Obesity bring demise

Obesity is the salient cause of ill health worldwide & it  has exploded in India these days, the incidence is greater in urban areas. A LANCET study shows, women are more affected than men. Obesity among children and adolescents are also rising gradually. It’s facile gaining weight, but hard to lose. If you look at its prevalence rate, India is the third most obese countries in the world.

The WHO concluded a BMI over 25 kg/m2 is considered as overweight & 30kg/m2 as obesity internationally. However, BMI's lower than the existing WHO cut-off point for overweight in Asian people. In India, Health Ministry along with the Indian council of medical research released updated guidelines that, a BMI over 23 kg/m2 is considered as overweight.

Obesity

When an individual takes in more calories than they burn over a long period of time. These additional calories are stored as fat. Although there are several factors that can influence this energy imbalance in overweight individuals, the main contributors are:

• Behavioral (eating habits)
• Environmental (stress, easily available fast foods & transport facilities)
• Genetics (gene disorders)

Obesity Is Core of Many Diseases

Presently, India is witnessing a rise in number of people who are suffering from obesity, according to the experts, 20% Indian men and women are either obese or overweight. This puts people at an increased risk of developing a series of health issues like sleep apnea, infertility, gout, high blood pressure, diabetes, cardiovascular ailments, stroke, gallstones, polycystic ovarian disease, osteoarthritis & certain type of cancers.  Consequently, obesity has emerged as a major public health challenge.

Who Are At Risk

• Eating processed foods which contain a huge percentage of trans-fat and sugars
• Eating food which is prepared by artificial colors
• Alcohol consumption
• Sedentary lifestyle
• Stress swamp
• Lack of sleep
• Certain medications like anti-depressants, anti-seizures, steroids etc.
• Genetics may also play a role

How Can I prevent obesity?

Be physically active

• Exercise at least 30 minutes a day
• Join yoga or fitness center nearby
• Use stairs instead of lift, because climbing stairs burn more calorie
• Walk a little instead of riding bike to nearby shop
• Spend some of your time in playing with your kid
• Go for a walk with your friends or partner

Eat healthy food

• Eat food which is prepared at your house
• Keep track of what you eat
• Stay control on your eating habit
• Add lots of fruits and vegetables in your diet
• Drink a glass of water half an hour before you start your lunch or supper

Increase your metabolic rate

• Don’t skip your breakfast
• Have small frequent meals
• Drink plenty of water
• Green tea can boost your metabolism
• Caffeine in coffee stimulates your metabolism
• Build up muscle which helps in burn up your calorie
• Eat lean proteins
• Add fiber-rich foods to your diet

Monitor your weight

• Check your weight once in a week
• Involve your friends in your weight reduction plan, it helps you to be on track
• Set achievable targets (that is small weight loss goal) which help you to stay motivated

Note:

• Lose weight at a safe rate of 0.5kg to 1kg (1lb to 2lb) per week
• Learn to handle your stress swamp
• To balance your hormone levels, sleep early at night and at least 7-9 hours if you are an adult. Check more recommendations for your age here.

I believe improving awareness, attitude and practices about healthy nutrition and physical activity will keep us away from obesity.