Is obesity due to fat or calories

Obesity is mainly caused by an imbalance between calorie intake and expenditure, with fat being a storage form of excess calories. The core mechanisms of weight gain include five key factors: excessive calorie intake, decreased basal metabolic rate, increased fat synthesis, insufficient exercise expenditure, and abnormal hormone regulation.

1. Excessive calorie intake:

When daily dietary calories exceed the body's needs, excess energy is converted into fat storage. High sugar and high-fat foods such as desserts and fried foods have a high calorie density and are prone to overconsumption in a short period of time. Maintaining a long-term surplus of calories is a direct cause of obesity, and it is recommended to control total calories by recording diet and choosing low GI foods.

2. Decreased basal metabolic rate:

Decreased muscle mass, aging, or extreme dieting can lead to a decrease in basal metabolism, making it easier to gain weight under the same diet. For every 1 kilogram of muscle loss, approximately 13 fewer calories are consumed per day. Muscle building training and sufficient protein intake can maintain metabolic levels and avoid the vicious cycle of "eating less but gaining weight quickly".

3. Increased fat synthesis:

Excessive carbohydrates are converted into triglycerides in the liver for storage, especially refined sugars, which rapidly stimulate insulin secretion and promote fat synthesis. Fructose metabolism is unique and more likely to form visceral fat. Controlling the intake of added sugars and replacing refined rice and flour with whole grains can reduce the efficiency of fat synthesis. 4. Insufficient exercise consumption: Modern lifestyles have led to a significant decrease in daily activity levels, with office workers often taking less than 5000 steps per day. Aerobic exercise such as brisk walking and swimming can directly burn fat, while resistance training can improve resting metabolism. It is recommended to maintain 150 minutes of moderate intensity exercise per week, combined with fragmented activities to increase consumption.

5. Hormonal regulation abnormalities:

Hormonal issues such as leptin resistance, elevated cortisol, and hypothyroidism can affect fat metabolism. Pressure type obese individuals often experience nocturnal overeating, which is associated with disrupted melatonin ghrelin rhythms. Ensuring 7 hours of sleep and engaging in mindfulness training can help maintain hormone balance.

Scientific weight loss requires the establishment of the concept of "calorie gap", but there is no need to overly focus on the absolute proportion of fat or carbohydrates. Suggest using the 211 plate rule: 2 servings of non starchy vegetables, 1 serving of high-quality protein, 1 serving of whole grain staple food per meal, combined with 30 minutes of daily exercise. When cooking, replace animal oil with olive oil and choose low oil methods such as steaming and cold dishes. Regular monitoring of waist circumference and body fat percentage is more meaningful than simply weighing. Men's waist circumference should be controlled below 85 centimeters, and women's should be below 80 centimeters. When experiencing unexplained sudden weight gain or accompanying symptoms such as menstrual disorders and edema, it is necessary to screen for endocrine disorders such as polycystic ovary syndrome and Cushing's syndrome.