Obesity is becoming a rampant problem in India. Over 5% of India’s population is now morbidly obese. On the bright side, the government is promoting fitness initiatives such as Hum Fit Toh India Fit. The average citizen is increasingly adopting a healthier diet and regular exercise. If you are concerned about your health and want to stave off the excess calories, Here are 6 tips you could use to prevent obesity.
Burn the calories you eat
The secret to not gaining excess weight is burning as many calories as you consume. Maintain a healthy balance between regular exercise and a healthy diet. In simple terms, The body should have a Calorie deficit to burn fat and lose the excess weight. If you have an intake of 2000 calories a day, you must burn more than 2000 calories to lose weight. You can track your Calorie intake and output with the help of the HealthifyMe app. Maintaining your calorie intake and output will help maintain a healthy body and prevent obesity.
Do your diet right
Diet is an essential part of your fight against obesity. It is advisable to consume vegetable oils like soybean or canola oil rather than animal-based fats like lard since they are rich in unsaturated fatty acids. Vegetable oils contain less saturated fatty acids and no cholesterol. In addition to that, opt for foods that are rich in fibre like dried beans and raw vegetables. They also help maintain a healthy gut system which, in turn, enhances the absorption of nutrients slowly throughout the day after meals.
Maintain a food diary
A food diary is a useful way of keeping track of the intake of food and a number of calories consumed. Consult with your nutritionist and work out what diet is the best for you. Use a food diary to follow this plan religiously.
Track your BMI
For Indians, a Body Mass Index of 18-22.9 is ideal; 23-24.9 indicates overweight and anything above 25 implies obesity. Keep your weight in check and maintain it as per your height to keep the BMI within the ideal limit. This would go a long way in keeping obesity away.
Pay attention to food labels
According to Food Safety and Standards Authority of India(FSSAI), a food product with less than 40 calories per 100g of the food is termed low-calorie food. Make sure to read the labels on your food products and select low-fat, high-fibre and low-cal food.
Say no to refined foods
Refined foods like refined white sugar and refined white salt should be avoided. They are rich in simple carbohydrates that are easily absorbed by the body and stored as fat. Limiting the intake of refined foods will help in long-term weight management.
To summarize, to stave off obesity, you must keep a calorie deficit, track your diet, maintain a healthy diet of vegetables, fibre and saturated fats. You should also exercise regularly and keep away from Refined foods. With these 6 tips at your fingertips, combatting obesity should be a lot easier.
Written by R. Kalpana
Nutritionists have a role to play that goes beyond mere meal-planning, says Kalpana, who believes she can motivate others to stay on the path towards a healthier life. A certified dietician with a PhD from SPMVV University, she is a Mary C Jacob Award-winner for Merit in Physiology from Madras University and has worked across various hospitals as well as nutrition clinics. She has been published both nationally and internationally in various science and health journals and writes regular health blogs for Sify. At home, Kalpana tracks her family’s food choices – she ensures that they follow a healthy lifestyle – and she believes she can help HealthifyMe users to do the same. People who really want to change the way they eat will see success, she claims, of the opinion that nutrition, lifestyle and behavioural changes can be transformative only in tandem. Eat good food, to your heart’s content, but ensure you also exercise are fundas she urges you to follow.
