Lifestyle Modification for Obesity

Written by Dr. Indhupriyadharshini and medically reviewed by iCliniq medical review team.

Image: Lifestyle Modification for Obesity

Obesity has become the initial cause of all major health issues like cardiovascular, hypertension, diabetes, etc., which leads to other dangerous health issues. This obesity has now become a major epidemic in humans. So, how do we deal with this?

We have three steps to change our life completely into a healthy state. It Includes:

  1. Diet.
  2. Exercise.
  3. Behavior therapy.

1. Diet

As the saying goes, too much of anything is good for nothing. It applies to sugar too. Excess sugar leads to weight gain, excess calories, and fat again leads to obesity. Children who are encouraged to overeat in infancy and childhood are more likely to become obese adults.

Some healthy food habits you can incorporate:

  • Fruits, green leafy vegetables, spinach, and protein-rich breakfast help a lot.
  • Drink plenty of water and take water half an hour before meals.
  • Limit yourself to small portions by using a small plate.
  • Fibrous foods like beans, peas, broccoli, brussels sprouts can be taken.

Things to cut down on:

  • Alcohol.
  • High-calorie food.
  • Dairy products.
  • Sugar.
  • Junk food.

2. Exercise

Today's lifestyle includes very little physical activities, and this is mainly true in urban areas compared to rural, which leads to weight gain. Regular walking for at least an hour a day will reduce the risk of weight gain.

Television and video games are major culprits contributing to this sedentary lifestyle among adolescents and children as they occupy a significant chunk of their leisure time and after this, people are drained out both physically and mentally.

3. Behavior Therapy

Cognitive behavioral therapy (CBT) is not the main strand in the weight loss regimen but it is used as an adjunct in the management of obesity by:

  • Improving the person's sense of self-worth.
  • Stress management (main factor for obesity).
  • Helping in maintaining a long-term weight management plan.
  • Motivating to exercise regularly.
  • Helping to control impulsive eating.

A new term 'stress weight' has been introduced, which means the deposition of excess fat over hips, buttocks or thighs becomes a risk factor for cardiovascular diseases, diabetes, hypertension, and cancer.

People with excessive central weight are more prone to psychological stress, cardiovascular stress, and neuroendocrine stress. Behavior therapy helps in the management of these types of stress.

For more information consult an obesity specialist online -->

Last reviewed at: 05.Jan.2019



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