Staying fit has become a challenge nowadays with our sedentary lifestyle, hectic work schedules and inability to slip in a workout regimen in between. Obesity is also a rising cause of concern among us today. Many people come up with shortcut tips and tricks to reduce weight like eating some supplement or advising to walk 1000 steps a day, but there is no shortcut to your fitness goals. It requires hard work as well as dedication. News18 talked to Dr Srihari Anikhindi, Consultant, Institute of Gastroenterology and Pancreatic Biliary Sciences at Sir Ganga Ram Hospital on how to reduce obesity.
It is unfeasible, according to Dr Srihari Anikhindi, to reduce fat just by excessive perspiration or physical activity. It is a misconception that obesity may be decreased by exercise or walking a certain number of steps. A lot of factors need to be addressed at once to lose weight. First and foremost, Dr Anikhindi advised us to consider the cause of the rise in obesity.
Weight gain is mostly caused by three factors: unhealthy eating habits, inactivity, sleep deprivation and elevated stress levels. These three factors need to be taken into consideration when trying to lower obesity rates. Both qualitative and quantitative adjustments are required for this. When it comes to quantitative change, one has to reduce the calorie intake while qualitative changes mean a change in the quality of lifestyle.
1. Unhealthy Food: First of all, you should know what things have caused your weight to increase. Deep fried foods, pizza, burgers, fast food, packaged foods, excess sugar, excess salt, all these things increase weight. So, first of all, remove these things from your diet.
2. Cut down on food – Dr Srihari Anikhindi says that now you should cut down on your food. This does not mean staying hungry, but rather reducing the amount you were eating earlier. For example, if earlier you used to eat 5 rotis, now limit it to 4 and then to three. 5 to 1 should not come at once. Cut down on food gradually.
3. Increase protein intake- Reduce the intake of carbohydrate foods like rice, flour, sugar, sweets, potatoes etc. Instead of these, increase protein intake. Protein consumption is very low in India. Even if you take too much protein, your weight will not increase dangerously. For protein, consume enough fish, mutton, egg, lentils, walnuts, milk, soya, buttermilk etc.
4. Healthy diet-Eat as much food as possible from things directly obtained from nature. like wheat in the field and flour made from it. Milk and curd are also good for losing weight. Consuming things made from coarse grains like jowar, millet, maize, gram etc, are also beneficial.
5. Brisk Exercise- Exercise does not just mean sweating. Brisk exercise is required to lose weight. Do 45 to 1 hour of brisk exercise daily. Brisk exercise means that if you walk, your speed should be at least 6 kilometres per hour. If you run at a higher speed than this then it is even better. Along with this, cycling and swimming are also part of brisk exercise.
6. Adequate sleep and stress-free life – 7 to 8 hours of sleep every day is necessary to lose weight. Adequate and restful sleep is important to lose weight. Along with this, you will have to do stress management. Stress can be reduced by yoga and meditation.
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