“OBESITY IN INDIANS”, 10 wonder tips for weight management

Indian Social and Cultural Factors contributing to obesity surge

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  1. Overview,
  2. Common factors responsible for obesity,
  3. Indian Social and Cultural Factors contributing to obesity surge,
    • Nutritional imbalance,
    • Social customs and celebrations,
    • Early life practice and habits,
    • High competition and low opportunities,
    • Impact of western food and soda drinks,
    • Ethnicity and Genetic Structure,
  4. Complications,
  5. How you can calculate,
  6. Gender difference in obesity,
  7. Psychosocial problems of obesity,
  8. Solutions and lifestyle modifications
    • HEALTH EDUCATION AND AWARENESS
    • CAUTION AND STRATEGY TO OVERCOME OBESITY,
    • MIND MAKEUP,
    • MAKE TARGETS AND CELEBRATE THEM,
    • DIET AND EXERCISE,
    • LIMIT PORTION SMALL,
    • EAT WHEN YOU EAT,
    • CHOOSE RIGHT AND HEALTHY SNACKS,
    • CLEAN YOUR HOME AND KITCHEN

AN OVERVIEW

Obesity in Indians is an emerging urban public health emergency since genetic tendency, and short frame also helps get obese. Initially, when a person receives overweight, the general trend is to ignore until any lousy outcome. A widespread misconception about overweight or obesity is “it is only a state of the physical condition”, but the worst side of ignorance and unawareness can give many irreversible severe detrimental impact on your health.

WHO data says the prevalence of obesity has tripled since 1980. Now obesity is affecting more than 50% of the Urban population and becomes a leading cause of death and disability worldwide and surging exponentially in India. A more serious note of this epidemic is Children are also getting more affected in urban India, which will be a significant cause of premature mortality rate in the future.

Common factors responsible for obesity

  • Genetics or family history,
  • Sedentary modern lifestyle, 
  • Junk food and carbonated drinks, 
  • Lack of physical activities,
  • Overnutrition or frequent eating, 
  • Regular Alcohol intake,
  • Day-night work schedule, 
  • Insomnia, and stress
  • Some medications, 
  • Hormone imbalance, 
  • Menopause or Multiple pregnancies
  • Lack of early health education.

Indian Social and Cultural Factors contributing to obesity surge

  • Nutritional imbalance

More Emphasis to carbohydrate, grains, sweets, oils, ghee and low amount of fibre, green vegetables and protein intake makes our metabolism adapted to sugar for primary energy. Extra sugar and unused fat continuously increase subcutaneous and visceral fat deposition, sedentary lifestyle, making this worst.

  • Social customs and celebrations

Festival and frequently celebrated social events like marriage ceremonies and poojas drastically increase calorie intakes like sweets, poories, kachori, kheer, and various other dishes. Social customs of welcome guest with high-calorie snacks and drinks are also common in Indian culture.

  • Early life practice and habits

Including above sociocultural factors, parenting is also a significant factor in not encouraging children to ingrain healthy practice and habits. Overly affectionate parents show their love with chocolates, chips, candies, junk food and carbonated drinks. Still, they neglect the importance of instilling healthy eating or the extent of physical activity and exercise.

  • High competition and low opportunities

Highly competitive life in India because of high population and Low opportunities people are highly focused on securing the future by getting education and job. It starts from the beginning, even with primary schooling. That makes them less aware of the importance of healthy habits and regular physical activities.

  • Impact of western food and soda drinks

Fast food is now a part of our life. Weekly a single meal or two will not harm you. Still, its unavoidable daily use is very harmful not only because of the high amount of salt, sodium, sugar and calories but also chemicals ingredients can badly impact skin, hairs, liver, hormones, fertility and growth. Fast food and carbonated drinks can make you overweight three times faster than an equal amount of homely and balanced nutrition.

  • Ethnicity and Genetic Structure

Because of the short frame, slow metabolism, high visceral fat (belly fat) deposition pattern, genetic disposition to diabetes, environmental and socioeconomic factors are also on the negative side for the Indian population, especially for males in lifestyle disease complications.

COMPLICATIONS

Unattended or ignored obesity can be the gateway to the terrifying assembly of many diseases. Some of them are responsible to increasing “mortality rate” in modern India like diabetes, hypertension, kidney disease, cardiovascular disease, colorectal cancer, pancreatic cancer, and various others are badly affecting the “quality of life” like sleep apnea, oesophageal reflux, asthma, liver problems, joints problems, osteoporosis, osteoarthritis, low sexual desire, infertility, Alzheimer’s disease, depression and many other psychosocial issues.

Check your Lifestyle choices and Health Risks

How you can calculate

1. Body mass index is the easy and best way to get your bodyweight category

BMI,

Calculate = body weight in kg/ (height in meter)2

or

Click here to Calculate BMI

BMI under 19- Underweight

BMI 19 to 24.9- Healthy weight

BMI 25 to 29.9- Overweight

BMI 30 and above – OBESITY

2. MORE SIMPLE

If men’s waist is more than 36 and women’s waist is more than 32 they consider overweight.

Calculate WHR

3. EVEN MORE SIMPLER

Hold your front abdominal fat tyre with the help of thumb and index finger from the side of the umbilical area, and If the thickness of fat you hold is more than two inches, you are overweight.

GENDER DIFFERENCE IN OBESITY

GYNOID OBESITY (FEMALE)

Fat deposit mainly in

  • Subcutaneous
  • Thighs
  • Buttocks
  • Breasts
  • Neck
  • Upper back area.

Women get protection until menopause because estrogen controls the LDL level and protects them from cardiovascular disease as a complication of obesity. Other risks like diabetes, colorectal cancer, pancreatic cancer, joints problems, osteoporosis, and osteoarthritis are the same. Women are relatively insulated from their physical and hormonal side, but they are more prone to have an emotional and social setback of obesity.

ANDROID OBESITY (MALE)

Fat deposit mainly in

  • Abdominal cavity
  • Neck
  • Love handles
  • Weist area.

Indian men are easy to target many complications of obesity, especially if they are obese since their childhood. The genetic tendency of syndrome X because of low lifestyle and environmental factors. Under syndrome X Indian men suffer various complications of rampant obesity like diabetes, cholesterol, hypertension, cardiovascular disease, Sexual problems, infertility, prostate cancer, and colorectal cancer.

Psychosocial problems of obesity-

Obesity-associated psychosomatic problems are significant in children adolescent girls and women because their emotional, social well-being is mostly dependent on acceptance, negligence, physical appearance and beauty. Some of the emotional, social consequences of obesity are

  • Depression
  • Anxiety
  • Emotional abuse
  • Emotional neglect
  • Substance abuse
  • Low confidence
  • Introvert and avoid social activities.
  • Weak academic performance
  • Fear
  • Suicide

Also read the article, 25 Best Techniques, Attaining happiness in modern life

Solutions and lifestyle modifications

Health Education and Awareness is critical.

Although theoretical understanding of most of the above information is commonly known, negligence, ignorance, and lack of strategy until bad outcome or diagnosis are the main barriers to overcoming obesity or overweight condition without complications. Preventive Health Awareness Strategy and Education (PHASE) is the key to avoid Lifestyle diseases and their complications. 

When it comes to overcoming obesity, people search or rush to get various quick and imaginary methods. Some standard and publicised are sweat belts, slimming supplements, meal replacements, appetite suppressants, surgery, and miracle plans which guarantee transformation instantly and results within a few days. Still, all of these fails because of false commitment and unrealistic approach. They can only take the “weight from your pocket, not from your body”, instead of any benefits these unscientific unhealthy products may cause severe harms.

       Simple long term strategies with health educationdedication and behaviour modification are the only solution by which you can find the complete transformation benefits. Weight loss strategy starts from your mind, plate portions, lifestyle choices, sleep timing, stress management, and willpower. So there is no miracle you can find outside; all you need is search and rebalance within yourself.

CAUTION AND STRATEGY TO OVERCOME OBESITY

DO NOT SLOW YOUR METABOLISM

 Only restrict calorie intake or “dieting” will not help in the long run because when anyone is suddenly limiting calorie intake, the brain and metabolism take this as a risk situation.

This risk situation stimulus reduces the metabolic rate to lower calorie consumption and signals the liver to store more fat to overcome calorie depletion. This metabolic adaptation body regains weight whatever you loose with dieting within few months. The best way is to combine behavioural modification, alter food habits, slowly adapt to fat for energy, increase the metabolic rate with physical activity.

CUT IT LESS, SPENT IT MORE

 Only cut the excess calorie replaced by healthy diet like fibre protein, adequate fat micronutrients and antioxidant. You can go for a calorie cut systematically cut 500 calories for a day and change this after week for the next 500 calories cut. That should blend with proper exercise, focusing on high intense training, stretching, weight training, and yoga.

MIND MAKEUP

Start believing in yourself that you doubtless will overcome obesity. Fix your mind that there is no shortcut to overcoming obesity. Start love your body first and then commit to transforming it into perfect shape. Make a target and commitment to a remarkable change in 6 months (long duration). Target should not impulsive or obsessive it should be realistic, slow, steady, and lifelong with a Healthy lifestyle, physical activities, healthy diet plan, proper sleep, and stress management.

MAKE TARGETS AND CELEBRATE THEM

Start it with dedication and discipline, believe in yourself, and make enjoyable targets. Targets not only to see weight loss but also get thrilling moments of dropping your dress size. Celebrate it with a couple of new dresses of smaller size. That will give you happiness and motivation to achieve your next target of size drop.

DIET AND EXERCISE

 Remember to make the balance between diet and exercise. A lower-calorie diet will lower your metabolic rate if not balanced with proper high intensity and heavy workouts, with adequate nutrition. On the other hand, high-intensity cardio exercises and the weighted heavy training will increase your metabolic rate and need good food for muscle growth maintenance and repair.

DON’T MIX EMOTIONS WITH EATING

Find out the difference between your habit and hunger when you eat or craving for something to eat. Check are you eating more when you in emotional distress or want to suppress something in your mind, are you eating for any psychological issue or are you eating when you feel mad at something or feeling lonely??? If yes, it is terrible for you. Try to eat when you are hungry, and you have your fix timing for breakfast, lunch, dinner snacks, and supper. Always maintain a gap of 6 hours to avoid overeating.

LIMIT PORTION SMALL

Make a habit of taking a separate portion in your plate. It should be a bit smaller portion than you usually eat for your satisfaction. Remember your timing between meals you can take healthy snacks for energy and control over your hunger. Start leaving a small part of your food left on the plate, don’t finish. That will improve your willpower to control your eating.

EAT WHEN YOU EAT

Our senses and brain centres control hunger, craving, taste, and satisfaction. Eating with distractions can affect the quality of digestion and the quantity of food you eat. Do not eat when you are busy with the laptop or watching TV. So when you take a meal or snack, always focus on eating leave all distractions away for 10 minutes.

CHOOSE RIGHT AND HEALTHY SNACKS

Choose right, and healthy snacks also carry you to the office or places where you spend more than 4 to 5 hours, will help you avoid processed, packed food refined sugar trans fat preservatives high sodium high-calorie diet. Choose healthy snacks loaded with useful micronutrient, complex carbs, fibres, like homemade snacks with almonds, walnuts, raisins, figs, coconut, dates, whole-grains, til, good groundnuts. Various multigrain warfi, namkeen, homemade whole-grain cookies, and traditional Indian preparation can be modified using olive oil and healthy ingredients.

Also read article DON’T BLAME SALT, FOLLOW 10 HEALTHY FOOD HABITS

CLEAN YOUR HOME AND KITCHEN

 It is indispensable to remove all unhealthy high calorie, high sodium, refined sugar, refined flour containing, processed, packed, ready to cook food items and snacks from the kitchen. You can also mark food items as green, yellow and red as healthy and unhealthy food type. Manage your kitchen and help avoid all harmful food items; this also helps you awareness children about healthy and unhealthy food items.

Health education and awareness are essential to identify “risk factors” and “poor lifestyle choices” and the “primary cause” of your health problems, especially Lifestyle disease, chronic conditions, and mental health issues. So start getting health education to avoid getting into the disease. 

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