The Economic Survey, in a recent report, revealed that 54% of the Indian population is disease burden due to unhealthy diets. Cases of rising obesity and the increased consumption of highly processed food laden with sugar and saturated fats can be attributed to the growing number of health problems in India. According to the survey, obesity is a ‘worrying trend’ which needs to be combatted with the help of healthier lifestyle choices.
In this article, we will have a detailed look at all the dietary and lifestyle changes that you need to make to keep obesity at bay.
To prevent obesity, you need to make informed and healthier lifestyle decisions. This includes a healthy diet plan, regular exercise and adequate sleep. You also need to say ‘NO’ to certain habits like consuming soft drinks, and processed foods and driving short distances instead of walking.
Including lots of fruits and vegetables in your regular diet is your first dietary move towards preventing obesity. Fruits and vegetables are rich in essential nutrients and are associated with a decreased risk of diabetes and insulin resistance. They are high in fibre, thus your stomach remains for longer hours with fewer calories. Choose lots of naturally coloured fruits and vegetables- like oranges, apples, pomegranates, papaya, broccoli, carrots, eggplant, sweet potatoes, etc. Cut short on high-protein sources like red meat and dairy which are rich in saturated fats.
Processed food items white breads and some canned snack foods should be strictly avoided if you want to prevent obesity. These food items are high in empty calories, and they tend to be taken up by the body quickly. There are many healthier alternatives to these snacking options which can be easily prepared and cooked at home. Although it is time-consuming and requires effort, in the end, you will be rewarded with a delicious snacking option which is also considerably low in calories. These options are:
Sugar is detrimental to your health. Sugar has no benefit to the body other than stimulating your taste buds. According to the most recent dietary guideline, adult women should restrict their sugar consumption to 24 grams per day, and adult men to 36 grams.
These are the most common sources of added sugar that you should avoid:
Saturated fat is one of the biggest contributors to obesity. You should avoid these among other fatty foods:
Choose healthier options which contain mono and polyunsaturated fats:
Did you know, that a single 12-ounce can of Coca-Cola contains 39 grams of sugar, which exceeds the recommended daily sugar intake in just one serving?
Many energy drinks, sports drinks are soft drinks are high in sugar and calories. These get absorbed by your body quickly leading to obesity. Even products which are marketed as sugar-free are no good. It's always best if you read the product details on the oackah=ge level and assess for yourself. You should also avoid artificial sweeteners as they are also associated with numerous health problems like diabetes and obesity. It's best to have your beverage raw and unsweetened.
Many studies have suggested that people who regularly eat homemade food have a lower risk of developing type 2 diabetes and body fat.
According to most national and international health guidelines, an average adult human should perform at least 150 minutes of moderate-intensity physical activity every week. That amounts to at least 30 minutes per day for five days a week.
According to researchers, people who brisk walk are at a much lower risk of diabetes and obesity. They have comparatively lower weight, lower BMI, and lower waist circumference in contrast to people who are involved in other activities.
Moreover, experts suggest that you keep active throughout the day. You can achieve that by using a standing desk, incorporating regular stretch breaks amidst your work schedule, or even taking part in walking meetings to maintain movement during work hours.
Obesity can be caused by a variety of factors, but the primary ones are unhealthy diet and lack of exercise. If you can what you eat and engage in physical activity regularly, your risk of developing obesity becomes substantially low. You also need adequate sleep and effective stress management to keep these diseases at bay and live a healthy and happy lifestyle.
