To give an overview regarding the burden and what it holds for us in future. By the next decade, around 250 million of the younger generation are likely to get heavier. One-third of this population are likely to be obese. They may also develop glucose intolerance leading to early onset of diabetes, high BP and liver disease. These statistics are not meant to scare, but rather meant to understand the seriousness of obesity, and it is high time we start treating obesity as a “disease”.
Junk food consumption has been considered the root cause of obesity. But along with junk food, lack of physical activity and poor lifestyle habits has been attributed to the increased risk of obesity. We need to understand that obesity and related complications are diseases of metabolism. Metabolism is decided by genes, diet, physical activity, stress levels, sleep patterns, and ageing. Obesity-related diseases include PCOD, type 2 diabetes, hypertension, liver disease, and dyslipidaemia. As obesity is directly linked to these diseases, reducing weight plays a major role in treating these diseases. Diseases like type 2 diabetes and hypertension can be kept in remission by just losing weight.
What you can do
It has been studied that, just 30 minutes or more of physical activity in a day can gain significant health benefits. For overall health, 30 minutes of aerobic and muscle-strengthening activity and stretching twice a week should work well. Suddenly going for extensive workouts can be difficult to handle but start from the basics. Begin at a slow pace and steadily increase the intensity and the time dedicated for working out. Once you start coming in shape, it will be easier for anyone to continue with the schedule.
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Keep the following tips in mind
1) Set Realistic Weight Loss Goals: Never make plans to lose weight, which even difficult to imagine. Start with managing your diet and then steadily adding workouts to your schedule. Make proper food plates by filling half the plate with fruits and vegetables. The rest half should be for proteins, carbs, etc.
2) 5 Fruits And Vegetables A Day: Fruits and vegetables are important for a healthy mind and body. Don’t skip a meal rather load up your plate with fruits and vegetables for maximum benefit.
3) Healthy Snacking Is A Must: Don’t think every kind of snacks may make your fat. Keep options open for healthy snacking for mid-meal hunger pangs. This can include fat-free yoghurt, cottage cheese, and fruit, vegetables and hummus, or a palm-full of nuts.
4) High-Fibre Foods: Go for bread, cereals, whole grains, fruits, vegetables to keep you full for longer durations.
5) Maintain A Journal: It is advisable to keep a check on what you eat. Be truthful to yourself, record everything that you eat and see the difference in your eating habits.
6) Limit Outside Food: Keep one thing in mind that outside food can be harmful in several ways. Always chose home-cooked food over restaurant food.
Also Read: Difference Between Good And Bad Cholesterol And Ways To Control It
These are just a few examples to avoid obesity and lead a healthy lifestyle. But once obesity or obesity-related disease sets in, it is advisable to meet an obesity specialist for better control of the disease.
With inputs from Dr Lohith U, Consultant - Laparoscopic, Bariatric and GI surgeon, Columbia Asia Hospital Sarjapur Road
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