May 22, 2025 Fewer Pounds, Better Health

Why excess weight harms your body—and how you can reduce your risks.

Your weight affects almost every aspect of your health, says internist Kun Pan, MD, a member of RWJBarnabas Health Medical Group. That’s why he’s laser focused on doing his part to reverse the obesity crisis in America.

“I remember reviewing obesity rates when I was in medical school,” Dr. Pan says. “The trends since then have kept going up, and it’s not getting much better, even though unhealthy weight has been a public health problem for 30 or 40 years.”

Recent data from the Centers for Disease Control and Prevention puts the prevalence of obesity among U.S. adults at about 40 percent. Rates can be even higher among people seeking medical care.

“I’d estimate that anywhere between 50 and 75 percent of adults who see me are either struggling with their weight or dealing with health issues because of their weight,” Dr. Pan says.

The good news: managing weight is highly feasible despite difficulties, and more tools exist to achieve better health than ever before. “Once people understand what weight represents, how it affects their health and why they gain weight, they can take steps to lose pounds and prevent many long-term health conditions,” Dr. Pan says.

Heavy Impact

Excess body fat causes the body’s cells to develop tolerance to insulin, a hormone that helps cells use energy, supplying glucose from food. When this condition—called insulin resistance—occurs, glucose remains in the bloodstream, which can trigger diabetes and a host of other harmful conditions.

“Insulin resistance can cause fluctuations in your sex hormones and other chemicals, leading to problems including infertility, polycystic ovarian syndrome [PCOS] and increased risks for cancer,” Dr. Pan says. “High blood sugar can also damage blood vessels, causing plaque to form in your arteries and increasing your risk of a heart attack.”

Obesity is linked to other serious heart and lung conditions as well. “When you carry a lot of weight, it puts added pressure on your heart and lungs, leaving you more vulnerable to sleep apnea, pulmonary hypertension and circulatory problems,” Dr. Pan says.

What’s more, extra pounds increase wear and tear on weight-bearing joints, often creating chronic knee and back pain.

Most people know that weight loss will bring health benefits, but many struggle to lighten the scale. A combination of diet and exercise yields the best results. Yet some people rely on working off weight at the gym without first making meaningful changes to their food intake.

“Both diet and exercise are important, but I find that people have the most success with weight loss when they focus 80 percent on food intake and 20 percent on exercise,” Dr. Pan says.

Scaling Back

When recommending dietary changes, Dr. Pan places more emphasis on managing the types of macronutrients (carbohydrates, fats and proteins) in the diet than on merely reducing calories. “Each type of macronutrient triggers a hormonal response,” Dr. Pan says. “The macronutrient that spikes blood sugar and insulin the most is carbohydrates.”

To achieve a healthy lifestyle that can cause meaningful improvements in weight and health, Dr. Pan offers these recommendations:

• Curb your carb intake. Limit or avoid both obvious carbohydrates (such as white bread, pastas and rice) and less obvious carbs (such as multigrain bread, whole-grain rice, oatmeal and quinoa).
• Seek out green, leafy vegetables. These include foods such as romaine lettuce, spinach and broccoli. Favor such foods over starchier items such as potatoes, beans, corn, yucca, lentils and yams.
• Select the right meats. Avoid barbecued or marinated meats—many contain added sugar.
• Avoid grazing all day. “Every time you eat, your blood sugar and insulin go up, so it’s wise to give your body a rest between meals,” Dr. Pan says.
• Consider skipping breakfast. “In countries like Italy, adults generally don’t eat breakfast, and they tend to be healthier,” Dr. Pan says.
• Watch what you drink. Stick with water or plain coffee or tea. Skip sweeteners, sodas and juices, and make your own smoothies from fruits and vegetables.
• Exercise for the right reasons. With a healthy diet as your foundation, engage in at least moderate amounts of exercise. Physical activity doesn’t just help your body use nutrients in healthier ways, Dr. Pan says: “One of the true benefits of exercise is in how it improves your mental health.”
• Engage a primary care provider. Seeing a doctor who takes a broad view of your overall health sets you up for long-term weight-loss success by helping you stay accountable, motivating you to lose weight and making sure your weight-loss practices are the healthiest possible.

“I strive to help my patients lose weight naturally,” Dr. Pan says. “But if it’s hard for them to do so, medications called GLP-1 receptor agonists are a second option and are effective in reducing appetite.”

A primary care provider can also help you know whether weight loss surgery might be right for you.

Dr. Pan’s most important advice: “See a provider who will teach you how to lose weight,” he says. “You’ll walk away with tools you can use to stay healthy throughout your life.”

Learn more about RWJBarnabas Health Medical Group primary care services.