Obesity and Overweight – 10 Risks and How to Prevent Them

Reviewed by: | Author: Manoja Kalakanti

A major contributory factor in the rise of obesity is the lifestyle change that has taken over our society in the latter part of the 20th century. There has been a steady rise in people becoming overweight and even suffering from obesity. These lifestyle changes have had a negative impact on our health and well being. Not only is it affecting the adults, early childhood obesity is a rising problem that many nations are struggling to combat.What are the risks of obesity?Whatever the reasons, obesity is a disease that increases the risk of other severe health conditions. But the good news is that, unlike some other conditions, obesity is easy to manage. There are several ways through which you can reduce your weight, and even the slightest reduction in weight can have a significant impact on your health. There is no dearth of options to help yourself in your weight-loss journey. A wide range of exercise programs, diet plans and nutritionists and dieticians are just a click away. In this article, we will talk about the risks associated with excessive weight and the ways to prevent them. First, let’s have an overview of obesity.

How to Tell if You are Overweight or Obese – Causes

To the untrained eye, anyone who looks “fat” is considered to be overweight or obese. But who’s fat and who’s not, doesn’t it all come down to a matter of perception? Are we heading down the subjective and objective debate road? Fortunately, we are not! So, is there a proper, more scientific way to define the condition? The answer is in the affirmative because there is a very simple and effective method to diagnose the condition. Signs of being overweight

The BMI (Body Mass Index) is considered to be the most-trusted method of determining whether you are overweight or obese. A BMI of 25.0-29.9 indicates that you are overweight, and a score of 30.0 or higher makes an individual obese. The waist measurement and body fat percentage can also be taken into account to diagnose the condition. To get a proper diet plan you can book an appointment with a nutritionist.

Causes and Risk Factors:

Although genetic factors and health conditions can result in the development of this condition, perhaps the most important factor that leads to it is the higher amount of calories that you consume compared to the amount that you burn. The risk factors include:

  • Age

This is a condition that can affect anybody, but the risks are higher as you age due to slower metabolism, less physical activity and lower muscle mass.

  • Health conditions and medication

Certain diseases such as arthritis and medicines such as steroids and antidepressants can cause obesity.

  • Lifestyle

A major contributor in modern times, bad lifestyle habits such as unhealthy diet and lack of physical activity also result in this condition.

Other factors also contribute to making you overweight, such as pregnancy, stress, and lack of sleep. These were some of the most common risk factors of obesity. So, why should you prevent yourself from becoming overweight? Read on to understand the reasons.

10 Health Problems Associated with Obesity

This is a disease that may not seem too alarming in the early stages as it does not cause any damage to your body, but its effects on your health in the long term can be devastating. The risks associated with the condition will help you understand better the importance of treatment and prevention of obesity.Health problems due to obesityThe following are some of the most common consequences of obesity. These conditions can cause incredible damage to your health and may even lead to death. So, manage your weight effectively in order to avoid such a complicated scenario in the future. These are some of the most common consequences of long-term obesity.

1. Type 2 Diabetes

This is a condition that occurs when your blood sugar levels are very high. Long-term diabetes can cause other health problems such as heart disease and stroke.

2. Heart Disease

This is one of the most common consequences of being overweight. Over time, fat accumulates in the arteries, therefore, restricting blood flow. People with obesity also have high blood pressure and blood sugar, which further increases the chance of heart disease.

3. Sleep Apnea

Sleep apnea is a condition in which a person may momentarily stop breathing during sleep. Obese people have extra fat stored in the neck region, which restricts airflow. This results in snoring and difficulty in sleeping.

4. Stroke

Strokes occur when the blood supply to the brain is cut off. There are similarities in the way obesity results in heart attacks and strokes. Blood clots can be formed in narrow arteries, which result in a stroke.

5. Hypertension

More fat means a higher requirement of nutrients and oxygen that the blood needs to fulfil. The pressure this puts on the blood vessels and the heart is immense. Over time this results in hypertension and causes damage to your heart.

6. Osteoarthritis

Being overweight causes inflammation in joints and puts pressure on the joints. This results in arthritis.

7. Certain Cancers

Many cases of cancer are associated with obesity. It can cause kidney, prostate, breast and pancreatic cancer.

8. Severe COVID-19 Complications

It has been observed that people with unhealthy weight have a higher risk of experiencing severe COVID-19 complications. The chance of facing death is also higher amongst them.

9. Pregnancy Problems

Pregnant women who are overweight are at a higher risk of developing diabetes, high blood pressure, and other pregnancy-related complications.

10. Digestive Problems

Obesity increases the chances of developing digestive issues such as heartburn, liver problems, and general discomfort.

These health risks of obesity are difficult to manage and sometimes cause permanent damage to your health. Hence, prevention is the best way forward for you to ensure a healthy future. Let’s look at the ways through which you can reduce these risks.

Ways to Reduce the Risks

The risks of suffering from any of the above diseases is very high in people who are overweight or suffer from obesity. Even the smallest amount of exercise, weight loss and diet management could go a long way in lowering these risks. How to reduce the health risks due to being overweight or obese?

The ways to avoid obesity and the risks linked to it are similar. You can follow a healthy lifestyle to reduce the risks.

  • Exercise regularly
  • Manage weight
  • Eat healthy
  • Get adequate rest

As you just read, there are many ways in which you can reduce the risks of side effects of being overweight. But the one aspect that plays the most crucial role is diet. So, we have provided a diet plan below that can help you manage your weight.

Diet Plan to Manage Weight

There is a two-fold advantage of a healthy diet plan for people suffering from unhealthy weight issues. Not only does a good diet help you manage weight and reduce the risk of any serious complications, but it also boosts your overall health.Diet to reduce weight

Follow this diet plan to see amazing results and avoid the health risks of being overweight. Not only will you see quick results, but this is a delicious way of losing weight.

A Daily Diet Plan

  • Early morning: Lukewarm Lemon water or Apple Cider Vinegar – 10ml in 1 glass

Soaked and peeled Almonds (4) and Walnuts(2)

Nuts are rich in vitamin E and minerals, which boosts metabolism

  • Breakfast: Boiled Eggs (1 whole) and 2 Egg whites with Salad


Oats Idli – 2.5 Idli with Tomato Chutney (3 teaspoons)


Vegetable Poha (1 cup) with Tofu Bhurji (1 bowl)

  • Mid-morning snack: Apple or Kiwi or Papaya or Guava (any 1 fruit)

Fruits hydrate our body and contain minerals and little fibre, and vitamins.

  • Lunch (1 PM): Vegetable Salad (Carrot/Cucumber/Tomato) (1 bowl)

White Rice or Jowar/Ragi Roti (2) with Vegetable Curry or Chicken or Fish Curry along with Sambar or Rasam (1 cup)

  • Evening snack: Boiled Corn or mixed Nuts (100 grams)

Lukewarm Cumin Seeds water (1 glass)

  • Dinner: Grilled Chicken with Mixed Vegetable Salad (1 bowl)


Puffed Rice Upma with Veggies (1 bowl)


Vegetable Soup (1 bowl) with Grilled Fish (1 fillet)

  • Bedtime: Lukewarm water with Chia Seeds

The above diet plan is a healthy and delicious way to manage weight. But if you wish to get your hands on a more comprehensive customized diet plan, get in touch with a nutritionist.


Being overweight can result in a low quality of life, and in the long run, a wide array of diseases such as heart disease, stroke, and diabetes. Obesity can also have an adverse effect on your mental health. So, it is critical that you speak to your doctor and plan a diet and exercise plan to naturally combat the condition and avoid the health risks associated with it.


1. What are 10 health risks related to obesity and being overweight?

Being overweight and obese can result in severe health problems over time. The 10 health risks related to these conditions are:

1. Type 2 diabetes

2. Heart disease

3. Hypertension

4. Stroke

5. Osteoarthritis

6. Pregnancy problems

7. Sleep apnea

8. Severe COVID-19 complications

9. Certain cancers

10. Digestive problems

2. What are the health risks of being overweight and obese?

There are many health risks associated with these conditions. Long-term obesity could result in heart disease, stroke, high blood pressure, and even cancers.

3. Can obesity shorten life expectancy?

Yes, obesity can shorten life expectancy. Being overweight or obese can make you vulnerable to many other health conditions.

4. Can obesity be cured?

Yes, fortunately, this condition is something that can be cured with a change in lifestyle. Following an exercise program and proper diet can help you overcome this problem.

5. Can you be overweight and healthy?

While carrying a little more weight than what is considered ideal should not be alarming, being overweight is certainly not healthy. The risks of other health issues are significantly higher in people who are overweight than those in the ideal range.

6. Can you reverse damage from obesity?

Yes, it is reversible. You can follow a healthy diet and engage in regular exercise to reverse the damage. There are also several medical treatment options, including surgery in case of extreme obesity.

7. Why is being overweight unhealthy?

Being overweight is unhealthy because it can cause immense damage to your body and increase the risk of many health problems such as hypertension, diabetes and heart disease.

8. Is obesity a disease or a choice?

Obesity is not a choice because it is a complex condition with several factors that influence it.

9. How does obesity affect mental health?

Apart from the immense physical damage that the condition can cause, it also affects patients’ mental health. Due to the problems associated with the disease, the stigma and the stress related to the reduction of weight, patients can suffer from mental trauma.

10. What is the healthiest way for a person to lose weight?

Eating healthy, cutting down on unhealthy foods and exercising are the easiest and healthiest ways to lose weight.

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