Obesity or being overweight afflicts a considerable portion of the population today, and modern lifestyles are at the heart of this growing problem. A sedentary lifestyle, eating junk food, and little or no exercise can wreak havoc on overall health. Obesity is one of the biggest risk factors for chronic diseases like diabetes, high blood pressure, heart disease and even some cancers. Generally speaking, obese people have a high proportion of unhealthy fat in their body, but many times, many people with normal weight may have a high proportion of body fat, and they are also at risk of suffering from lifestyle diseases. (Also read: Fast Walking vs. Jogging; Which Is Better for Weight Loss? Expert Take)
It is not easy to completely reverse the lifestyle developed over the years, and gradual and orderly progress is the long-term solution to the obesity problem. There are no quick-fix remedies either. Slight modifications can change every aspect of your daily life and can work wonders within a few months. These positive outcomes often motivate a person to take the next step in living a healthy life.
“As you know, due to westernization, lack of physical exercise, eating too much junk food, wrong lifestyle in this society, obesity has become rampant. Obesity makes people prone to many health problems. Obese people face higher risk of developing Diabetes, high blood pressure, liver disease, obstructive sleep apnea, heart-related issues, various cancers, and the list is endless. It's important to watch your weight and reverse obesity,” says lead consultant Dr Anukalp Prakash. Department of Gastroenterology, CK Birla Hospital spoke with HT Digital over the phone.
Here are the lifestyle changes people should incorporate into their lifestyle to prevent, reverse or manage obesity.
avoid bad fats
“Eat less ‘bad' fats or fried foods and more limited amounts of ‘good' fats such as butter and cheese. Eat less processed and sugary foods such as processed sweets, jaggery, sugar and more vegetables and fruits. A high fiber diet helps keep our stomach full and reduces calories,” Dr. Shubham Vatsya, Consultant Gastroenterology, Fortis Escorts Hospital, Faridabad, told HT Digital.
live an active lifestyle
“Exercise is known to reduce weight, but an overall active lifestyle such as taking the stairs instead of the elevator, talking on the phone while walking, and standing up for meetings are all active lifestyles that should be incorporated into daily life,” Dr. Sajeet Nayar Say, MBBS, MS – General Surgery – Pristyn Care in conversation with HT Digital.
eat more dietary fiber
“Focus on eating low-glycemic foods such as green vegetables, fruits, raw carrots, kidney beans, chickpeas, and lentils. Medium-glycemic foods include sweet corn, bananas, raw pineapples, raisins, cherries, oatmeal breakfast cereals, and multigrain, whole Wheat or rye bread, while high glycemic index foods to avoid are white rice, white bread and potatoes,” says Dr Vatsya.
Increase water or non-caloric beverage intake
“Avoid sugary drinks such as soda, fruit drinks, sports drinks, and opt for fruit juices, though no more than a small amount per day,” Dr. Nayar said.
limit screen time
“We should limit TV and screen time and instead be interested in being outside instead of sitting all the time,” Dr. Prakash said.
Meditation – try relaxation techniques
“While your life may be stressful, balancing family and work, it's important to take a break and try breathing exercises, meditation or a dance if that in itself is relaxing for you,” says Dr Nayar. “
sleep
“Now that we have increased stress in our lifestyles, we should try to reduce it through meditation, yoga, music and dance, and any other stress-reducing activity. We should try to improve our sleep habits, go to bed earlier, make sure we have Get 8 hours of good sleep. This reduces stress and chances of obesity,” says Dr. Prakash.
Be mindful of your hormones and moods
“Avoid emotional eating. Stop and think about what caused the sudden change in your mood—instead of indulging in emotional eating,” says Dr. Nayar.
Track your fitness, BMI and other health indicators
Dr. Nayar said: “Everyone around is digital-first. Combining technology with fitness has helped many people track their weight loss journey, focusing on BMI and other health parameters – SPO2, blood pressure and oxygen levels, etc.”
reverse obesity
“For people who have become obese and find it difficult to lose weight, there are other weight loss methods such as putting an endoscopic balloon into the stomach, which helps to lose about 15-20 kg in 6 months, and also There are other surgical options, such as bariatric surgery that can reduce weight and prevent a person from developing various diseases due to obesity,” Dr Prakash said.
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