What is causing the obesity epidemic?

The stats aren’t looking good. More people in the world are now overweight than undernourished – which is a red flag, if there ever was one. In other words, global obesity rates have reached epidemic proportions – and there is no simple explanation or cure. It is a highly complex problem which scientists are still coming to grips with, and all the more so, us individuals.

So what is causing this sharp rise in obesity rates? Our genes have not changed substantially in the past few decades, and while in some isolated cases genetics seem responsible, other combinations of hormonal, metabolic, behavioural factors play a role – however in most cases the exact cause is hard to pinpoint, and most of the current efforts are that of curing rather than preventing.

The current epidemic of obesity is most likely caused by an environment that promotes excessive food intake and discourages physical activity – which, let's be honest, sounds about right in our case. Being so difficult to treat, efforts should therefore be directed towards prevention.

So, what are the behaviours that contribute to obesity? Firstly, obesity arises only when energy intake (through the calories we consume) exceeds energy expenditure. Simple enough, right? Let us look at our environment for a moment. It is largely characterised by an essentially unlimited supply of convenient, relatively inexpensive, highly palatable, energy-dense foods, coupled with lifestyles requiring low levels of physical activity for the most part. Our food market is now flooded with sugar-laden, processed foods which pack in a large amount of  ‘empty’ calories – foods which hold very little nutritional value but make us pack on the fat in no time. 

To prevent and ultimately reverse obesity, we must first collectively change the environment we live in

Why do we get ‘fat’ in the first place? Let us look at the big picture for a moment: throughout much of human history, we have battled famine. As a result, our bodies have developed a very efficient system by which to accumulate fat and store it for energy to be used up on a rainy day – when food is scarce. This is the reason why our bodies have, essentially, weak defences against the accumulation of access energy stored when food is abundant. Therefore, obesity is not a result of a physical defect, but merely a natural response to a somewhat defective environment. In a sense, to prevent and ultimately reverse obesity, we must first collectively change the environment we live in – so I do not believe a simple, subsidized gym membership will do the trick.

OK, sounds like a monumental task, where to begin?

Be wary of greater food availability and increased portion size.

These trends are hard to notice as time progresses: remember the old 33cl glass soft drink bottles? Now the standard ‘small’ bottle is a full 50cl, which contains up to 45grams of sugar.

Beware of processed foods as much as possible.

Processed, as well as ‘convenience’ foods are on the rise, and have slithered their way into almost all of our meals. What do I mean by processed? Well, you have got your basic processed foods that are not overly harmful; such as frozen vegetables and canned tomatoes; ranging to the ultra-processed which includes cured meats, frozen pizza and microwaveable dinners. These are packed with preservatives, empty calories, and hidden sugars – we tend to think that just because a product says ‘organic’ or ‘natural’ that it is somehow better for us, but that is not always the case – whether a product has added high-fructose corn syrup or natural cane sugar, we need to be way of both.

And let’s face it – simply limiting sweets does not really work. Why? Sugar, usually by way of high-fructose corn syrup, has found its way into most of the foods we eat, such as being added to bread to give it the appealing brown hue, and also to jarred pasta and most breakfast cereals. Sodium is another major issue with processed foods – found in most canned soups and sauces – high sodium intake is linked to hypertension, a common condition among obese individuals.

Sugar, usually by way of high-fructose corn syrup, has found its way into most of the foods we eat, such as being added to bread

There are calories and there are calories. Know the difference. Understand nutritional value.

Distinguish between the sugar and solid-fat laden foods which contain empty calories – very little nutritional value and almost instant fat accumulation – and quality calories which can be found in natural foods such as vegetables, free-range chicken, and so on.

Understand just how much our environment has come to promote physical inactivity.

Our current environment tends to discourage physical activity – for instance, advances in technology and transportation have reduced much of the need for physical activity, with more time spent on computers, playing video games and so on promoting a sedentary life style even further. All these factors contribute to low levels physical requirements and will therefore cause obesity unless food intake is limited accordingly.

Simply telling people to follow certain diets and frequent a gym might not work – given our current food supply and an environment which promotes inactivity

What can be done to cure the environment?

In my opinion, consumer education is the most effective step our government can take, raising awareness of just how damaging certain processed foods are, limiting portion sizes of high-energy density foods wherever possible and applying the pressure on the food industry accordingly. A good second step would be to increase availability of foods that are fresh, locally grown, un-processed, and low in energy density. Simply telling people to follow certain diets and frequent a gym might not work – given the current food supply and an environment which promotes inactivity.

Forget out-exercising a bad diet. It simply does not work.

Take into consideration how much calories are packed into most foods, and how much of these can actually be burned during training. Here is an example: to burn off a regular portion of potato chips (around 600 calories) an adult weighing 70 kilograms must run for about an hour at 7Km/h. The combination of diet (or healthy eating habits, rather) and daily exercise is vital – essentially, it is all about small, day-to-day changes which all of us are able to make.