Pune: With the growing prevalence of obesity due to sedentary lifestyles, unhealthy eating habits, and increased consumption of processed and fried foods, health experts emphasize the importance of balanced nutrition, regular exercise, and mindful eating to prevent weight-related health risks.
Obesity, which affects millions worldwide, is linked to serious health complications such as diabetes, high blood pressure, cardiovascular diseases, liver and kidney disorders, joint problems, respiratory conditions, pregnancy complications, and even mental health issues like depression. Recognizing its widespread impact, March 4 is observed as World Obesity Day to promote awareness and encourage proactive health measures.
Obesity is classified based on weight gain relative to the ideal body weight:
Overweight: If body weight exceeds the ideal limit by 10%.
Obese: If body weight exceeds the ideal limit by 20-30%.
Unlike common perception, obesity is not just a cosmetic concern but a medical condition that requires proper intervention. Nutritionist Supriti Dixit explains that hereditary factors, hormonal medications, and emotional eating due to stress are significant contributors apart from diet. Unhealthy eating habits combined with insufficient physical activity lead to an imbalance between calorie intake and calorie expenditure, resulting in weight gain.
Dr. Shashank Shah, an obesity specialist, recommends simple lifestyle changes to maintain a healthy weight:
Caloric Management: An adult requires around 1,500 calories per day. Tracking food intake and burning at least 500 calories through exercise can aid in weight control.
Hydration & Sugar Control: Increase water intake and avoid sugary beverages, soft drinks, and excessive sweets.
Home-Cooked Meals: Opt for nutritious homemade food instead of processed meals. Avoid repeated reheating of refrigerated food, as it depletes nutritional value.
Dietary Guidelines for Healthy Weight Management
Foods to Include:
Fiber-rich foods like boiled vegetables and fresh fruits.
Protein-rich foods such as milk, dairy products, meat, fish, and lentils to promote satiety.
Healthy fats from almonds, pistachios, and walnuts to provide essential nutrients.
Hydrating foods like soups, spinach, cucumbers, tomatoes, buttermilk, green tea, and coconut water to aid digestion.
Foods to Avoid:
Refined carbohydrates like sugar, sabudana (tapioca pearls), and white flour-based products such as cakes, cookies, and pastries.
Deep-fried and processed foods that contribute to unhealthy fat accumulation.
Excessive oil and ghee, as well as food stored in plastic containers or refrigerated for long durations.
