Obesity is rising at an alarming rate, impacting people across all age groups and increasing the risk of non-communicable diseases such as heart attack, type 2 diabetes, cancer, and hypertension. Obesity can be prevented and managed through lifestyle changes, including a balanced diet and physical activity.
In this article, we will explore 7 powerful ways to manage and prevent obesity naturally, focusing on simple, evidence-based strategies that improve health, boost energy, and promote long-term weight control.
According to the World Health Organisation, an optimal BMI for an individual is 18.9 to 24.9.
Table of Contents
What is Obesity?
Obesity is defined as excessive or abnormal fat deposits (increasing size and number of fat cells) in the body. A body mass index (BMI) over 30 is considered obesity, and a BMI over 25 is considered overweight. BMI is calculated by dividing a person’s weight in kg by their height in meters.
Key facts
- Globally, the prevalence of obesity between 1992 and 2022 among persons aged 5 to 19 years with obesity increased from 2% to 8%.
- During the same period, persons aged 18 or older with obesity increased from 7% to 16%.
- In India, as per the National Family Health Survey (NFHS)-5 from 2019 to 2021, overall 24% of women and 23% of men are overweight or obese.
- In the category of ages 15-49 years, 6.4% of women and 4% of men are obese.
- The percentage of children under the age of 5 years who are overweight has increased from 2.1% in NFHS-4 (2015-16) to 3% in NFHS-5 (2019-21) at the all-India level.
Causes & risk factors
- Lack of physical activity
- Sedentary lifestyle (long-term sitting for work or school)
- Intake of high-calorie, low-nutrient food
- Consumption of soft drinks and junk food
- Family history and hormonal imbalance
- Stress and poor sleep
Complications
If left unmanaged, it can lead to:
- Heart diseases
- Type 2 diabetes
- Hypertension
- Certain cancers (breast, colon, liver)
- Stroke
- Sleep apnea
- joint problems
Proven Tips to Manage and Prevent Obesity Naturally
1. Follow a Balanced, Portion-Controlled Diet
Food choices play a significant role in managing obesity. Instead of strict crash diets, focus on balanced, portion-controlled eating. Choose whole grains such as brown rice, millets, or oats instead of refined carbohydrates. Eat green vegetables and fresh fruits for fiber, vitamins, and antioxidants. Include lean protein such as fish, chicken, or lentils. Avoid sugary drinks, fried, and processed foods. Practice mindful eating – chewing slowly, avoiding screens while eating, and listening to hunger signals.
2. Make Physical Activity a Daily Habit
Physical exercise is essential for burning calories, boosting metabolism, and maintaining a healthy weight. Avoid prolonged sitting, get up every 30 minutes, and walk for 3 minutes. Everyday movements like body stretching during break time, taking stairs instead of elevators, and walking for short distances. Consistency is more important than intensity. Even small body movements in everyday life can significantly reduce your risk.
3. Improve Sleep Quality and Stress Management
Poor sleep and high stress contribute to obesity by altering hormone levels. Aim for 7-8 hours of quality sleep each night. Chronic stress raises cortisol levels in the body, which promotes fat storage, especially in the belly area. Stress-reducing techniques like yoga, meditation, and breathing exercises are powerful tools in managing body weight.
4. Stay Hydrated
Dehydration is often mistaken for hunger, leading to overeating. Drinking 2 to 3 liters of water daily can help in weight control by reducing cravings and boosting metabolism. Replace sugary drinks like packaged juices, soda, and energy drinks with plain water, coconut water, and herbal teas.
5. Monitor Progress and Set Realistic Goals
Tracking your progress is an effective way to stay motivated. Keep a food journal or use mobile applications to monitor your calorie intake. Track your weight, waist circumference, and activity levels for every week. Set realistic goals, like losing 0.5 to 1 kg per week is safe and sustainable.
Conclusion
Obesity is a preventable and manageable condition when addressed with consistent, healthy lifestyle changes. By understanding its causes, eating a balanced, portion-controlled diet, improving sleep quality, and reducing stress. You can take control of your body weight and overall well-being. Remember, small daily habits lead to big long-term changes. Start with one step today – your body and mind will thank you tomorrow.