Today’s busy lifestyle has resulted in unhealthy eating habits and lack of exercise, leading to lifestyle-related health complications like cholesterol, cardiovascular diseases, and obesity. A recent survey shows that more than 42% of adults in the country currently deal with obesity, making it a concerning statistic. A few simple yet significant measures like regular exercise, stress management, portion control, and better food and lifestyle choices can help with the condition. 

BMI classification
The terms “overweight” and “obese” are often used interchangeably, but there is a significant difference between the two. The Centers for Disease Control and Prevention (CDC) classifies these conditions based on a person’s BMI or body mass index, i.e., one’s weight in kilograms divided by the square of one’s height in meters. Typically, BMI values between 18.5 and 25 are considered “normal,” while people with BMIs of 25 to 30 are considered overweight. Finally, those with obesity have BMI scores of 30 or higher. Additionally, CDC has subdivided the condition into three categories:

• Class 1: BMI of 30 to <35
• Class 2: BMI of 35 to <40
• Class 3: BMI scores of 40 or higher

Causes
Genetic predisposition: Several studies demonstrate the association between obesity and genetics. Typically, mutations to the gene MC4R, encoding the melanocortin-4 receptor, are believed to be responsible for the development of the condition. The genetic influence here can vary; genes may account for as much as 80% of one’s susceptibility to the condition or can be as low as 25% for some people.

Unhealthy eating habits: Consistent poor food choices contribute to the onset of the condition. Typically, a meal plan high in calories, trans fats and saturated fats, sugar, oil, and artificial preservatives can lead to this health condition. According to reports by McKinsey, one of the “Big Three” management consulting firms, the country’s restaurant industry is growing at the rate of 3–4% per year, and food delivery sales are increasing by 7–8% annually. With such a remarkable increase in meal takeaways, fast-food joints, and ready-to-eat foods, many people are at a higher risk of developing lifestyle diseases.

Lack of physical activity: Lack of exercise and movement causes the body to store additional energy derived from food as fat, which significantly contributes to the calorie count and promotes lifestyle-related issues. Consequently, unhealthy food and inadequate exercise are prominent causes of the condition. With desk jobs comes the risk of acute lack of physical activity that could result in lifestyle-related illnesses.

Stress: People with abdominal obesity have high cortisol levels, and stress further elevates cortisol levels and perpetuates the condition. Chronic stress can also make one indulge in binge eating, increasing calories and fuelling lifestyle-related conditions.

Lack of sleep: Sleep deprivation can lead to an increase in cortisol levels, as well as a deficiency in growth hormones, both of which can contribute to the condition. Research has shown that older adults with less than 5 hours of sleep were more susceptible to obesity than those with 7 to 8 hours of undisturbed sleep.

Natural treatment options
Adequate exercise: Adequate exercise implies avoiding inactivity as well as over-exercising. Following a regular exercise routine and setting aside at least 5 minutes an hour to walk about and stretch can significantly help shed those extra pounds. A balanced exercise regimen should involve cardio, weight training, and stretching (yoga or pilates) in equal proportions.

Healthy meal plan: Making better food choices is half the battle when trying to burn calories and treat the condition. A meal plan should be rich in whole grains; lean protein sources like skinless chicken and turkey (substituting red and processed meats); low-cal fruits like grapes, apples, berries, and whole oranges; vegetables like leafy greens, carrots, broccoli, and mushrooms. Such meals can replenish the body with essential nutrients while burning fat. One must also be mindful of food intolerances, such as gluten and lactose intolerance, and avoid such foods if necessary.

Portion control: Another integral aspect of cutting calories is maintaining portion control, regardless of the type of food. Any food in excess can considerably increase one’s risk of lifestyle diseases like cholesterol and heart disease. Some simple strategies like using smaller plates and measuring cups and avoiding leftover food can help achieve adequate portion control.

Meditation and stress control: Relaxation techniques, like meditation and yoga, can help control stress and reduce cortisol levels. So, one should dedicate some time every day to such simple stress control techniques.

Easy exercises
Cardio: Cardio activities like brisk walking, jogging, running, jumping jacks, and skipping can significantly help control obesity and help one maintain a healthier lifestyle. Cardio activities increase one’s heart rate and help burn more calories.

Weight training: Research shows that a person weighing 155 pounds loses approximately 108 calories per 30 minutes of weight training. The workout routine here involves strength-based exercises that help increase metabolic rate and subsequently burn calories.

Cycling: Cycling is a simple yet highly effective method of shedding extra pounds. It is estimated that even leisurely cycling can burn 520 calories per hour. Today, one can easily find gym bikes with calorie-tracking options. Alternatively, if one opts for cycling as an outdoor activity, the exercise can significantly boost one’s mood and promote mental well-being.

High-intensity interval training: High-intensity interval training (or HIIT) involves short exercise sessions (typically 10–30 minutes) with recovery periods. HIIT is an effective way of burning calories while avoiding exertion.

Dance cardio: Activities like Zumba and aerobics have gained momentum among people of all ages, particularly because they perfectly integrate effectiveness with fun. Dance can also help with heart health, muscle strengthening, and enhanced mobility.

So, monitoring food intake, avoiding processed foods, and staying physically active can help people fight obesity. Consulting healthcare professionals, nutritionists, and exercise trainers is the best way to come up with a manageable food and exercise regimen to manage the condition in a healthy way.