Balanced Diet, Active Lifestyle, and Minimal Oil Intake Essential to Combat Obesity
New Delhi: Reducing oil consumption, increasing physical activity, and maintaining a balanced diet are essential in tackling the growing obesity crisis in India, experts stated on Tuesday.
The discussion follows Prime Minister Narendra Modi’s recent Mann Ki Baat address, where he nominated 10 personalities to champion the fight against obesity as part of the Fit India movement.
Dr. Naval Vikram, Professor of Medicine at AIIMS, New Delhi, stressed the urgency of addressing obesity, which is escalating across all age groups and socio-economic backgrounds. He highlighted that obesity is no longer just a cosmetic issue but a chronic disease linked to diabetes, hypertension, heart conditions, and even cancer. Importantly, he emphasized that it is entirely preventable with lifestyle changes.
Acknowledging PM Modi’s initiative, Vikram underlined the significance of diet in obesity management. He urged individuals to avoid foods high in fat, sugar, and salt—commonly found in processed foods—and instead opt for well-balanced, home-cooked meals.
Echoing this, the Prime Minister also advocated for a 10% reduction in oil consumption, a move Vikram described as crucial in obesity prevention.
Supporting this stance, Dr. Anoop Misra, Chairman and Director of Diabetes and Endocrinology at Fortis C-DOC Hospital, noted that oils contain twice the calories of carbohydrates and proteins. He recommended limiting daily oil intake to 15-20 ml and opting for healthier oils like mustard oil, which is cost-effective and beneficial for heart health. He advised against saturated fats to lower risks of liver disease, heart attacks, and strokes.
Experts stressed that reducing oil intake creates a calorie deficit, aiding weight management. They further advised prioritizing home-cooked meals made with seasonal, regionally available ingredients while avoiding junk food, ultra-processed items, sugary drinks, and fried foods.
Additionally, they emphasized mindful eating, reducing portion sizes, limiting screen time, and engaging in at least 30 minutes of daily physical activity.
Dr. Parmeet Kaur, Chief Dietician at AIIMS, recommended incorporating movement into daily routines, especially for those in desk jobs. She encouraged individuals to take short breaks every hour for a 10-15 minute walk and dedicate at least 30 to 60 minutes daily to structured exercise.
By adopting these simple yet effective lifestyle modifications, experts believe individuals can take significant steps toward preventing and managing obesity.
Nidhi Srivastava is a dietician. She holds a post-graduate degree in Nutrition and Dietetics from MRIIRS. With a profound passion for utilizing nutrition and lifestyle modifications to manage diseases, she is dedicated to advancing the field through rigorous research and fact-checking. Her expertise lies in evidence-based practice, ensuring the highest standards of dietary health and wellness.