Obesity and Metabolic Health: Why Weight Gain Matters After 40

Obesity has become one of today’s biggest public health challenges and is closely linked to many chronic diseases. It is much more than a weight problem. It is a serious problem. It is often connected to blood sugar imbalance, chronic inflammation, gut health issues, poor sleep, chronic stress, and lifestyle habits that develop over time.

What is Obesity

Obesity is generally defined as having a Body Mass Index (BMI) of 30 or higher. Waist circumference is another useful measurement. Men with a waist circumference greater than 40 inches and women greater than 35 inches are at increased risk for metabolic disease. Being obese has more negative health consequences in the U.S. than smoking, drinking, or poverty. Nearly 70% of the U.S. population suffers from obesity or is overweight. Obesity is the 2nd leading cause of preventable death in the U.S. because it puts extra strain on your organs, joints, and metabolism.

Obesity and Metabolic Health Risks

Obesity and metabolic health are closely related because of the increase in many health conditions.

Sadly, 1 in 5 children in the U.S. is overweight or obese, which will increase their risk of developing a metabolic condition early. View the obesity epidemic trends in the U.S.

What Drove the Obesity Epidemic

After viewing the above trends, we have to ask ourselves how we let this happen. How did we get into this shape and create obesity, the current metabolic health epidemic? Several factors have contributed to the obesity epidemic. Larger portion sizes, greater consumption of highly processed foods and added sugars, more sedentary lifestyles, and less daily physical activity have all played a role. We also eat more sugar, consuming nearly 70 pounds of added sugar per year and nearly 40 gallons of soda. Soda in itself has between 12 and 15 teaspoons of sugar per can. We also exercise less and watch more TV. When we were young, we went outside to play; now, a majority of the kids play video games and chat on their computers and cell phones.

Why Belly Fat Matters

If you are interested in how much body fat you have compared to muscle, you can check your BMI (Body Mass Index). Determine your BMI here.

Obesity and Insulin Resistance, Metabolic Syndrome, Inflammation

Obesity is linked to insulin resistance, metabolic syndrome, and inflammation. Obesity is a culprit in fueling chronic inflammation, which directly affects how insulin signals the cells. Chronic inflammation and its signals drive metabolic syndrome, a cluster of symptoms that includes high blood pressure, high blood sugar, high cholesterol and triglyceride levels, and excess body fat. All three of these have a strong connection.

I also believe gut health plays an important role as well. Chronic inflammation often contributes to changes in the gut microbiome (dysbiosis), leading to a less diverse and more unhealthy microbiome. The microbiome may influence appetite regulation, blood sugar balance, inflammation, and fat storage. These conditions are closely connected and often occur together.

Small Habits Create Big Results – Break the Cycle

Instead, focus on lifestyle habits.

• Drink more water overall, especially before meals. This can temporarily suppress your appetite and is a smarter choice than high-calorie drinks, saving you some calories.
• Eat breakfast. Start your day wiht a protein rich breakfast containing 25–35g of protein helps you feel full, stabilizes blood sugar, and regulates the hunger hormones. Focus on lean meats, eggs, high fiber foods, and healthy fats.
• Eat more fruits and vegetables because they are needed by the gut to create a more diverse microbiome and help reduce inflammation. Fruits and vegetables are also fiber-rich and nutrient-dense.
• Reduce processed foods. Processed foods are full of chemical additives and are usually high in sugar. Candy, cookies, cakes, pies, crackers, and chips are not your friend. They often feed the not-so-beneficial bacteria in your gut, leading to blood sugar peaks and valleys and inflammation. So if you have a sweet tooth, learn to tame the sugar monster.
• Move your body daily. Exercise offers so many benefits for your health. So move daily, even if it’s just 5 minutes on an exercise bike or walking around the block. I understand it can be hard to move, but moving a little bit each day makes you stronger. It’s about progress, not perfection.
• Stop eating when satisfied. It’s important to chew your food because digestion begins in the mouth. It is also important to pay attention to your body and stop when you feel you are satisfied. The worst-case scenario is that you pause and find out you are still hungry, so you eat a little more. Better to need to eat a little more than overeat.
• Focus on a nutritious diet that contains whole foods, lean meats, healthy fats, lots of fiber, and whole grains.

Why Focusing on Health Works Better than Focusing on the Scale

With the rise of obesity and related health issues, GLP-1 medications are popular to control appetite and help reduce the symptoms of metabolic syndrome and one’s weight. GLP-1 drugs mimic a natural gut hormone that regulates blood sugar, slows digestion, and curbs appetite. GLP-1 medications may be beneficial and necessary for some individuals and should be prescribed by their healthcare provider. Long-term success still depends on building healthy eating habits, regular movement, stress management, and other lifestyle changes. Medications work best when combined with these healthy habits.

Being Successful

It begins with deciding to change your behavior and committing to it. Focus on creating one habit at a time because there is true power in developing habits. After you create the first one, move on to another. If you need help creating a healthier lifestyle, grab my book The Healthy Habits Challenge or join our Clean Eating Kickstart Program.