5 simple steps to stay healthy and fight obesity

In the modern world where convenience is the new currency-- where Netflix replaces going out, video games replace sports and everything from groceries to medicines is available at our doorstep—fitness and health takes a toll leading to obesity and its related disorders. Being overweight or obese can cause a whole cascade of health conditions like Diabetes, high blood pressure, heart disease and stroke, metabolic syndrome,gall bladder disease, some types of cancers, breathing problems, psychological issues and even a shorter life span. On this Anti-Obesity month, VLCC brings you 5 simple steps to incorporate into your routine, to fight the battle of Obesity:

1. Follow the Circadian rhythm: Listen to your body
Don’t blindly follow FAD Diets
Circadian clock affects hormone release, eating habits and digestion, body temperature, and other important bodily functions.
Each individual has a different pattern – for some 3 main meals during the day works whereas for some , the “5 or 7 Meal plan” during the day is a must.
Whatever the pattern, make healthy and nutritious choices. Very long intervals of gaps between meals makes you lethargic due to slackened metabolism besides causing gastric issues. So any extreme of very long or very short gaps between meals should be consciously avoided. Your DNA is the guiding force towards the satiety factor. If you get food cravings every few hours, don’t stop yourself! Go ahead and eat but make the right food choices that are nutrient dense but not calorie dense.

2. Get a good night’s sleepStudies have shown that there is a direct correlation between inadequate sleep and Obesity in people. Not only does obesity contribute to sleep problems such as sleep apnea, but sleep problems can also contribute to obesity
Inadequate sleep impacts secretion of the signal hormones which increases appetite, and that which indicates when the body is satiated. thus leading to binge eating and excessive eating. While sleep requirements vary slightly from person to person, most healthy adults need between 7 to 9 hours of sleep per night to function at their best.
3. Move more – Thumbs up to Stand Up
Although obesity is determined by a number of factors influenced by “Nature and Nurture” ,the most controllable factor is Physical Activity and that too with a little bit of effort from our side. It is a well-known fact that working out helps stay fit, but for the ones who don’t or can’t hit the gyms, just being active can go a long way.
This includes taking the stairs instead of escalators, walking to nearby places instead of vehicles (also reducing pollution) and standing instead of sitting.

4. Pick real over processed or packaged foods
Processed foods, in most general terms, are foods that are altered from their natural state by industrial processing. These are packaged, ready-to-eat “Convenience foods” that have been treated with preservatives to endure a shelf life due to which they are rich in fats, carbohydrates, sugar, sodium and preservatives —a recipe for Obesity and an invitation for Obesity related disorders & diseases. Reducing your intake of processed food and switching to fresh and natural foods like fruits, vegetables, whole grains, seeds and nuts is the most effective way to fight obesity and be healthy.
Moderate alcohol consumption, adequate water intake, saying “No to tobacco” also play a pivotal role in staying healthy and being happy.
5. Tame your stress
The most insidious link between stress and obesity is that it is a vicious cycle. More often than not, people eat more when they’re stressed and being overweight due to eating more, causes more stress. The only way out of this predicament is to find a vent to blow off steam. Meditation, yoga, relaxation techniques, limiting caffeine, being positive, switching to a challenge mindset, indulging in hobbies, socializing, being with family and friends and counseling are also some tested ways to to nip that press of stress.


Inputs by Vandana Luthra, Founder and Co-Chairperson of a wellness group