We all know people who say, "I am just a little heavy." But extra weight is not just about how we look. Too much fat in the body can make us very sick. This is called obesity. In 2019, around 50 lakh (5 million) people died from diseases caused by too much body fat, which comes from the GBD (The Global Burden of Disease) data. Obesity is a serious health problem, not just a weight problem.
How Do We Know If Someone Is Obese?
Doctors use two main ways to check obesity.
1. BMI (Body Mass Index)
BMI compares your weight with your height. A BMI above 25 means overweight. A BMI above 30 means obese.
BMI 18 to 25 — Normal weight
BMI 25 to 30 — Overweight
BMI 30 to 35 — Obese (Class 1)
BMI 35 to 40 — More obese (Class 2)
BMI 40 and above — Very obese (Class 3)
2. Waist size
Also check your waist. If a woman's waist is more than 35 inches, or a man's waist is more than 40 inches, the risk of heart disease and diabetes goes up.
Why Does Obesity Happen?
Think of your body like a stove. It needs just the right amount of fuel. If we eat too much and do not move enough, the extra food gets stored as fat.
Main reason:
Sitting too much — Office work, watching TV for hours, travelling by car all day means we burn very few calories. When we burn fewer calories than we eat, the body saves the extra as fat.
What Happens Inside the Body When There Is Too Much Fat?
Our body converts food into energy. When we eat more than the body needs, the extra food turns into fat and gets stored. Over time, fat cells become very big. These big fat cells release harmful chemicals into the blood. This keeps the body in a state of constant irritation inside — doctors call this inflammation.
This inflammation makes it hard for the body to use insulin properly. Insulin is a hormone that controls sugar in the blood. When insulin stops working well, sugar and fat levels in the blood go very high. This raises blood pressure. Together, all these problems are called metabolic syndrome, which opens the door to many serious diseases.
What Problems Can Obesity Cause?
Problems from Inside the Body (Metabolic Problems)
Heart disease — High sugar, fat, and blood pressure damage the heart. Risk of heart attack and stroke goes up.
Fatty liver — Extra fat in the blood reaches the liver. The liver starts storing fat. Over time this causes liver damage (cirrhosis).
Gallstones — High cholesterol in blood collects in the gallbladder, forming painful stones.
Kidney disease — High blood pressure, diabetes, and liver problems together slowly damage the kidneys.
Sugar disease (Type 2 Diabetes) — Obesity directly increases the risk. The body cannot control blood sugar anymore.
Early death — Obese people have a higher risk of dying early from many causes. Even losing 5 to 10% of your weight reduces this risk significantly.
Problems with Hormones and Reproduction
Obesity changes hormone levels in the body. Estrogen and insulin go up. Testosterone goes down.
In women, this can cause PCOS (irregular periods and difficulty getting pregnant).
In both men and women, it can cause fertility problems and sexual health issues.
Cancer Risk
Long-term inflammation and hormone imbalance increase the risk of certain cancers — including breast, uterus, colon, and kidney cancers.
Mental Health and Brain
Obesity increases the risk of depression, anxiety, and low self-confidence.
In the long run, it can also affect memory and thinking ability, and may increase the risk of dementia.
Direct Problems — Pressure on the Body
Bones and Joints
Extra weight puts heavy pressure on knees, hips, and the lower back.
This causes joint pain, early wear and tear, and a condition called osteoarthritis — where the joints become stiff and painful.
Breathing Problems
Fat around the chest and stomach makes it hard for the lungs to expand fully.
This causes shortness of breath, reduced physical activity, and can trigger asthma.
Sleep Problems
Fat around the neck and throat blocks the airway during sleep.
This is called obstructive sleep apnea — the person stops breathing for short moments during sleep.
The result is very poor sleep, and feeling tired and sleepy throughout the day.
Skin Problems
Obesity causes more sweating.
Skin rubbing against skin (chafing) causes soreness and rashes.
Stretch marks appear as the skin stretches from weight gain.
Good News — Small Steps Help a Lot!
Studies show that losing even 5 to 10% of your body weight can reduce all these risks greatly. You do not need to become very thin. Just start small.
Walk for 30 minutes every day — even in your colony or nearby park.
Eat more dal, sabzi, and roti. Home food is far better than packaged snacks.
Avoid fried items, maida foods, cold drinks, and too much mithai.
Replace cold drinks and packaged juice with plain water or nimbu pani.
Sleep 7 to 8 hours every night. Good sleep controls hunger hormones.
Visit your doctor if your waist size or BMI is high. They can help you with the right plan.
Remember: Obesity is not just about how you look. It is a serious health condition that slowly damages the heart, liver, kidneys, joints, hormones, and even the mind. But the good news is — even small changes can make a big difference. Start today.
This content is for educational purposes only and does not replace professional medical advice.
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