With sedentary lifestyles and unhealthy food habits, obesity is becoming an increasingly large problem in urban areas. In India, several studies have shown that obesity is an immense problem; the prevalence of obesity amongst adolescents has grown from 16% to 29% over the last five years and India has been named third most obese country in the world.
It’s for this reason that several organisations have begum initiatives to raise awareness about obesity. Today, for instance is anti-obesity day which traces its roots back to 2001 when VLCC, a wellness brand began an anti-obesity initiative. Today, anti-obesity day receives coverage across Indian media.
Since one of the main causes of obesity is an improper diet – along with a lack of physical activity and genetic factors – we thought we’d share some information about how to prevent the onset of obesity through a diet as well as how to prevent putting on more weight if you are obese.
Skip The Sugar
One of the most commonly agreed upon weight-loss diet strategies is to cut out sugary drinks, sweets and other foods with processed sugars. According to the World Health Organisation, “The calories provided by sugar-sweetened beverages have little nutritional value and may not provide the same feeling of fullness that solid food provides. As a result, total energy intake may increase which can lead to unhealthy weight gain.”
Sugary drinks include soft drinks and artificial fruit juices as well as fruit juice concentrates. Additionally, steer clear of sweets and sugar laden desserts like cakes and sweet pies.
A Low Carb Diet
While low fat diets may typically be considered a better way to say goodbye to extra fat, much research suggests the benefits of a low card diet instead. This is based on the logic that when digested, carbohydrates produce glucose which are used as energy. If one cuts down on the amount of carbohydrates they eat, the body will start getting the glucose its needs from stored fat.
A low carb diet plan includes cutting out wheat products, highly processed foods, low fat products, some tubers and starch based foods like bread, pasta, rice, potatoes, French fries, potato chips and muesli. Instead, fill up on meats, eggs, vegetables, full fat dairy, nuts and berries.
Increase Your Protein Intake
To replace the carbohydrates you’re cutting out, fill up on meats and dairy instead. However, try to avoid red meat and processed meats in favour of poultry, as high levels of red meat has been found to be detrimental to heart health.
Additionally, poultry and lean meats have been found to be better when it comes to weight control as compared to red meats.
Have Smaller, More Frequent Meals
You’ve probably heard this before; eat five meals a day instead of three. However, have smaller portions for each meal. The logic is that the smaller the meal, the fast your metabolism will be. With a faster metabolism, your food will be converted into energy rather than being stored as fat.
By making these simple changes to your diet and exercise (even if it’s just walking for twenty minutes each day), you can cut down on the risk of obesity or begin to battle it if you’re already obese.