Obesity is a body disorder that results from taking in more calories than the body can burn by exercise and normal daily activities. It can also be referred to as a condition of abnormal or excessive fat accumulation in adipose tissue, to   the extent that health is impaired. It is associated with risks that includes cardiovascular diseases e.g. high blood pressure, stroke and coronary heart disease, gall bladder disease, certain cancers like breast, prostate, colon and endometrial or womb cancers).

 Obesity is determined by a simple and common parameter known as Body Mass Index (BMI). It is derived from the weight of the individual in kilograms (kg) divided by height in square meters (kg/M²). According to BMI, general population is classified as follows

Underweight BMI less than 18.5 kg/m²

 Normal weight BMI 18.5 kg/m²to 24.9 kg/m²

Class 1 obesity-overweight BMI 24.9 kg/m² to 29.9 kg/m²

Class 11 obesity-obesity BMI 30.0 kg/m² to 39.9 kg/m²

Class 111 obesity-extreme obesity BMI more than 40 kg/m²

Types of obesity

There are three classifications of obesity depending on the area of fat deposits

1. Peripheral obesity– Accumulation of excess fat in hips, buttocks and thighs
2. Central obesity- Accumulation of excess fats in the abdominal area
3. Central peripheral obesity– combination of 1 and 2 above   

Note that the accumulation of fat in abdominal area is considered the most dangerous type of obesity because the area is closely located to the vital organs and their blood supply.              

       CAUSES OF OBESITY

1. Physical inactivity
2. Overeating
3. Genetics
4. A diet high in simple carbohydrates
5. Frequency of eating
6. Medications
7. Psychological factors
8. Diseases such as hypothyroidism, insulin resistance, polycystic ovary syndrome and Cushing’s syndrome

Symptoms of obesity

These includes

1. Breathlessness
2. Increased sweating
3. Snoring
4. Inability to cope with sudden physical activity
5. Feeling very tired everyday
6. Back and joint pains
7. Low confidence and self esteem
8. Feeling isolated

To manage obesity

1. Have some dietary changes by cutting calories you take in.
2. Replace highly refined foods with high fibrous foods that will make you feel full for less
3. Exercise regularly to manage your weight
4. Eat un modified low fat foods like vegetables, fruits and whole grain foods.
5. Know and avoid the food that causes you eat excess.

To prevent obesity

It is recommended that a person should take foods that will burn and distribute low density lipoprotein (LDL) in the body and convert them into high density lipoprotein (HDL).

HDL is healthy in our bodies and does not cause the risk of obesity. This is because HDL carries cholesterol to your liver where it can be removed from your blood stream before it builds up in your arteries as opposed to LDL which takes cholesterol directly to your arteries. Some of the foods that promote HDL include: –

1. Healthy drinks such as green tea, purple tea and black tea.
2. High fiber fruit e.g. apples
3. Flax seeds
4. Nuts like almond, ground nuts
5. Chia seeds
6. Olive oil
7. Beans and legumes like soya
8. Avocado
9. Red wine
10. Whole grain cereals.

Avoid the foods that promote LDL these includes: –

1. Fried foods such as deep-fried meats, French fries, and cheese sticks
2. All fast foods
3. All processed meats
4. Desserts like biscuits, cakes, cookies, pies, puddings, sweet soups etc.

NB: All the recommended foods that helps manage obesity are available at Erangi Foods

Isaac Njiru Njeru

Food Technologist

Mobile No. 0722 561 495

Email

isanjiru@gmail.com or

erangifoodsltd@gmail.com

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