In today's fast-paced world, where convenience often takes precedence over health, it is no wonder that obesity has become a pressing concern. The sedentary lifestyle and the prevalence of junk food have led to a significant rise in obesity rates, not only in India but across the globe. According to the latest data of 2023 from the National Family Health Survey (NFHS), obesity rates in India have surged, with nearly 30% of the population now falling into the overweight or obese category. This trend is a cause for concern, as obesity brings with it a range of health risks and complications. However, by making informed choices and adopting healthy habits, it is possible to prevent and manage obesity effectively.
When Is A Person Termed Obese?
Obesity is typically determined by Body Mass Index (BMI), which is calculated by dividing a person's weight in kilograms by the square of their height in meters. An individual with a BMI of 25-29.9 is considered overweight, while a BMI of 30 or above indicates obesity. However, it is important to note that BMI is a screening tool and does not account for factors like muscle mass or body composition.
Health Risks Associated With Obesity?
Obesity has a substantial negative influence on overall health and raises the risk of several medical disorders, such as:
1) Cardiovascular Diseases
Excessive weight puts a strain on the heart, leading to high blood pressure, coronary artery disease, and an increased risk of heart attacks and strokes.
Also Read: Obesity: 6 Key Risk Factors of Obesity in Children Aged 6 To 18 Years
2) Type 2 Diabetes
Obesity is closely associated with insulin resistance, which can result in the development of type 2 diabetes, a chronic condition that affects blood sugar regulation.
3) Joint Problems
Excess weight places undue stress on joints, particularly in the knees and hips, leading to conditions such as osteoarthritis and chronic pain.
4) Respiratory Disorders
Obesity can contribute to the development of respiratory problems like sleep apnea, asthma, and reduced lung function.
5) Mental Health Issues
Obese individuals often face psychological challenges, such as depression, low self-esteem, and body image concerns, which can further impact their overall well-being.
Effective Tips To Prevent Obesity
1) Cultivate Healthy Eating Habits
- Adopt a healthy diet that is abundant in fruits, vegetables, whole grains, and lean proteins.
- Limit the consumption of sugary beverages, processed foods, and unhealthy fats.
- Engage in meal planning and preparation to avoid relying on unhealthy, convenient options.
2) Stay Physically Active
- Find activities you enjoy, such as walking, jogging, cycling, dancing, or swimming, and make them a part of your lifestyle.
- Include strength training exercises to build muscle, increase metabolism, and improve overall body composition.
- Make physical activity a social affair by involving friends or family members, making it more enjoyable and sustainable.
3) Limit Sedentary Behaviors
- Reduce time spent sitting or lying down for extended periods by incorporating breaks and movement throughout the day.
- Opt for active alternatives, such as taking the stairs instead of the elevator, walking or cycling instead of driving short distances, and using standing desks or stability balls at work.
- Engage in hobbies or activities that involve movement, such as gardening, playing sports, or dancing.
4) Foster A Supportive Environment
- Surround yourself with like-minded individuals who encourage and support your efforts to lead a healthy lifestyle.
- Involve family members in meal planning and preparation, making healthier choices a collective effort.
- Seek professional guidance from nutritionists, dieticians, or personal trainers who can provide personalised advice and keep you motivated.
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