Lose the Battle Against Obesity: How Excess Weight Multiplies Your Cancer Risks—A Closer Look at 12 Types

A recent report from the World Cancer Research Fund (WCRF) underscores the alarming association between excessive obesity and a dozen types of cancer, amid a global surge in obesity rates.

As reported by United Press International, the comprehensive study titled "Diet, Nutrition, Exercise and Cancer" delved into the intricate links between cancer, obesity, and lifestyle factors over a decade-long period, marking the release of the organization's third report on the topic, following earlier editions in 1997 and 2007. The latest findings reveal that obesity heightens the risk of developing 12 distinct cancers: oral, esophageal, stomach, pancreatic, gallbladder, liver, colorectal, breast, ovarian, uterine, endometrial, prostate, and kidney cancers. Notably, the study observed that nearly 10,000 women developed obesity-related malignancies during an 18-year follow-up period, with obesity posing heightened risks for postmenopausal breast and kidney cancers.

The report offers a series of actionable recommendations to mitigate cancer risk, advocating for increased physical activity, reduced consumption of fast food and high-fat products, and adoption of a diet replete with whole grains, vegetables, fruits, and legumes. It also advises limiting the intake of red and processed meats, sugar, and alcohol. Dr. Kate Allen, WCRF's Executive Director of Science and Public Affairs, emphasized in a blog post that no single "miracle" food or nutrient can singularly prevent cancer; rather, it is the cumulative metabolic state engendered by various combinations of dietary patterns and exercise that predominantly governs cancer risk.

Indeed, the phrase "death by obesity" seems all too real.

Wang Mei, Deputy Director of the Mass Sports Research Center at China's State General Administration of Sports' Institute of Sports Science, once iterated, "Lose weight by sitting less and moving more!"

The crux of successful weight loss lies not in stringent dieting, but in enhancing one's Basal Metabolic Rate (BMR) – a concept that dispels the myth that weight loss is unattainable without strict dietary restrictions. Boosting BMR not only facilitates weight loss but also promotes overall health and vitality, particularly for young women seeking to regain their youthful radiance.

Basal Metabolic Rate refers to the minimum number of calories an individual's body expends while at rest to maintain essential life functions. To illustrate, if someone's BMR is 1,200 kilocalories, they would burn that amount even if they remained sedentary throughout the day.

BMR is influenced by factors such as gender, age, weight, body composition, and hormonal status. Typically, it declines with advancing age, explaining why many women struggle with weight management post-25 and why men often experience middle-aged weight gain. To increase BMR, regular exercise and elevated calorie expenditure are paramount, as muscle mass proportionately contributes to a higher basal metabolic rate. In essence, an individual with higher muscle content burns more calories at rest than someone with less muscle, making boosting BMR a strategic choice for savvy dieters. This approach not only simplifies weight loss but also eliminates the need for extreme dietary restrictions, ensuring lasting health without the fear of weight rebound.

Here's a practical guide to boosting your BMR: Engage in 45 to 60 minutes of aerobic exercise daily, with jogging and swimming being excellent options. Additionally, incorporate strength training during aerobic workouts, such as performing sit-ups or utilizing gym equipment. Strength training sculpts your physique, tightens your body, and augments muscle mass. Consider jogging for half an hour daily, followed by 20 minutes of strength training, or alternate between aerobic exercises three days a week and strength training sessions twice a week. Remember to stretch thoroughly after each workout to facilitate recovery and alleviate muscle soreness.