World Obesity Day, observed annually on March 4th, aims to raise awareness and promote actionable solutions to address the global obesity crisis. In 2025, the theme is "Changing Systems, Healthier Lives," emphasizing the need to shift focus from individual behaviors to the systemic factors contributing to obesity.
Weight gain happens when we consistently consume more calories than our bodies burn. This process is influenced by several factors, including:
1. Diet Choices
Excess calories – Eating high-calorie foods (processed snacks, sugary drinks, fast food) leads to weight gain.
High sugar intake – Sugar-sweetened beverages and desserts add extra calories without making you feel full.
Processed foods – Packaged and ultra-processed foods often contain unhealthy fats, sugars, and preservatives that contribute to weight gain.
2. Sedentary Lifestyle
Lack of exercise – Physical inactivity means fewer calories are burned, leading to excess weight.
Sitting for long hours – Desk jobs, TV, and screen time reduce movement and slow metabolism.
3. Hormonal & Medical Factors
Hormones – Imbalances (like insulin resistance, thyroid issues, or PCOS) can promote weight gain.
Medications – Some drugs (e.g., antidepressants, steroids) may cause increased appetite and fat storage.
4. Stress & Emotional Eating
Cortisol (stress hormone) – Increases cravings for high-fat, high-sugar foods.
Emotional eating – Eating in response to emotions rather than hunger leads to excess calorie intake.
5. Sleep Deprivation
Poor sleep disrupts hunger hormones – Lack of sleep increases ghrelin (hunger hormone) and reduces leptin (satiety hormone), making us eat more.
6. Aging & Metabolism
Metabolism slows with age – Muscle mass decreases, reducing calorie burning.
Less physical activity – Older adults may move less, leading to gradual weight gain.
7. Genetics & Family Habits
Inherited traits – Some people have a genetic tendency to store fat easily.
Family lifestyle – Eating habits and activity levels in childhood influence adult weight.
8. Gut Microbiome
Unhealthy gut bacteria – An imbalance in gut bacteria may lead to increased fat storage and appetite changes.
While some factors are beyond our control (like genetics and aging), others—such as diet, exercise, and sleep—can be adjusted to maintain a healthy weight.