When weight gain becomes a warning sign: Simple lifestyle changes to reclaim your health

Health risks of obesity: It increases risk of chronic diseases like type 2 diabetes, cardiovascular disease, certain cancers, osteoarthritis, and non-alcoholic fatty liver disease (Image: Canva)

Your daily lifestyle choices, like what you eat, how much you move, and how you manage your stress, play a pivotal role in shaping your weight. Over time, a shift toward unhealthy habits can lead to obesity, a condition that goes beyond appearances and significantly impacts your health. As per The Lancet, 12.5 million Indian children aged 5 to 19 were overweight in 2022, compared to just 0.4 million in 1990. This alarming trend poses serious health and economic challenges, demanding immediate action.

Obesity is a growing issue that has turned into a silent crisis, and there are many reasons that result in excessive weight. According to Dr Vikas Singhal, Associate Director, GI Surgery, GI Oncology and Bariatric Surgery, Medanta, Gurugram, India’s obesity epidemic is no longer confined to adults. “The alarming rise in childhood obesity is laying the foundation for a lifetime of health complications, including diabetes and heart disease. Early interventions and a focus on healthier lifestyles are the need of the hour,” he says.

Also read | How obesity can lead to another chronic diseases

Dr Singhal explains the various reasons behind the growing obesity rate and also suggests strategies to combat the same:

• Dietary shifts: Traditional Indian diets rich in whole grains and vegetables are being replaced by processed foods high in refined carbs, unhealthy fats, and calories but low in nutrients. Aggressive marketing and affordability make these foods particularly appealing to children and adolescents, contributing significantly to weight gain.

• Sedentary lifestyles: Modern urban lifestyles have led to reduced physical activity and increased sedentary behaviour, such as excessive screen time and desk jobs. Combined with poor dietary habits, this creates a dangerous mix that promotes obesity.

• Urbanisation: Rapid urbanisation limits access to safe, affordable recreational spaces while increasing exposure to fast foods. This double-edged sword promotes unhealthy lifestyles in urban populations.

• Genetic and socioeconomic factors: Genetics can predispose people to obesity, but environmental factors like poor diets and low activity levels play a bigger role. Socioeconomic disparities also hinder access to healthy food, exercise options, and healthcare, amplifying obesity rates in vulnerable communities.

Health consequences of obesity

Obesity increases the risk of chronic diseases like type 2 diabetes, cardiovascular disease, certain cancers, osteoarthritis, and non-alcoholic fatty liver disease. The rising rates among children suggest a future burden of serious health complications.

Address the issue through lifestyle changes:

• Balanced diet: A nutrient-rich, balanced diet is key to staying healthy and maintaining a healthy weight. Prioritise whole, unprocessed foods over calorie-laden, nutrient-poor options. Keeping a food diary can help you track your eating habits and make better choices.

• Regular exercise: How active are you? A sedentary lifestyle can harm your health more than you realise. Regular physical activity not only supports weight management but also boosts your metabolism and improves mental well-being. Start moving today to build a healthier future.

• Mental health: Modern life often brings unavoidable stress, from work deadlines to daily challenges. Managing stress is vital for your health and weight control. Include practices like yoga, meditation, mindfulness, and a positive mindset to nurture your mental well-being and maintain long-term balance.

For those who are unable to achieve weight loss through lifestyle changes alone, medical interventions like gastric balloons and bariatric surgery may be effective. Gastric balloons create a feeling of fullness, aiding temporary weight loss, while bariatric surgery offers a long-term solution for those with a BMI above 35 (or above 30 with related conditions). Always consult a specialist who can help determine whether these options are appropriate.

Consult your doctor: Seek professional advice to ensure that treatments, whether lifestyle changes, medications, or surgical options, are safe and effective.

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.