The problem of obesity is widespread and affects individuals of all ages, genders and socio-economic status. “It's easier and more sustainable to prevent obesity than it is to reverse it. The good news is that with simple, consistent lifestyle changes, these can affect your weight and health for a long time,” says Dr. Rajeev Mehra, Endocrinologist and Metabolic Health Expert from Pune.
Here are 9 practical options to lower your risk of obesity.
1. Maintain a Variety of Foods: Every day, we must be eating a variety of nutritious foods. This includes whole grains, lean proteins, healthy fat, fruit and vegetables. Avoid or limit highly processed foods, sugary beverages and fried foods. “Rather than going on extreme diets, consider where you can incorporate mindful eating and portion control,” explains Dr. Mehra.
2. Be Active: Make it your goal to engage in moderate aerobic activity for a total of 150 minutes per week, or vigorous activity for 75 minutes per week. All forms of movement are important, so you can choose walking, cycling, swimming, or dancing. Regular exercise increases metabolism, helps to burn calories, and improves fitness level.
3. Get enough sleep: Poor sleep patterns disrupt hormones that control hunger and appetite, which may increase weight gain risk. Adults should try to get 7–9 hours of sleep per night. "Sleep deprivation leads to increased cravings for unhealthy food." says Dr. Mehra.
4. Limit screen time: Excessive amounts of screen time may lead to sedentary behaviour and mindless snacking. Try to establish daily limits for non-work screen time and take breaks to move your body periodically for optimal health. You may want to replace some screen time with physical or social activity.
5. Control Stress Levels: Living with chronic stress can create the possibility of emotional eating and get in the way of hormone balance. Apply stress-reducing techniques like yoga, deep breathing, meditation, or journaling. “Stress not only affects emotions, but also slows metabolism as well,” says Dr. Mehra.
6. Drink the required amount of water: While it sounds simple enough, drinking enough water can help with digestion, not to mention it can keep appetite levels under control. By the same token, being thirsty and mistaking it for hunger and eating when you don't need to is a problem. Try to consume 8 to 10 glasses of water a day and limit sugary drinks like soda and packaged juices. _
7. Avoid Skipping Meals: If you have to skip a meal, do NOT skip breakfast. Skipping meals can lead to eating way too much at the next meal, so it can backfire. Regularly spaced meals will keep your metabolism going, keep your blood sugar stable, and lessen hunger pains. “Trying to keep even eating habits will help take care of cravings and keep your energy levels where they should be,” Dr. Mehra says.
8. Monitor Your Weight and Habits: It is always wise to check in with your weight regularly as health markers to identify unhealthy patterns early on, whether it's weight gain or your waist circumference and BMI getting higher. To help hold you accountable to stay on similar plans you can keep a food journal or use a fitness tracker.
Disclaimer: This article, including health and fitness advice, only provides generic information. Don’t treat it as a substitute for qualified medical opinion. Always consult a specialist for specific health diagnosis.
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