity?

Obesity can stem from genetic predisposition, hormonal imbalances, certain medications, lack of physical activity, and poor dietary habits. Overconsumption of high-calorie, low-nutrient foods and sedentary lifestyles are major causes of weight gain and obesity.

2. What are the risk factors of obesity?

Several risk causes can increase the likelihood of obesity. These include family history, age, gender, and socioeconomic status. Also, lifestyle factors like poor diet, lack of physical activity, and excessive stress can contribute to weight gain.

3. Is being overweight worse than being obese?

While both overweight and obesity pose health risks, obesity is generally considered more detrimental. Obese individuals are at a significantly higher risk of developing serious conditions like heart disease, stroke, type 2 diabetes, and types of cancer.

4. Does obesity increase with age? 

Yes, obesity rates tend to increase with age. This is due to various factors, including declining metabolic rates, reduced physical activity levels, and changes in hormonal balance. However, it's important to note that while obesity rates increase with age, they can be managed through healthy lifestyle and, in some cases, medical treatments.

References

• https://www.niddk.nih.gov/health-information/weight-management/adult-overweight-obesity/health-risks
• https://www.who.int/news-room/fact-sheets/detail/obesity-and-overweight
• https://www.niddk.nih.gov/health-information/weight-management/adult-overweight-obesity/definition-facts
• https://www.who.int/health-topics/obesity#tab=tab_1
• https://www.cdc.gov/obesity/basics/adult-defining.html
• https://www.nhlbi.nih.gov/health/overweight-and-obesity
   

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