7 simple habits to fight obesity and stay healthy

Want to lose weight sustainably? Following these daily rituals will not only help you achieve your fitness goals but also prevent your from chronic diseases. Dr. Muffazal Lakdawala, Director, Department of General Surgery and Minimal Access Surgical Sciences at Sir H.N. Reliance Foundation Hospital offers tips.

Updated on: Mar 05, 2022 7:00 PM IST

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Losing weight is not about meeting some quick targets and following drastic measures like going on an extremely low-calorie diet. To shed calories sustainably, one needs to adopt lifelong habits that not only prevent you from the dangers of obesity but also sustain your mental health. Dr. Muffazal Lakdawala, Director, Department of General Surgery and Minimal Access Surgical Sciences at Sir H.N. Reliance Foundation Hospital offers tips. (iStock)

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1. Set a “5 Meal Ideal” plan: One of the major reasons of being overweight is wrong consumption pattern. Having 5-6 meals a day at regular intervals of 2-3 hours and in small portions keeps your metabolism running and you feel ‘full’ throughout the day. (Pixabay)

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2. Get a good night’s sleep: Studies have shown that there is a direct correlation between inadequate sleep and increased BMI (Body Mass Index) or obesity in people. Make sure you get a minimum of 6 hours of sleep daily to have a healthy body and mind. (Pixabay)

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3. Move more: It is a well-known fact that working out helps stay fit, but for the ones who don’t or cannot 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 and standing instead of sitting. (Pexels)

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4. Pick real over processed foods: Processed foods are packaged, ready-to-eat foods that have been treated with preservatives to endure a shelf life due to which they are rich in fats, carbohydrates and sugar which is a recipe for obesity and diseases. (Pexels)

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5. Contain your anxiety: When people are worried, they tend to eat more, and being overweight as a result of eating more produces even more stress. The only way out of this predicament is to find a way to blow off steam. (Pexels)

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6. Engage in regular aerobic activity: Incorporating regular physical activity into your schedule is important for maintaining or losing weight, among other benefits. It is recommended to have 150 minutes of moderate aerobic activity or 75 minutes of vigorous aerobic activity per week. (Pexels)

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7. Incorporate a weight training regimen: Weight training is just as important to weight maintenance as aerobic activity. In addition to weekly aerobic activity, the WHO recommends weight training that involves all your major muscles at least two times per week. (Pexels)