Obesity Epidemic: How Nutritional Habits Can Combat the Rising Health Crisis – News18
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By nurturing healthy eating habits and making conscious lifestyle choices, we can take proactive steps in addressing the obesity epidemic and promoting overall well-being.
Although diet is crucial in the fight against obesity, it must be combined with regular exercise, stress reduction, and enough sleep
The global obesity epidemic has reached alarming levels, with India being no exception. According to UNICEF’s World Obesity Atlas 2022, by 2030, India is projected to have over 27 million obese children, making up one in ten globally. The National Family Health Survey also highlights that nearly 19% of Indian males and 20% of females are overweight or obese, with obesity affecting 5% of the population. This growing crisis significantly increases the risk of cardiovascular diseases, diabetes, and other metabolic disorders, making it imperative to address obesity through sustainable lifestyle changes, particularly in dietary habits. Dr. Manoj Jain, Consultant, General Surgery (Gastrointestinal, Laparoscopic, Bariatric, Metabolic and Robotic Surgeon), Kokilaben Dhirubhai Ambani Hospital, Mumbai shares all you need to know:
Understanding the Role of Diet in Obesity
An unhealthy diet rich in processed foods, refined sugars, and unhealthy fats is a major contributor to obesity. Specific high-calorie, but nutrient-poor foods lead to excess weight gain while depriving the body of nutrients further aggravates metabolic imbalances. Selecting an appropriate dietary pattern may help obese persons with their weight control and/or prevent further sickness associated with obesity.
Some of the examples here indicates some key nutritional habits in preventing obesity:
Reducing sugar and refined carbohydrates
Refined carbohydrates and added sugars when taken in excess cause insulin sensitivity resistance and accumulation of fat. Therefore, a significant contribution to better weight management can be achieved through the cutting down of sugars, sweets, carbonated drinks, and other processed snacks. The cravings for sugar can also be managed through this with a gradual substitution of sugar with natural alternatives like fresh fruits.
Choosing healthy fat
Not all fats are bad. The main concern is to limit the intake of saturated and Trans fats through processed foods and fried foods. Instead, a focus on healthy fat intake should be provided from sources that include nuts, seeds, avocados, and olive oil that contain most of the needed/nutritious ingredients without adding any additional poundage.
Prioritizing protein intake
Such protein content within meals encouraged furthered satiety while also allowing some measure of metabolic regulation and muscle preservation amid weight loss. Lean meat, fish, dairy products, lentils, and leguminous vegetables are exceptional sources of proteins that can assist in the maintenance of a balanced diet.
Eating between balanced meals in small intervals
Skipped meals operate to produce more overconsumption later in the day. This will disrupt metabolism and cause weight gain more easily. Mealtime arrangements should be structured so that there are balanced meals taken at least every three to four hours that will manage appetite and support metabolic functions.
Increasing food that is rich in fiber
Whole grains, fruits, vegetables, and legumes are included in the consumption of a fiber-rich diet. This promotes digestion, contributes to gut health, makes one feel fuller, and prevents one from overeating. Stable blood sugar levels are also maintained with the contribution that fiber makes.
Hydration is crucial for controlling hunger and metabolism. Drinking two to three liters of fluids a day, such as water, herbal teas, and natural drinks like coconut water, promotes weight control and general wellness.
It is easier to identify fullness cues and avoid overindulging when eating in a distraction-free setting. Managing food intake can also be facilitated by providing meals in controlled portions and on smaller plates.
The Importance of a Holistic Strategy
Although diet is crucial in the fight against obesity, it must be combined with regular exercise, stress reduction, and enough sleep. Combining good living habits with a balanced diet guarantees long-term weight control and lowers the risk of consequences from obesity. Seeking guidance from a qualified dietitian can help tailor a personalized nutrition plan suited to individual needs.
By nurturing healthy eating habits and making conscious lifestyle choices, we can take proactive steps in addressing the obesity epidemic and promoting overall well-being.
