Obesity is emerging as a major public health concern in India, contributing to the rapid growth of sedentary lifestyle, poor diet, and rapid stress. According to a study published in Lancet Global Health in 2023, India saw a sharp increase in obesity rates in the last decade, with about 40% of adults either overweight or obese. This rate is worrisome, given its relationship with serious health issues such as diabetes, high blood pressure and heart diseases.
At the inauguration of the 38th National Games in Dehradun, Uttarakhand, PM Narendra Modi’s recent address highlighted the rising obesity crisis in India. He especially emphasized the importance of physical fitness among the youth, and urged the country to adopt a healthy lifestyle. He said: “In our homes, ration comes at the beginning of the month. Till now, if you brought two liters of cooking oil every month, then reduce it at least 10 percent. Reduce the amount of oil we used every day by 10 percent. ,
The Economic Survey 2024-25, presented by Finance Minister Nirmala Sitarman after Prime Minister Modi’s address, highlights important concerns about the consumption of processed foods in India that prominently contribute to obesity. The survey underlines that 54% of India’s total disease burden is responsible for unhealthy diet, which leads to a significant increase in consumption of highly processed foods rich in sugars and fat. The survey cite the data of the National Family Health Survey (NFHS), showing that obesity is much higher in urban areas (29.8% men in men) compared to rural areas (19.3% in men).
Bollywood actor Akshay Kumar, who is known for his disciplined fitness rule, was also taken on social media to strengthen the PM’s message. In a widely shared tweet, he listed four major stages to combat obesity:
- Enough sleep
- Fresh air and sunlight
- No processed food, low oil – rely on good old desi ghee
- Proper exercise and exercise
We speak to experts to understand Akshay’s suggestion in detail and how can these habits change a body.
Evoiding processed foods and choosing healthy oil
Health experts agree that these measures are necessary to control obesity and improve overall welfare. According to Nisha Madal, a nutritionist in the maternity hospital, Gurugram, some oils are good for the body, while others should be avoided which can lead to swelling and weight.
“The option of additional virgin olive oil, avocado oil, and cold pressed coconut oil (in moderation) due to its healthy fat supporting metabolism and satiety. Linseed oil, mustard oil, and walnut oil are other options that provide omega -3S, reduce inflammation. Remove vegetable oils such as soybean, canola, corn and sunflower oils, as they are high in omega -6 fatty acids, promoting inflammation and weight gain. In addition, avoid hydrogenated oils (trans fats) found in processed foods.
Mustard oil with coconut, sesame and sunflower oil is some of the most commonly used oils in Indian homes. Mustard oil gives food a strong aroma and taste and has digestive properties that balance toxins in food. It promotes heart health, increases immunity, supports digestion, increases skin health and is usually one of the healthy options of oil.
Trust desi ghee
Desi ghee is packed with conjugated linolic acid (a fatty acid significantly important to human health) that helps in weight loss. Ghee also provides a quick source of energy, reduces the need for stored fat and is an excellent source of fat -soluble vitamins (A, D, E and K) that helps to maintain a healthy weight.
Ghee can help reduce obesity with many health benefits. “It improves digestion, reduces inflammation, supports immune function, satisfaction of hunger, enhances the taste of healthy food,” Dr. Amit Pandey, HOD, Physiotherapy Department in Faridabad, Faridabad, Dr. Amit Pandey says.
The main misconception about ghee is that it leads to fat accumulation and weight increases. However, consuming ghee in moderation as part of a balanced diet is unlikely to increase weight and can even cause possible health benefits due to its healthy fat structure; Key moderation is to practice and not overgrowth.
“Linolic acid in ghee (a fatty acid that is essential for human health and development), arakidonic acid (a fatty acid that plays a role in many biological functions) and linolenic acid (a fatty acid which is found in many plants , Such as the essential fatty acids) and fish) that makes a balanced diet content. It is, “Senior Advisor for Dr. Vinay Kumar Shaw’s major department and GI, General, Minimum Access and Beriatric Surgery at Shalby Sanar Hospital, Gurugram.
Enough sleep and sunlight
A healthy lifestyle, which involves exposure to fresh air, adequate sleep and sunlight, helps to combat obesity. Dr. Vinay Kumar Shaw said that sunlight helps the body in the production of vitamin D on its own.
“Good sleep, a combination of contact with proper sunlight and fresh air helps in promoting the body’s metabolism and helps reduce poor fat. White fat breaks into a healthy form of brown fat in the body. Meanwhile, sufficient amount of sleep affects hormonal changes in the body (ghralin, leptin) and also reduces cortisol levels (stress hormones) that are obese, “they say” at least 7-8. AIM for hours, spends at least, spends at least. Cut the sunlight 20-30 minutes daily, cut on processed foods and consume home-covered food. ,
Proper exercise
Fighting obesity, and improving overall health cardiovascular exercises (walking, running, cycling, dance and swimming), flexibility work (yoga, pilates and stretching), lifestyle changes (vitamins, green leafy vegetables, including clean protein including clean protein Healthy diet plans (.
“Cardiovascular exercise aims to burn more calories, strengthen the heart and strengthen heart fitness. Similarly, flexibility and balance practice improve dynamics, increase metabolism, and reduce the risk of injuries. Lifestyle changes require to be consistent in your routine which helps in controlling weight. Finally, strength training exercises help to increase metabolism and build muscles, “Dr. Amit shares Pandey.
