Dr. Tran Chau Quyen, Head of the Adult Nutrition Examination and Consultation Department at the National Institute of Nutrition, explains that several factors contribute to fat accumulation in the body. The primary reason is when calorie intake exceeds expenditure. When the body consumes more calories from food and drink than it burns, the surplus energy is stored as fat.

Sugar in food, if not utilized by the body, converts into triglycerides, a primary form of fat, which is then stored in fat cells. This explains why some individuals wonder why consuming many fruits still leads to weight gain. The sugar in fruits, when not used by the body, is converted into fat, contributing to weight gain.

A high-calorie diet, particularly one rich in sugar and fat, directly contributes to fat accumulation. Excessive consumption of processed foods, sugary drinks, and high-fat snacks can lead to an energy surplus, promoting fat storage.

The distribution of meals throughout the day also plays a significant role in fat accumulation. Irregular eating patterns, overeating, and late-night meals can disrupt metabolism and lead to increased fat storage.

An unbalanced diet leads to fat accumulation. Photo: Pexels

Hormones also play a critical role. When food is consumed, the body releases insulin to regulate cells in absorbing and storing glucose. If cells become less sensitive to insulin, glucose is not absorbed and used effectively, leading to its accumulation as fat. Other hormones, such as leptin and ghrelin, influence hunger and satiety, impacting food intake and energy storage.

A sedentary lifestyle, characterized by prolonged sitting, reduces energy expenditure and promotes fat storage. Sleep and stress significantly affect fat accumulation. Insufficient sleep disrupts the regulation of hunger and satiety hormones, potentially leading to disordered eating and overconsumption. Chronic stress elevates cortisol levels, which can promote fat storage, especially in the abdominal region.

The widespread availability and easy access to unhealthy foods, such as fast food and snacks, often lead to poor dietary choices and excess calorie intake.

Furthermore, genetics can significantly influence an individual's predisposition to accumulate fat. Research has identified several genes that affect metabolism, fat distribution, and appetite control. For example, variants of the FTO gene are associated with a higher body mass index (BMI) and an increased risk of obesity. Additionally, factors like diet, stress, and exposure to toxins can induce epigenetic changes that impact metabolism and fat storage.

According to Dr. Quyen, minimizing the risk of excess fat accumulation, which contributes to health issues like obesity, cardiovascular disease, diabetes, and cancer, requires a balanced diet and a healthy lifestyle.

First, establishing a balanced diet rich in essential nutrients is crucial. Prioritize green vegetables, fresh fruits, whole grains, and protein-rich foods from fish and legumes. Limit saturated fats, refined sugar, and fast food. Healthy food choices help control calorie intake while providing essential vitamins and minerals.

In addition to diet, maintaining an active lifestyle with regular physical activity, such as walking, cycling, folk dancing, or practicing yoga, helps expend excess energy, boost metabolism, and maintain a healthy weight. Individuals should aim for at least 30 minutes of physical activity daily. Incorporate movement whenever possible, even through simple daily activities like walking, taking the stairs instead of the elevator, or stretching.

Adequate sleep (seven to eight hours per night) is also vital for hormone regulation, helping to prevent uncontrolled cravings. Simultaneously, managing stress through meditation, deep breathing, or relaxing activities can reduce the risk of emotional eating, thereby limiting excess fat accumulation.

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