The Anti-Obesity Day is marked every year on 26th November and this year, we are taking this subject more seriously than ever (as should you)!
“What’s your BMI?” This is a question you might have been asked quite a few times over the years by folks who take their health and fitness seriously, or by those who fake that kind of dedication to a healthy lifestyle. Whatever the case, logically, the argument for maintaining an acceptable BMI (Body Mass Index) is very strong and science, too, proves that it is perhaps the only standard unit of gauging whether you are in shape or not.
So, what are the symptoms of obesity? How do you conclude that an individual is overweight? Well, as mentioned above, a person’s BMI is one of the primary indicators. An individual whose Body Mass Index is over 30 is considered obese. Apart from that, several experts claim that the waist circumference can also be a gauging factor.
According to Wikipedia, the WHO states that at least 2.8 million adults die every year on account of being overweight or obese.
Obesity (or being overweight) is a grave concern across the world, especially amongst senior citizens. Aging comes with its own set of challenges, one of them being losing lean body mass. “The more lean body mass we have, the higher our metabolic rate is and the more efficiently we burn calories,” says Carmen Roberts, a clinical dietician specialist. Losing this mass means the metabolism rates take a hit and indirectly causes an imbalance between the intake and output in terms of calories.
What are the key risk factors related to obesity?
Some of the primary risk factors include:
• Inactivity
• Poor nutrition
• Physical disability
• Medications (steroids, antidepressants, antipsychotics, and antiseizure drugs)
Medical experts reckon that obesity can directly or indirectly lead to a whole bunch of health-related problems. The ill-effects of obesity on the body include the following:
• Type 2 diabetes
• High cholesterol
• Hypertension
• Cardiovascular diseases
• Cancer
• Urinary incontinence
• Arthritis
• Depression
• Breathing issues
• Skin conditions
• Gallbladder disease
• Visual impairment
Apart from these problems, being overweight beyond an extent can also shorten your lifespan and affect your natural cognitive abilities (comprehension, memory, problem-solving and decision making) rapidly.
Is obesity hereditary?
Contrary to popular to public perception, studies have shown that while there might be a possible genetic connection between obesity being passed on from one generation to another, in most cases, it is not the primary cause. However, it would be incorrect to totally write off the possibility of a person’s genes causing obesity.
How seniors can fight obesity
Here are a few proven ways to combat obesity:
1.Exercise
One of the primary reasons why individuals put on extra weight is the lack of physical activity and regular exercise. You can undergo a combination of strength training (muscle strengthening), flexibility exercises and stamina-building activities in order to maintain a good physique (or get back in shape if you are leaning towards being obese). We highly recommend pursuing a physical sport of your choice as a hobby on a regular basis.
2.Balance training
We all know the importance of balance and self-awareness. Practicing yoga asanas can help make your body more flexible, improve your posture and also help you gain more control over your body parts.
3.Diet and nutrition
Poor diet and lack of basic nutrition, when clubbed together with a sedentary, inactive lifestyle, can aggravate your chances of becoming obese. Avoid eating out, stop consuming foods that are processed and high in saturated fat. A low-fat, low-carb diet is the way to go and the intake of protein should be a minimum of 1 gram for each kilogram of body weight per day. Calcium and vitamin intake is equally important, so we recommend visiting a professional nutritionist and figuring out the best diet plan for you.
4. Bariatric surgery
Only when you have tried nonsurgical methods and failed should you consider taking this route. While this is considered an effective weight loss therapy, the surgery itself is a complex procedure and requires long-term follow-ups with the doctor.
Also, make sure you check out Dr. Nikhil Dhurandhar’s fantastic book titled Fat-Loss Diet.
5 healthy Indian recipes for managing weight
Now that you know the significance of a balanced diet, here are a few desi recipes that are recommended by experts for weight control (without compromising on the taste, of course!):
1. Palak Paneer
Here’s the recipe to this all-time favorite Indian delicacy that delivers a great mix of veggies, dairy, and spices.
2. Spinach and Tofu Curry
Check out the recipe for this amazingly nutritious dish that you can have brown rice.
3. Spinach Salad
You can begin your day with a healthy spinach salad. Here’s the simple recipe.
4. Vegetable Sambar
Who doesn’t love some piping hot sambar? Check out this detailed recipe and have it with idli or brown rice.
5. Brown Rice
Making brown rice is perhaps the simplest thing to do. Here’s the easiest recipe you could ever ask for!
If your weight is going out of control (or if you know someone who is obese), get started with your workouts, try out these nutritious dishes at and set a diet routine to begin combating obesity. Browse through Seniority’s range of weight management aids and products online. Here’s wishing you a healthy, happy and fit life!
