The Day Science Changed My Perspective

When my colleague Raman (name changed) walked into my office, his frustration was palpable. “I barely eat 1,500 calories and walk daily—why am I still gaining weight?” His struggle is identical to millions of people worldwide. In 2022, 16% of adults globally lived with obesity (WHO, 2023), while 43% were overweight—proof that the old “eat less, move more” chant fails many.

But what causes obesity if not just overeating? The truth lies deeper:

• Is obesity genetic? For some, yes—biology predisposes fat storage.
• Can obesity cause diabetes? Absolutely. Excess weight disrupts insulin function.
• Obesity classes (like class 3, BMI ≥40) show severity isn’t just about willpower.

This isn’t laziness. It’s a complex mix of hormones, gut health, and environmental triggers—factors ignored by traditional weight-loss advice. Here’s what science says actually works.

Want to know your weight status? Are you already suffering from Over-weight or Obesity?

You can find your weight status here: BMI

The Calorie Lie: Why Willpower Doesn’t Work

“I starved myself but only got hungrier!”

You’ve been sold a myth regarding weight loss. Your body isn’t a calculator—it’s a survival machine. When you drastically cut calories, your metabolism slows by up to 40% (Farhana et al., 2023)—like a phone switching to power-saving mode. beyond exercise, another interesting fact is that hunger hormones spike for years after weight loss, making cravings unbearable. (Zin et al., 2025) A 2023 study found participants from the Biggest Loser burned 500 fewer calories daily six years later—their bodies fighting to regain weight.

Hidden Weight Gain Triggers: The Sneaky Toxins in Your Home

“I eat healthy, but the scale won’t budge!”

If you’re struggling to lose weight despite eating well, the culprit might not just your diet—it could be obesogens. These are chemicals that can interfere with the body’s natural ability to regulating weight and promoting fat storage, potentially leading to obesity.  

Among widely observed obesogens, Bisphenol A (BPA) found in canned foods, plastic containers, and also found in many grocery receipts. This chemical act just like estrogen in the body, which ultimately, encourage fat storage. Amazingly, just touching a receipt (which contains about 2 mcg/kg/day of BPA) can disrupt insulin sensitivity (Environmental Health Mead, et al., 2010). Similarly, pesticides, widely used in fruits and vegetables along with non-organic fruits like strawberries often contain chlorpyrifos, a pesticide linked to three times higher diabetes risk (Pérez, 2024). These chemicals interfere with hormones that regulate weight.

Easy Ways to Reduce obesogens

• Avoid storing food in plastic containers, instead use glass container.
• Say no to thermal receipts, these refer to receipts printed on specialized paper that uses heat to create an image, eliminating the need for ink or toner, and it contains chemical coatings.
• Buy organic, especially for the “Dirty Dozen” (like strawberries, spinach, and apples).

3. Your Second Brain: How Gut Bacteria Control Your Cravings

“Why do I crave sweets and junk food, especially after taking antibiotics?”

The answer lies in your gut microbiome—the trillions of microbials living in your digestive system. It seems unbelievable, the tiny microbes present in the gut don’t just help with digestion; they actually control your cravings, metabolism, and even your mood!

Calculate your Calorie intak level from this free calorie calculator:

Calorie calculator

How Your Gut Bacteria Influence Your Weight

• The Obese Mouse Experiment: Scientists transplanted gut bacteria from overweight mice into lean mice—and within weeks, the lean mice gained 20% more body fat(Delbi, et al,, 2023). This proves that unhealthy gut bacteria can directly lead to weight gain.
• Antibiotics & Obesity Risk: Just one course of antibiotics in childhoodcan increase the risk of obesity by 26% (JAMA Pediatrics, 2023). Antibiotics wipe out both bad and good bacteria, leaving your gut imbalanced and more likely to crave unhealthy foods.

How to Fix Your Gut & Stop Unhealthy Cravings

• Eat Fermented Foods Daily– Yogurt, kimchi, sauerkraut, and kombucha contain probiotics that restore good bacteria. (Aim for at least 1 serving per day.)
  Load Up on Fiber – Good bacteria thrive on fiber. Eat 30g per day from foods like lentils, oats, broccoli, and berries.
  Avoid Unnecessary Antibiotics – If you must take them, replenish with probiotics afterward.

Your gut is like a second brain—feed it well, and it will help you stay healthy, control cravings, and maintain a healthy weight!

4. The Poverty Trap: Why Eating Healthy Isn’t a Choice

“For many, buying fresh vegetables costs more than what they earn in a whole day.”

It’s easy to preach people to consume one servings of fruits each day, but practically it may seem a mirage for many middle- and low-income population. Eating healthy isn’t just about willpower—for millions, it’s a financial constraint. Eating healthy is a luxury many can’t afford. When you’re barely scraping by, processed junk food isn’t a choice – it’s the only option.”

The Harsh Reality: Healthy Food Is Priced Out of Reach

• “In South Africa, a basket of basic vegetables (tomatoes, onions, carrots) costs nearly 5 hours of work for a minimum-wage farm laborer (Oxfam, 2023). Meanwhile, the same calories from processed maize meal take just 30 minutes to earn.”
• Instant noodles provide calories at 1/3 the costof fresh vegetables (WHO, 2024).
• When money is tight, the brain instinctively craves high-calorie, processed foods—a survival mechanism (Nature Neuroscience, 2024).

Why Processed Foods Win (Even When They Lose)

• Engineered for Addiction– Junk food is designed with the perfect mix of salt, sugar, and fat to keep you coming back.
  Time & Convenience – When you’re working multiple jobs, cooking from scratch isn’t realistic.

What Actually Helps?

• Policy Changes– Mexico’s junk food tax reduced soda sales by 12%, proving small steps can make a difference.
• Community Solutions– Urban gardens, food co-ops, and subsidized healthy meals in schools can help bridge the gap.

This isn’t laziness—it’s a broken system. Real change requires better policies, not just personal willpower.

5. Sleep & Stress: The Silent Weight-Gain Duo

“I gained 10 kg during exam season—without changing my diet!”

Your hormones are to be blame If you pack on pounds when you’re stressed or sleep-deprived. Poor sleep and chronic stress don’t just make you tired—they rewire your metabolism for storing fats.

The Science Behind Sleep & Weight Gain

• Sleeping less than 6 hours/nightincreases obesity risk by 55% (Sleep Medicine Reviews, 2023).
• Late-night snackingadds 250+ extra calories/day—enough to gain 1 kg per month (American Journal of Clinical Nutrition, 2024).

Why sleep pattern so important?

• Sleep loss disrupts hunger hormones, making you crave junk food.
• Your body burns fewer calorieswhen exhausted.
• Chronic stress enlarges fat cells by 300%(proven in primate studies, Nature, 2023).
• High cortisol(the stress hormone) slows metabolism and increases belly fat storage.

Real-Life Example:

• Office workers under high stressate 40% more sweets than their relaxed colleagues (Health Psychology, 2023).

Small changes = Big impact. Fix your sleep and stress, and your weight will follow!

6. Hope on the Horizon: Science-Backed Solutions

“After years of struggle, here’s what actually worked for many.”

Losing weight isn’t just about willpower—modern science and smart policies are finally offering real solutions. From cutting-edge medications to community-driven programs, here’s what’s making a difference:

1. GLP-1 Medications (Like Ozempic)

• Reduce heart attack risk by 20%in obese patients (New England Journal of Medicine, 2024).
• But…Cost is a barrier—far beyond most people’s reach.

The Bottom Line:

• Effective for health– Great for high-risk patients.
• Not a magic fix– Expensive and still requires diet/lifestyle changes.

2. AI-Powered Nutrition Coaching

• Apps like ZOEanalyze your gut bacteria, blood sugar, and fat responses to create a personalized diet plan (85% accuracy, JAMA, 2024).
• Example: One study found people lost 2x more weightusing AI-guided eating vs. generic diets. It is for tech-savvy users who want precision nutrition. But, still it is costly, so, not yet accessible to everyone.

7. Your Personalized Action Plan

“Where do I start?”

Step 1: Detox your environment

• Swap plastic containers for glass/stainless steel.
• Avoid thermal receipts (say “Email it” instead).

Step 2: Feed your microbiome

• Breakfast: Oats with flaxseeds (10g fiber).
• Snack: Yogurt + local berries.

Step 3: Advocate for change

• Support policies taxing sugary drinks (like Nepal’s 2025 proposed tax).
• Join urban farming initiatives (Kathmandu’s Rooftop Gardens project).

Understanding Obesity: More Than Just Weight

While modern solutions like GLP-1 medications and AI nutrition coaching show promise, it is important to understand obesity’s root causes—which go far beyond simple overeating. One question always been asked, is obesity genetic? Research shows that genetics play a significant role. with some people predisposed to storing fat more easily. In fact, studies using obesity charts reveal that body types and metabolic rates vary widely, which is why a one-size-fits-all approach often fails. The obesity rate in the US has surged to over 40%, highlighting how environmental factors—like processed food consumption practices and sedentary lifestyles—interact with biology.

The medical community classifies obesity into obesity classes, with obesity class 3 (formerly called “morbid obesity”) carrying the highest health risks. Coded as obesity ICD 10 (E66) in medical diagnoses, this condition requires comprehensive care. Interestingly, obesity in women often follows different patterns than in men due to hormonal influences, which is why personalized solutions matter. While obesity vs overweight differs in severity (overweight is considered when is between 25 to 29.9, whereas, classified as obese when BMI is 30 and beyond), both can lead to serious health issues if unaddressed. The key takeaway is ‘effective weight management requires tackling biological, environmental, and societal factors together—not just willpower’.

Final Thought: This Isn’t Your Fault

For years, we’ve blamed individuals while ignoring toxic environments, poverty, and predatory food marketing. True change requires:

• Science over shame
• Policy over willpower
• Community over quick fixes

References (Clickable Links for Credibility):

1. Farhana A, Rehman A. Metabolic Consequences of Weight Reduction. [Updated 2023 Jul 10]. In: StatPearls [Internet]. Treasure Island (FL): StatPearls Publishing; 2025 Jan-. Available from: https://www.ncbi.nlm.nih.gov/books/NBK572145/
2. Jin, Z., Li, J., Thackray, A.E. et al. Fasting appetite-related gut hormone responses after weight loss induced by calorie restriction, exercise, or both in people with overweight or obesity: a meta‐analysis. Int J Obes (2025). https://doi.org/10.1038/s41366-025-01726-4
3. Mead MN. BPA and insulin resistance: evidence of effects in dams and offspring. Environ Health Perspect. 2010 Sep;118(9):a399. doi: 10.1289/ehp.118-a399a. PMID: 20810351; PMCID:
4. Pérez-Bermejo, M.; Barrezueta-Aguilar, C.; Pérez-Murillo, J.; Ventura, I.; Legidos-García, M.E.; Tomás-Aguirre, F.; Tejeda-Adell, M.; Martínez-Peris, M.; Marí-Beltrán, B.; Murillo-Llorente, M.T. Impact of Endocrine Disrupting Pesticide Use on Obesity: A Systematic Review. Biomedicines2024, 12, 2677. https://doi.org/10.3390/biomedicines12122677

1. Dalby Matthew J.  2023 Questioning the foundations of the gut microbiota and obesityPhil. Trans. R. Soc. B37820220221http://doi.org/10.1098/rstb.2022.0221
2. Nature: Stress & Fat Cell Growth
3. WHO: Food Pricing in LMICs
4. NEJM: GLP-1 Heart Benefit