Weight gain may be caused by malnutrition! Uncover the hidden hunger behind obesity

Tuchong Creative

In the minds of most people, obesity is definitely caused by eating too much good food and excessive nutrition, but is this really the case? If I tell you that obesity can also be caused by malnutrition, would you believe it?

Obesity, as we usually understand it, means that the energy intake is greater than the consumption, which leads to the accumulation of fat in the body, making the body in a sub-healthy overweight state. In terms of diet, obese people tend to prefer high-fat and high-calorie foods, such as cakes, fried foods, meat, etc. Moreover, due to their body shape, obese people generally exercise less. How can high input and low output have nothing to do with malnutrition?

In fact, many people have fallen into a misunderstanding.

When it comes to malnutrition, many people's first reaction is probably hunger. That's right, insufficient intake, that is, frequent hunger, can easily lead to malnutrition. In addition, poor absorption, that is, eating without absorption, and excessive loss of nutrients, such as frequent overtime, excessive consumption, and disordered diet, can all cause malnutrition. The most intuitive manifestation of this kind of malnutrition is "skin and bones".

In addition, there is also hidden malnutrition. Simply put, malnutrition occurs when a person fails to consume a healthy diet consisting of the appropriate amount, type or quality of nutrients for a long time.

What does it mean?

As mentioned earlier, obese people tend to eat high-calorie foods, but they often eat too little vegetables, fruits, soy products and other foods rich in vitamins, minerals and dietary fiber. This leads to an excess of energy-supplying nutrients including carbohydrates, fats and proteins, and a lack of some essential micronutrients for the body. This dietary structure will lead to a more "plump" body, but the nutrition will not keep up, resulting in a situation where the body looks strong, but is actually very weak due to a lack of micronutrients. Medically, this kind of malnutrition is called "hidden hunger."

Malnutrition can affect body functions and even aggravate obesity. For example, studies have shown that low calcium levels in the body are related to obesity. When calcium levels in the body are low, the body will reduce fat decomposition and store more fat, and proper calcium supplementation can reduce the occurrence of obesity. When vitamin B2 is severely deficient, it will affect the metabolism of fat and protein in the body, thereby inducing obesity.

For example, vitamin D deficiency is also closely related to obesity. Studies have found that the serum 25-hydroxyvitamin D content of obese people is about 20% lower than that of people with normal weight. Vitamin D supplementation can help improve body fat and fat distribution in obese patients, increase insulin sensitivity, and thus prevent the occurrence of obesity.

Having said so much, how can we prevent obesity caused by malnutrition, overnutrition or "hidden hunger"?

The solution is actually very simple. Whether it is obesity or malnutrition, it is nothing more than either a relatively excessive energy intake or a monotonous diet. In the final analysis, it is a problem with the lifestyle. To prevent obesity, we must fundamentally correct the unhealthy lifestyle.

Therefore, to solve the problem of obesity, we must first change our lifestyle. You can refer to the following plan for details.

The first is to build a balanced, comprehensive and reasonable diet pattern that suits regional characteristics. What is a diet pattern, and how should this be understood? Simply put, it is to appropriately increase the amount of whole grains in the staple food. It is recommended that it can account for half of the grains. The amount of coarse grains and potatoes should also be increased, and the coarse and fine ones should be matched. Vegetables and fruits should continue to be eaten more often, and the current amount is not enough. Vegetables should be eaten more dark green and other colored vegetables, as these vegetables have higher nutritional value. Try more fruits, change varieties, and try to eat less high-sugar fruits. Specific ingredients and cooking methods can be based on local habits, and there is no need to be stereotyped, but they must be less oil, less sugar, and less salt. The best meat choices are chicken, duck, goose, and fish.

Second, you need to develop exercise habits that are appropriate for your age and weight. Exercise is the key to increasing consumption. Many people are fat because they don't move enough. Perform 150 to 300 minutes of moderate-intensity aerobic exercise every week, 5 to 7 days a week, at least once every other day; resistance exercise 2 to 3 days a week, once every other day, 10 to 20 minutes each time. In short, you need to insist on at least 30 minutes of moderate-intensity exercise every day, that is, slightly sweating is appropriate. Swimming, brisk walking, driving, playing badminton, skipping rope are all fine, the key is to persist for a long time.

Third, maintain a regular work, rest, and sleep schedule. Overwork and staying up late are also important causes of obesity, especially when some people stay up late, they want to eat a lot, and the food is high in oil, sugar, and calories.

Fourth, develop the habit of regular physical examinations and correcting health problems in a timely manner. Malnutrition and obesity are risk factors for many diseases, and correcting problems in a timely manner can prevent further deterioration of health. Therefore, it is important to have regular physical examinations and correct minor problems in a timely manner.

In short, obesity does not only mean overnutrition, it is also likely to be accompanied by malnutrition. A reasonable diet and moderate exercise are the best way to fundamentally prevent the occurrence of malnutrition and obesity.

This article is a work supported by the Science Popularization China Creation Cultivation Program

Author: Zhang Yu

Reviewer: Zhang Na, Associate Researcher, School of Public Health, Peking University

Produced by: China Association for Science and Technology Department of Science Popularization

Producer: China Science and Technology Press Co., Ltd., Beijing Zhongke Xinghe Culture Media Co., Ltd.