Weight Loss Tips: If you are over 30, you have likely experienced weight gain. This problem often occurs even without any changes in eating habits. People are surprised by how quickly they gain weight. The NFHS-5 (2019-21) states that approximately one in four Indian men and women suffer from weight gain. The main reason for weight gain is the natural changes that occur in the body. With age, muscle mass gradually decreases. With less muscle mass, the body burns fewer calories when it is not active. Over time, there are also changes in the hormones responsible for appetite and fat accumulation, which lead to weight gain.

Dr. Ashish Gautam explained that sitting for long periods, lack of movement, and spending hours glued to screens all contribute to a significant decrease in physical activity, which causes weight gain. Learn from Dr. Ashish Gautam what you should do to control your weight.

What the Study Says
According to a WHO report, 50 percent of Indians do not meet their physical activity targets. According to the "State of Food Security and Nutrition in the World" report (2024), approximately 40 percent of people also lack essential nutrients, and their eating habits have changed. Today, a healthy diet is unaffordable for 55 percent of Indians.

A nationwide study by the Indian Council of Medical Research was published in The Lancet Diabetes & Endocrinology (2023). According to this research, one in three people over the age of 20 in India suffers from abdominal obesity, one in four from general obesity, and one in five from high cholesterol.

According to data from GBD Obesity Collaborators, N Engl J Med 2017, India has the second-largest population of obese children in the world. Today, children consume too many calories and spend long periods indoors. These childhood habits can lead to diabetes, high blood pressure, and feelings of low self-esteem at a young age.

How to Control Weight
Your diet should consist mostly of fruits and vegetables, whole grains, lentils, legumes, eggs, milk, yogurt, lean meats, and nuts. These help maintain stable energy levels and reduce cravings. Processed foods and sugary drinks provide quick calories but don't help control hunger.

Exercise
Doing strength training two to three days a week can prevent muscle weakness. Using your own body weight, resistance bands, or weights during exercise can help maintain metabolism and good posture. Squats, lunges, planks, and basic dumbbell movements are a good place to start.

Increase Daily Movement
Aim for 30 to 45 minutes of walking every day. If you have to sit for long periods, take short walks or do some exercises in between. Regular movement directly impacts blood sugar and hunger control.

Get Enough Sleep
If you don't get enough sleep, you may experience increased cravings for high-calorie foods. Getting seven to eight hours of sleep every night helps regulate hormones that are linked to appetite.

Manage Stress
Stress causes hormonal changes that can lead to increased belly fat. Yoga, breathing exercises/pranayama, or taking walks outdoors can help mitigate these effects.

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