Reducing oil intake, increasing physical activity, and eating a balanced meal are crucial in combating the rising menace of obesity in the country, experts said on Tuesday.
This comes after Prime Minister Narendra Modi, in his Mann Ki Baat programme on Sunday, nominated 10 personalities to lead the campaign against obesity as part of his Fit India initiative.
Dr. Naval Vikram, Professor of Medicine at AIIMS, New Delhi, said that it is high time obesity is taken seriously, as its prevalence is increasing rapidly across age groups and socio-economic strata in the country.
“Obesity is no longer just a cosmetic problem. It is now a chronic, persistent disease that leads to several other non-communicable diseases such as diabetes, hypertension, heart disease, and even various cancers. It is a lifestyle disease, but it is 100 percent preventable,” he said.
He also lauded PM Modi for highlighting the problem of obesity and the importance of preventive measures.
While lifestyle plays a crucial role in preventing and managing obesity, diet is equally critical. Individuals must avoid foods high in fat, sugar, and salt—ingredients commonly found in processed foods, Vikram advised.
“Eat a well-balanced diet, preferably home-cooked meals,” he said.
Meanwhile, the Prime Minister also urged people to cut their oil consumption by 10 percent.
“It is an important step in preventing as well as managing obesity,” Vikram said.
Dr. Anoop Misra, Chairman and Director of Diabetes and Endocrinology at Fortis C-DOC Hospital, New Delhi, said that oils contain twice the calories of carbohydrates and proteins.
“With rising obesity rates, it is important to limit oil intake to 15-20 ml per day,” he added.
“Oils rich in monounsaturated fatty acids (MUFA) and polyunsaturated fatty acids (PUFA) help lower bad cholesterol and support heart health. Mustard oil remains the best choice considering both cost and health benefits,” he said, while cautioning against excessive consumption of saturated fats, which increase the risk of liver disease, heart attacks, and strokes.
Experts said that reducing oil intake helps create a calorie deficit, a key factor in losing or maintaining body weight.
Other measures to combat obesity include opting for home-cooked meals with regionally and seasonally available ingredients, avoiding junk food, ultra-processed foods, sugary beverages, high-fat, and fried foods.
“Reducing portion sizes, eating mindfully, cutting down screen time, and increasing physical activity are also essential,” experts added.
“A well-balanced, diverse diet and at least 30 minutes of regular physical activity should be followed by all individuals to combat obesity,” said Dr. Parmeet Kaur, Chief Dietician at the Department of Dietetics, AIIMS, New Delhi.
“Stay active in your daily life. Try to incorporate movement into your routine, even if you have a desk job. Take a short break every hour or so, walk around for 10 to 15 minutes, and dedicate at least 30 to 45 minutes—or ideally an hour—for exercise,” Vikram advised.
(Inputs from IANS)
