Lifestyle Disease Guide – Obesity

By Nmami Life Editorial 18-Sep 2021 Reading Time: 5 Mins

Modernization, urbanization, affluence and technology have collectively led to an increase in the consumption of unhealthy fast food. Everything available around us- just a click away includes food, of which we have now become habitual as per the convenience and availability and undeniably it is one of the major causes of obesity. More than 135 million individuals were affected by obesity in India.

Obesity is defined as excessive weight and accumulation of fat that harms the body. A person is considered to be obese when the person’s BMI is more than 30 and a person with a BMI range between 25.0 to 29.9 is considered to be overweight. Class 1 or low-risk obesity, if BMI is 30.0 to 34.9, Class 2 or moderate-risk obesity- if BMI is 35.0 to 39.9. Class 3 or high-risk obesity, if BMI is equal to or greater than 40.0.

Various factors like lifestyle behaviour, modification of diet and maintenance of weight help in lowering down obesity. Let’s look at the different factors that can help in fighting off obesity.

Daily exercise of about 30-45 minutes
Cut the consumption of alcohol
Limit the brewing of caffeine
Try to lose weight as soon as possible
Stick to a healthy diet
Know the basics of portion control

Here are a few myths and facts related to obesity!

Myth: Diet reduces weight and exercise doesn’t play a role in weight loss.

This is sure that diet reduces weight but in combination with exercise. Exercise or diet alone cannot work effectively. Make sure, you include a workout or any physical activity or at least walk for about an hour every day.

Myth: Snacking or frequent eating contributes to obesity.

Healthy snacking is an option too. Snacking light and healthy homemade snacks like roasted makhana, few nuts and puffed rice namkeen will not cause you to gain weight and will keep you full for long.

Myth: Cut back on carbohydrates to lose weight.

Carbohydrates are in two forms- Simple and Complex. Carbs like cookies and candy lack vitamins, minerals, and fibre. Cutting back on these sweets is a great way to eat healthier. Complex foods like whole-wheat bread, beans, and fruit have lots of nutrients that are good for you. So, it’s better to cut back simple carbs but include complex carbs.

Myth: If the label states “no-fat” or “low-fat,” consuming it all will not lead to weight gain.

There is added sugar, starch, salt and even artificial flavours including preservatives to make up for the reduction in low-fat or no-fat foods. These “fat-free” foods often have just as many calories or more than the regular versions. Read the nutrition label to see the number of calories and fat in a serving.

Myth: You cannot be overweight and healthy.

Not all overweight people are unhealthy. Some people being overweight also have healthy blood pressure, cholesterol and blood sugar levels. Though excess weight increases the risk for cardiovascular diseases healthy eating and regular activity is good for you no matter what you weigh.

Footnote

Remember no food is bad. Food is healthy; it simply depends on our choices that decide our health and well-being. Choosing healthy foods wisely help keep us away from over-nutrition as well as undernutrition.