- Review – Quiz
- Eating habits – the main culprit in the “overweight” case?
- Lack of exercise and obesity: An avoidable connection
- Thoughts, feelings, weight – the psychology behind the scales
- The effects of lack of sleep on weight
- The influence of age on body weight
- Genetics and obesity
- Medical causes of obesity: When the body has other plans
- Environmental factors and their role in the development of obesity
- There isn’t one reason for being overweight
- The Essentials (brief)
- 5 simple things you can implement
- Your Homework
1. Review - Quiz
Vitamins, minerals and drinking – all important for good health. But which vitamin does what again?
Heavy bones, baby fat or just eating too much? Obesity is complex and is influenced by many factors. In this lesson, we take a comprehensive look at the many causes of obesity and examine how different aspects of life can influence body weight. Let’s start with one of the fundamental factors – nutrition.
2. Eating habits - the main culprit in the “overweight” case?
Our daily eating choices affect not only our weight, but also our overall health.
- Calorie intake: An excess of calories compared to energy expenditure leads to weight gain. Excessive consumption of energy-dense foods, especially those high in fat and sugar, contributes to this.
- Eating speed: Eating quickly has been linked to higher calorie consumption. Eating slowly can help you feel fuller and avoid overeating.
- Portion sizes: Larger portions can cause us to eat more than our body needs. Awareness of appropriate portion sizes is crucial.
- Food selection: An unbalanced diet with too many processed foods, saturated fats and added sugars can lead to weight problems.
- Dining environment: External influences such as advertising, availability of snacks and eating habits in social circles influence our eating habits. When everyone else is ordering pizza, you don’t want to eat just a salad.
Normally most people will tell you: Yes, then it’s just less. Smaller portions, skip the sweets, exercise more or eat more fruits and vegetables. Basically it’s like this:
Nobody is overweight by choice.
It’s not easy to eat less or eat healthier. But do not worry. Together we will create behavior change and you will lose weight. You will learn more about this in the following lessons.
3. Lack of exercise and obesity: An avoidable connection
A sedentary lifestyle and lack of physical activity play a crucial role in the development of obesity.
3.1 Tips for daily exercise
- Moderate intensity: Try to get at least 150 minutes of exercise per week, such as brisk walking or cycling.
- Strength training: Include at least two strength training sessions per week to strengthen your muscles.
- Everyday activities: Take advantage of every opportunity to move, e.g. by climbing stairs and taking short walks.
- Versatility: Vary your activities to work different muscle groups and avoid boredom.
- Long-term perspective: Think of exercise not just as a way to lose weight, but as a long-term investment in your health.
Regular exercise not only provides weight benefits, but also promotes your overall health and well-being. So, grab your trainers and get started on your way to a more active lifestyle! 🏃♂️💪
4. Thoughts, feelings, weight - the psychology behind the scales
Our mental state has a powerful influence on our physical health and weight. The way we think, feel and deal with stress plays a crucial role in shaping our physique. From stress and emotional eating to depression, our mental states have a direct impact on the scale.
The psychological factors that can contribute to obesity are often closely linked to eating habits and behavior related to food intake.
- Conscious eating: Be sure to eat mindfully to better control your food intake and prevent overeating.
- Stress management: Reduce stress to minimize emotional eating and reduce the risk of fat accumulation.
- Self reflection:Identify possible triggers for unhealthy eating behavior and work on strategies to manage them.
- Establish healthy eating habits: Set realistic goals for a balanced diet to avoid becoming overweight. Avoid extreme diets.
- Looking for support:Talk to others about your weight goals for support and motivation.
- Self-compassion: Be gentle with yourself. The journey to a healthy weight is often challenging, and it’s important to be patient.
5. The effects of lack of sleep on weight
A restful sleep is not only important for our well-being, but also plays a significant role in our weight and diet. Lack of sleep can affect various processes that affect metabolism and appetite regulation.
5.1 10 Tips for better sleep
- Regular sleep-wake rhythm: Try to go to sleep and wake up at the same time every day, even on weekends. This helps to stabilize your internal sleep-wake rhythm.
- Create a relaxing atmosphere: Design your bedroom so that it is quiet, dark and cool. Consider using earplugs, a sleep mask, or a humidifier to create optimal conditions.
- Limit screen time before bed:The blue light from screens can disrupt the production of melatonin, a sleep hormone. Try to avoid screen time for at least an hour before bed.
- Develop a relaxing routine: Do something calming before bed, such as reading, meditating, or taking a warm bath. This helps reduce stress and prepare your mind for sleep.
- Pay attention to your diet:Avoid heavy meals and caffeine close to bedtime. A light snack rich in tryptophan (an amino acid that promotes sleep) may be helpful.
- Movement in daylight: Regular physical activity, especially outdoors and in daylight, can improve sleep. However, avoid intense physical activity close to bedtime.
- Give your mind peace:If you often have thoughts in your head before bed, try writing them down to calm your mind. Keeping a journal helps manage worries.
- Pay attention to the sleeping environment:A good mattress and a comfortable pillow are crucial for a restful sleep. Invest in quality sleeping essentials.
- Avoid alcohol and smoking:Both can negatively affect sleep. Alcohol can disrupt sleep cycles, while nicotine is a stimulant that makes it difficult to fall asleep.
- Ask an expert:If sleep problems persist, it may be helpful to see a doctor or sleep specialist to diagnose and treat possible sleep disorders.
6. The influence of age on body weight
The older we get, the more our bodies change. These changes play a crucial role in metabolism, body weight and body composition.
6.1 Slow metabolism and less muscle: The challenges of getting older
As we age, changes occur in the body that can have a direct impact on weight.A significant change is the natural slowing of metabolism – after a certain age we stop growing and so less energy is used for growth processes.
But it’s not just age itself that affects metabolism. Our own behavior is usually to blame for a slower metabolism:
We don’t move enough.
This often causes muscle mass to decrease while body fat percentage increases. Muscles play a crucial role in the body’s energy consumption. Less muscle mass means fewer calories burned, even at rest.
6.2 Hormonal changes: influence on fat distribution
Hormonal shifts, especially during menopause,can affect weight. In most cases, however, it is not the influence of the hormones themselves that promote weight gain, but rather they influence our behavior. An example:
- Changes in cortisol levels: Stress hormones like cortisol can increase during menopause. Elevated cortisol levels can increase appetite and promote fat accumulation (especially on the stomach).
- Hot flashes and sleep disorders: Unpleasant side effects of menopause such as hot flashes and sleep disorders can further influence the hormonal balance. For example, lack of sleep can negatively affect appetite and metabolism.
So it’s important to be aware of the changes caused by our hormones. If we know our body and know why something happens, then we can react appropriately: Elevated cortisol levels during menopause can be reduced, for example, through relaxation techniques. And then weight gain is no longer an issue!
6.3 Lower physical activity: The vicious circle of sedentary lifestyle
As people get older, they tend to become less active. The end of school, the step into independent life, studying or, at the very latest, starting a career almost always means a change in lifestyle. You are often forced to sit down for longer periods of time and study or work at your desk. This sedentary lifestyle is the beginning of a problem that becomes apparent in many people around their mid-50s: obesity, cardiovascular and metabolic diseases.
Additionally, middle-old age-related problems appear, reduced resilience or the transition to retirement. Less exercise means fewer calories burned, which in turn increases the risk of weight gain.
7. Genetics and obesity
Our genetic predisposition plays an important role in the regulation of metabolic processes and fat distribution in the body. People whose families have a history of obesity may have an increased risk of weight gain. But genetics is often not the only case. Above all, the lifestyle into which the children are born plays a large role.
However, genetic predisposition alone does not explain everything. Eating habits, lifestyle and social environment can contribute to a genetic predisposition actually leading to obesity.
Your genes don’t dictate your fate!
There are many people with a genetic tendency to be overweight who can maintain a healthy weight through healthy eating and regular exercise.
8. Medical causes of obesity: When the body has other plans
Sometimes it’s not just lifestyle factors that lead to obesity. Various medical conditions can affect metabolism and lead to unwanted weight gain.
8.1 Hormonal disorders
Hormonal imbalances, such as an underactive thyroid (hypothyroidism) or hormonal changes associated with PCOS (Polycystic Ovary Syndrome), can affect energy levels and lead to weight gain.
8.2 Mental illness
Certain mental illnesses, such as depression or eating disorders, can also be linked to obesity. The use of medications to treat mental illness can also affect body weight.
8.3 Fattening agent: Medication
Some medications used to treat various health problems can cause weight gain as a side effect. These include certain antidepressants, steroids, antipsychotics and diabetes medications.
9. Environmental factors and their role in the development of obesity
Environmental factors, including food availability, social norms, and economic conditions, influence our eating and exercise habits.
10. There isn't one reason for being overweight
Obesity arises from a mixture of different influences. Age, genetics, the environment and the way we live, all play a role. Health problems, diet and exercise also affect weight. Psychological factors such as stress or lack of sleep are just as important.
It is crucial to consciously deal with these causes and – where possible – to change or improve them. Healthy habits, such as a balanced diet, regular exercise and adequate sleep, help.
We will see in the following lessons how exactly you can break the habit of unhealthy behavior.
The essentials (brief)
Nutritional influences on weight
- A calorie surplus, particularly from energy-dense foods, contributes to weight gain.
- Eating speed and portion sizes influence satiety and can promote overeating.
Lack of exercise and obesity
- A sedentary lifestyle and lack of physical activity can lead to positive energy balance and weight gain.
- Regular exercise, especially moderate intensity and strength training, is important for metabolism and weight regulation.
Psychology and weight
- Emotional eating, stress and negative thoughts affect weight.
- Conscious eating, stress management and self-reflection are important approaches for a positive psychological attitude.
Sleep, age, genetics and weight
- Lack of sleep can lead to hormonal changes that increase appetite and impair metabolism.
- Hormonal changes with age can influence eating behavior.
- Genetic predisposition can increase the risk of obesity, but your lifestyle and environment play a larger role.
5 simple things you can implement
- Conscious eating: Pay attention to eating speed and portion sizes to better perceive satiety and prevent overeating.
- Regular exercise: Go out into the fresh air more often (e.g. for a walk) and start with strength training to boost metabolism and regulate your weight.
- Psychological health: Techniques such as stress management, mindful eating and self-reflection help promote positive psychological habits.
- Sleep hygiene: Improve your sleep habits with a regular sleep-wake cycle, a relaxing sleep environment and avoiding screens before bed.
- Lifestyle and environment:Pay attention to what influences your diet and exercise habits and look for ways to make healthier choices.
Your Homework
Keep a diary: Write down things for a week
- What you eat and why (calories don’t matter!)
- When and how much you move
- How much and how well you sleep
- And how you feel
This way you can see how these factors affect your health and see possible improvements.
