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By Dr. H V Shivaram
Due to the rapid evolution of their sedentary lifestyle, the calorie consumption of the current generation has increased dramatically and the calorie burning capacity has decreased considerably.
Many children and young people today, especially in cities, do not know what it is to be hungry. Binging on junk several times during the day and eating out has become a status symbol. Fast food centers, soft drinks and restaurants have replaced home-cooked meals and healthy beverages.
According to the WHO report, India has the third largest number of obese in the world. After the United States, the childhood obesity epidemic is hitting India. According to an international Pediatric Obesity newspaper, India will have more than 17 million obese children by 2025 and will become the second largest country in the world for obese children.
Obesity is one of the most preventable causes of various medical problems in today's world, which includes diseases such as
diabetes, hypertension, liver diseases, cancers, infertility, joint pain, sleep apnea and heart disease. This has a considerable impact on the economic burden of the country and each family.
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The annual medical costs of treating the consequences of obesity, such as diabetes and heart disease, are really alarming. According to the new survey, the annual cost of treating problems related to obesity, such as heart disease, diabetes, liver disorders, depression and cancer, will reach $ 13 billion in India. here 2025.
Obesity is usually measured by body mass index (BMI), which is the ratio of height and weight. It is important to understand when you approach the risk of obesity.
(Watch your BMI now)
Normal BMI: 18.0-22.9 kg / m2
Overweight: 23.0-24.9 kg / m2
Obesity: > 25 kg / m2
Morbid obesity: > 32.5 kg / m2
It is necessary to make fundamental changes to one's daily lifestyle to prevent obesity. In order to manage obesity, people can adopt the following healthy practices:
Way of life
Everyone only has 24 hours a day and we need to prioritize our schedule. Exercise at least an hour a day to stay fit. Adopt an activity such as walking, jogging, swimming, gym for a healthy lifestyle. Have 3 meals a day and a good sleep is mandatory.
Food
To lead a healthy life, we must limit our daily food consumption to 30%. The remaining 70% of what we eat leads to obesity and other diseases. There is no need to opt for ketogenic or other diets. Simple home-cooked meals with a balance of protein, carbohydrates and fiber are enough to provide nutrients to the body.
Do not forget to monitor your basal metabolic rate (BMR)
Our bodies are designed according to where we are born, so a diet followed by an American will not suit the Indian. We should stick to our roots and food preparation in this country. Junk food and soft drinks should be strictly avoided. As we get older, our body metabolism slows down and we need to eat less to prevent obesity.
Ergonomics
Take a break from these screaming screens of your desks, home laptops and TV screens in the living rooms. People who work should do stretching, walk after lunch, stay hydrated, have a refreshing conversation with their colleagues and interact and participate as much as possible.
Minor weight gain
Earning a half kilo or a kilo may not seem embarrassing for many, but that's where you should start acting. These small weight gains are crucial to manage. If your BMI suggests that you are not obese, this is not good news. If you are overweight, that is reason enough to be active. Overweight is also unhealthy.
Obesity can not be fought in a day, or by hiring a professional trainer and going to the gym for three months, nor by going to the naturopathic center for a week or two. Obesity is a serious health risk and must be treated by making permanent lifestyle changes.
(The author is Chief Surgeon and Senior Consultant – GI and Bariatric Surgery, Aster CMI Hospital)
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