Overweight and obesity are increasingly becoming common conditions in India now. It is basically a result of energy imbalance and is caused when the amount of energy taken as food is much greater than the amount of energy used in our daily lives. They are caused by the increase in the size and amount of fat cells in the body. Body Mass Index (BMI) is used to measure obesity. BMI between 25-30 is overweight, between 30-40 is obese and more than 40 is morbidly obese.
Factors causing overweight and obesity
The environment we live in plays a crucial role in our health. Not having enough parks, sidewalks and gyms, huge food portions, junk food advertisements, and not having access to affordable healthy foods are some of the reasons. Next is genetics which may contribute to our susceptibility to gain weight. Health conditions such as polycystic ovary syndrome (PCOS), hypothyroidism, Cushing's Syndrome etc may also cause excess weight gain. Medications such as antidepressants and corticosteroids may also play a role.
Emotional factors
We tend to eat more when we are stressed, angry, upset or bored. Also, the less we sleep, the more likely we are to be overweight or obese. That's because not only do we tend to eat more, but also the hormones released when we sleep help curb our appetite and the body's use of energy.
Why it is harmful
Being overweight or obese increases your risk of getting harmful and even life threatening diseases such as cancer, cardiovascular disease, type 2 diabetes, high blood pressure, heart disease, obstructive sleep apnea, stroke, metabolic syndrome, fatty liver diseases, osteoarthritis, kidney disease, gall bladder disease and even pregnancy problems. Type 2 diabetes itself may cause problems such as heart disease, stroke, kidney disease, eye problems, nerve damage, and other health issues. On the other hand, high blood pressure may lead to damaged blood vessels and increase your risk of heart attack, stroke, kidney disease, and even death. Heart disease may lead to heart attack, heart failure, sudden cardiac death, angina and palpitations.
There are also emotional and social problems faced by overweight and obese people such as depression, shame, guilt, and also stigma due to weight bias.
How to lose and maintain weight?
Mindful eating
Healthy foods and physical activities are the key ways we can keep our weight in check. To lose calories, we have to intake fewer calories than we burn. Following a healthy eating plan along with regular physical activity is the way to go. A variety of fresh vegetables, fruits, along with proteins such as legumes, eggs, lean meats, poultry, seafood, cheeses and soy products, and also healthy fats such as nuts, avocado, olive oil, should be the main focus. Next come whole grains such as rice, maize, wheat and oats.
Foods and beverages with added sugars and refined carbohydrates, fried foods, desserts and big portion sizes are some of the don'ts of healthy eating. Also, crash diets should be strictly avoided so that health and muscle mass is not lost.
Regular physical activity
Aerobics, jogging, brisk walking, running, swimming and dancing are some of the moderate and vigorous-intensity activities that can be incorporated on a daily basis in order to lose and maintain weight. According to the National Health Portal of India (NHP India), adults aged 18-64 should do 150 minutes a week of moderate-intensity aerobic activity.