What's Really Causing Obesity? It's Not Just Junk Food or Sitting Too Much

News18

5 days ago

Globally, it's defined by a Body Mass Index (BMI) of 30 or above. But for Asian populations, including Indians, the danger zone begins at a lower BMI (≥25), thanks to our higher risk of developing metabolic issues even at modest weight levels, according to WHO guidelines.
Factors Driving Obesity
For a long time, physical inactivity was seen as the main cause of obesity. But a 2025 study published in PNAS and reported by The Washington Post challenges that belief. It highlights that high-calorie diets, especially those loaded with ultra-processed foods, are a major driver of obesity.
Conducted across 4,000 individuals from various nations, the study found that daily energy expenditure is similar across lifestyles, from hunter-gatherers to urban office workers, suggesting that dietary excess, not lack of exercise, fuels weight gain in industrialised nations like India.
While the debate continues between those who blame inactivity, those who blame diet, and those who believe both play a role, this study underscores the need to prioritise reducing processed food consumption in public health strategies.
Dietary Factors: How the Indian Plate Has Changed
Urbanisation and rising incomes have completely transformed how India eats. The once-wholesome Indian plate—filled with whole grains, lentils, and fresh vegetables—is increasingly being swapped for high-calorie, low-nutrient junk food.
According to The Lancet (2019), urban Indian households now consume twice as many ultra-processed foods as rural ones. These products are often loaded with refined sugar and unhealthy fats, creating a steady surplus of calories.
At the same time, fibre intake is falling. As per ICMR's 2020 dietary guidelines, less than 30% of Indians get enough daily fibre, which is troubling since fibre is essential for satiety and digestion.
Even our snacking culture has shifted; roasted chana and fruits are being pushed aside by deep-fried snacks and sweets. The National Institute of Nutrition (NIN, 2019) directly linked frequent street food consumption to higher BMI in urban youth.
The Sedentary Epidemic
It's not just about what we eat; how little we move is another major part of the problem. Desk jobs, long hours in front of screens, and vehicle-heavy commutes have drastically reduced physical activity.
According to the Indian Journal of Medical Research (2021), only 10–15% of urban Indians meet the WHO's recommendation of 150 minutes of moderate weekly exercise.
The numbers are even starker for women. A BMJ Open (2020) study found that 40% of Indian women get less than 30 minutes of physical activity daily, largely due to cultural constraints and household demands. The result? More weight gain and a greater risk of long-term health issues.
Biological Factors: Genes, Hormones, and More
For Indians, biology itself adds to the challenge. Research published in Nature Genetics (2018) reveals that Indians are genetically predisposed to abdominal obesity, the most dangerous type, where fat accumulates around vital organs. This means we often face metabolic risks at much lower BMIs than people in the West.
Hormonal issues also complicate things. PCOS affects about 20% of Indian women, and hypothyroidism is found in nearly 10% of adults, as per the Journal of Clinical Endocrinology (2020). Both conditions can lead to weight gain and make it harder to shed excess fat, even with lifestyle changes.
Socioeconomic Factors: A Double-Edged Sword
India's economic rise has brought better access to food, but not necessarily better nutrition. While people can afford more food variety, awareness around healthy eating hasn't kept up.
According to the WHO's 2022 report, urban middle-class families now spend 20% more on packaged food than they did ten years ago.
The latest NFHS-5 data (2019–21) reflects this trend starkly: 30% of urban women are obese, compared to 15% in rural areas. But rural India isn't far behind anymore; the numbers there are climbing too, hinting at a spreading crisis.
Mind-Body Connection: The Emotional Side of Eating
Mental and emotional health have a surprisingly big role in India's obesity story. The Indian Journal of Psychiatry (2021) found that 35% of urban Indians eat emotionally when stressed, typically reaching for high-calorie, sugary comfort foods.
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Sleep also plays a role. The ICMR (2020) found that sleeping less than 6 hours a night can double your risk of obesity. That's because poor sleep disrupts hormones that control hunger and fullness, making people more likely to overeat.
Cultural Habits: When Celebrations Turn Caloric
India's vibrant culture can also contribute to weight gain, especially during festivals, weddings, and family gatherings. NIN (2019) data shows that during Diwali or wedding season, people often consume 3000–5000 calories per day. That's well above the recommended intake.
Even outside festivals, restaurant culture contributes to the problem. A Journal of Food Science study (2020) found that the average Indian restaurant meal is 1.5 times larger than what's nutritionally appropriate, encouraging chronic overeating.
The Health Impact And How To Turn Things Around
The ripple effects of obesity are serious. It's a major factor in India's diabetes epidemic (7.5% of adults) and is linked to 28% of all urban deaths from cardiovascular disease, according to The Lancet Diabetes & Endocrinology (2021).
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