Obesity in India

Obesity in India has reached epidemic proportions in the 21st century, with morbid obesity affecting 5% of the country’s population. India is following a trend of other developing countries that are steadily becoming more obese.

Many people blame obesity on poor dietary choices and inactivity, but it’s not always that simple. There are many other factors that can have powerful effects on body weight and obesity, some of which are outside of a person’s control.

These include genetics, childhood habits, environmental factors, nutrient deficiency, certain medical conditions, hormones and more.

Health, Pregnancy and Obesity

Health is an important choice. If you want to be healthy in your later years you need to start adopting right healthy choices during early life. In fact, a lot can be determined while the fetus is still in the womb. So as mom your responsibility starts when you conceive a new life in you. You need to make the right choices then only so that your child doesn’t grow into an unhealthy adult.

Genetics, a mother’s weight, and family history can all increase the likelihood of childhood and adult obesity. Certain childhood factors may affect your risk of obesity later on. These include childbirth method, breastfeeding, and childhood dietary and exercise habits.

Obesity and Childhood Habits

Nowadays Childhood is driven by hunger pangs, junk food addiction, lack of proper nutrition, lack of outdoor playtime, too much addiction to AC and Gadgets which is leading to child obesity.

India has the second highest number of obese children in the world, with 14.4 million reported cases, according to a new study published in The New England Journal of Medicine. … Of these, nearly 108 million children and more than 600 million adults had body mass index (BMI) above 30, which is the threshold for obesity.

Teaching children the importance of proper nutrition is important. Give them the right options to pick when they are hungry. Go back to basics. Discard packaged food options and give them homemade food options. Send them in open air to play than letting them with gadgets to kill their time. Involve your child in cooking with you in kitchen. This helps them to develop a positive connection to all different types of foods including fruits and vegetables. Child will form a positive experience with fresh foods and guiding them on the nutrition of food will lay a strong foundation for healthy food choices in life. 

Hormones & Obesity

Hunger is controlled by powerful hormones. These hormones often function improperly in people with obesity, which causes a strong physiological drive to eat more, resulting in weight gain.

Leptin resistance is common in people with obesity. Your brain doesn’t sense the leptin that is produced and thinks that you’re starving. This causes a powerful physiological drive to eat more.

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Hormonal changes of menopause, women diagnosed with polycystic ovarian syndrome (PCOS) may also experience weight gain. Hormonal changes in your middle years can also cause your metabolism to slow down, leading to weight gain, increased cortisol (stress hormone) production.

Obesity & Gut Health

People with obesity have different gut bacteria than people with a normal weight. This may cause people with obesity to store more fat. You need to improve your gut health by eating a wide range of plant-based foods, including more fibre in your diet. Avoid highly processed food, include natural probiotics like curd, kefir, Sauerkraut, pickles, Kimchi, Kombucha, fermented foods like idli, sooji chilla, overnight fermented rice, indian homemade paneer etc..

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Environment & Obesity

Several environmental factors can make you more susceptible to obesity, including living in a closed environment with Acs on and exposure to artificial light. Open your houses and workplaces to natural air and light. Breathe some fresh air inside to help your body work properly. Go for nature walks, play outside, do outdoor activities like yoga, zumba, badminton, cycling etc..

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Medical Reasons and Weight Gain

• Underactive thyroid. 
• Diabetes treatment.
• Ageing.
• Steroid treatment.
• Cushing’s syndrome.
• Stress and low mood. 
• Tiredness.
• Fluid retention.
• PCoD.

Nutritional Deficiencies that can cause Weight Gain

1. Vitamin D deficiency can contribute to unintentional weight gain. 
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2. B vitamins. A variety of B vitamins are important for metabolism. B12 helps the body convert fats and proteins into energy and aids in the breakdown of carbohydrates. B-12 deficiency can lead to several ailments, most notably megaloblastic anemia, which is caused by a low red blood cell count. The most common symptom of megaloblastic anemia is fatigue.
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3. Calcium. calcium may prevent regaining weight after successfully losing it.
   Learn about the 15 Calcium rich food
4. Iron. Iron is one of the most vital minerals. The health benefits of managing iron levels include eliminating fatigue. Tired body cannot do a good workout. So if you want to lose weight you need to be careful for your Iron levels.
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5. Magnesium. This vital mineral boosts your overall exercise performance. It saves you from muscle fatigue and help increase the effectiveness of workouts and lead to weight loss.
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Though becoming overweight or obese may not be a choice and shedding excess weight may be difficult, you can lose weight if you choose to.

1. Obesity is generally caused by eating too much and moving too little. If you consume high amounts of energy, particularly fat and sugars, but don’t burn off the energy through exercise and physical activity, much of the surplus energy will be stored by the body as fat.
2. Good nutrition (including the consumption of key micronutrients) and increased physical activity are vital for healthy growth and development. 
3. As a general goal, aim for at least 30 minutes of moderate physical activity every day. If you want to lose weight, maintain weight loss or meet specific fitness goals, you may need to exercise more. You can achieve more health benefits if you ramp up your exercise to 300 minutes or more a week.
4. Supplement your body with right nutrition. Don’t give in to fad diets. Include both macro and micro nutrients to stay healthy and to help your body work at an optimum level.
5. Exercise regularly as this  decreases a person’s risk of developing certain diseases, including obesity, type 2 diabetes, and high blood pressure.
6. Breathe fresh air. Go out in the open.
7. Indulge in fresh organic staples and don’t go by fads marketed in supermarkets.
8. Go back to basics, eat healthy, breathe fresh air, do light yoga and breathing exercises and try to make homemade fresh cooked food.