Are you prepared to fight Obesity?

Over the past decade, India's obesity rates have surged, affecting both urban and rural populations alike. What was once a global health concern is now a pressing issue in India, with more than 100 million people affected by obesity. The changing lifestyles, dietary habits, and rapid economic growth have contributed to this alarming rise, making it crucial for individuals to take proactive steps to combat this epidemic.

Obesity in India: The New Epidemic for the Country

According to the World Obesity Federation, India has the third-highest obesity rate in the world. Obesity is defined as having a BMI higher than 27.5.

In India, 12% of men and 40% of women have abdominal obesity. Kerala (65.4%), Tamil Nadu (57.9%), Punjab (62.5%), and Delhi (59%) have high rates of incidence. Madhya Pradesh (24.9%) and Jharkhand (23.9%) have a low prevalence.

India has also seen an upsurge in childhood obesity. The prevalence of childhood obesity has risen dramatically. A recent study undertaken by the Indian Council of Medical Research (ICMR) finds an alarming increase in pediatric obesity in India over the last decade.

According to data, there are currently 14.4 million obese kids in India. Childhood obesity in India is primarily caused by poor dietary choices, inactivity, and a sedentary lifestyle. Children are consuming high-calorie, low-nutrient diets as a result of the increased popularity of processed snacks and fast food, which contributes to obesity. Childhood obesity has serious long-term effects on children's health. Long-term health problems in children include type 2 diabetes, hypertension, heart disease, and breathing difficulties. They are also more prone to suffer from mental health issues such as depression and low self-esteem, which can hurt their overall health.

What Has Changed Over the Years?

A recent study found that the rate of overweight/obesity among adults in India has increased significantly in a short period, which is due to changes in sociodemographic factors such as a rapid transition in their lifestyle, work culture, substance abuse, decreased physical activity, and unhealthy eating practices. The key causes of overweight and obesity include age, urban habitation, wealth index, access to clean fuel, toilet facilities, and bad diet.

Additionally, the growing popularity of fast food and sugary drinks has replaced traditional, balanced diets. As a result, obesity rates have nearly tripled in just a decade.

Another factor is the shift in how families approach meals. More people now opt for convenient, processed food over home-cooked meals, leading to an increase in calorie intake with little nutritional value. Research has shown that those who cook their meals are more likely to maintain a healthy weight than those who rely on processed or restaurant foods.

So, how do we prevent obesity?

Obesity prevention requires making good lifestyle choices daily. To avoid obesity, you should stay active, eat a good diet, and get enough sleep. Obesity prevention also entails refusing some wants, such as soft drinks, and driving short distances when you may walk instead.

Prevention of Obesity in Childhood

Obesity usually originates in childhood. According to research, if a person is obese at the age of 5, they are more likely to be obese in adulthood. In contrast, if a child is not obese at age 5, their lifetime risk of obesity is greatly reduced.

To avoid childhood obesity, families can:

1. Encourage healthy eating: Families might try replacing unhealthy snacks like potato chips with healthier options like baked cinnamon apples. Saying no to fizzy drinks is another excellent starting step. You can also eat the most effective foods to increase metabolism and speed up weight loss.

2. Get active together: Physical activity benefits both parents and children. Create a physical activity tradition, such as playing frisbee or riding bikes after school. Children aged 6 to 17 should engage in 60 minutes of physical activity each day.

3. Ensure consistent sleep: Children who do not receive enough sleep are more likely to develop obesity, type 2 diabetes, and other health issues. The amount of uninterrupted sleep your child requires varies by age group, but the key is a regular bedtime—even on weekends.

4. Reduce screen time: Excessive screen time for children raises the risk of obesity, poor sleep, bad eating, and other problems. Whenever feasible, screen time should be replaced with family time or physical exercise. Screens should be switched off at least an hour before bedtime.

Diet to prevent obesity

Obesity can be avoided by adhering to basic healthy dietary guidelines. Here are some simple changes to your eating habits that will help you lose weight and avoid obesity.

A diet high in fruits and vegetables lowers the risk of obesity. Fruits and vegetables include a wide range of nutrients and are linked to a lower incidence of diabetes and insulin resistance.

Fill your plate with entire veggies and fruits for each meal. Aim for a variety of natural hues, such as carrots, sweet potatoes, broccoli, bananas, and eggplant—the more colour the better.

Limit (or eliminate) protein sources high in saturated fats, such as red meat and dairy. If you opt to eliminate meat or wish to go for diet consultation online to ensure you are not in danger of nutritional deficiencies.

Cook at home

According to research, those who cook their meals are less likely to gain weight or develop type 2 diabetes.

One study discovered that people who ate home-cooked meals more than five times per week had a 28% lower risk of having an overweight BMI than those who ate home-cooked meals less than three times per week. Eating more home-cooked meals was also connected with lower body fat.

Exercise to prevent obesity

Most national and international standards recommend that adults engage in at least 150 minutes of moderate-intensity physical activity per week. That translates to at least 30 minutes every day, five days a week.

Researchers also discovered that people who walk at a brisk or fast speed are more likely to have a lower weight, BMI, and waist circumference than those who undertake other activities.

Furthermore, doctors encourage staying active during the day, whether by adopting a standing desk, taking numerous stretch breaks, or scheduling walking meetings throughout the day. If transportation is a hassle for you and you are looking for an alternative, opt for at-home exercise sessions such as at-home yoga.

Reduce stress to prevent obesity

Chronic stress increases levels of the stress hormone cortisol, which causes weight gain. It can also lead to bad food choices since cortisol and other stress hormones boost "carb cravings" and make it difficult to exercise good judgment and control.

Investigate the various healthy stress-reduction techniques and determine which one best suits you. This may include:

• Going for everyday walks
• Practice yoga or tai chi regularly, and meditate
• Listening to music you adore
• Meeting up with friends
• Journaling

Improving sleep to prevent obesity

The importance of sleep in general well-being cannot be understated. This includes the goal of reducing obesity.

Studies have found that later bedtimes lead to weight growth over time. One of these research includes 137,000 participants from 26 nations. It found that people who sleep after 10 p.m. have a 20% higher risk of general and abdominal obesity than those who sleep before 10 p.m. Meanwhile, going to bed after 2 a.m. increases the risk by up to 38%.

Takeaway

Obesity in India is a serious public health concern that must be addressed. TruePal encourages you to eat a healthy diet, do more physical activity, and fight obesity. We are here to assist you on your journey to a better living, using our Doctors and innovative technology. Don't let obesity hold you back; schedule an appointment today and take the first step toward a healthier and happier you.

FAQs

1. What is India doing to combat obesity?

In 2019, scientific and government consultation groups in India proposed national cross-sectoral structures to implement interventions to reduce high-fat food intake, increase physical activity in children and adolescents, and integrate current research and school-based interventions into a national framework.

2. How do I begin fighting obesity?

Simply eating smaller portions and utilizing a smaller plate can help you lose weight. Aim for 60 to 90 minutes or more of moderate to vigorous physical activity three to four times per week. Walking a mile in 15 minutes or weeding and hoeing a garden are both examples of moderate-intensity exercise.