The rising problem of obesity and how can we solve it?


Obesity has caused many health problems in the last few decades. It means when a person is suffering from abnormal or excessive fat accumulation that affects your body metabolism at an alarming rate. It increases the cause of diseases like heart attack, diabetes, high blood pressure, and certain types of cancers. Let’s take a closer look at it.

What causes obesity in the first place 

The most common effect of obesity is an energy imbalance within calories expended and calories consumed. As simple as that people are ignorant enough to let go of this simple fact, I suffered from obesity and overweight. Still, I overcame self-judgment and changed my way of life—the elements which trigger obesity. An increased intake of calorie-dense food (junk food) that are high in fat and sugar, and a decrease in physical activity due to a passive form of work, reluctant to walk the short distance instead use a vehicle, are the few elements that trigger obesity. 

Health complexion faced due to obesity. 

Few diseases that are connected with obesity 

  • Heart disease and stroke
  • High blood pressure 
  • Diabetes 
  • Some cancers 
  • Gallstones and gallbladder disease
  • Breathing issues, such as sleep apnea (a condition in which a person stops breathing for a brief time while sleeping) and asthma.

These conditions are just average problems faced by people suffering from obesity. These diseases appear if you have a family history of one of those conditions. There are different types of obesity based on the body fat percentage, determined by BMI (Body Mass Index). It’s a coefficient of your body’s weight and height, which gives your body fat percentage, which allows you to determine whether you are over or underweight.  

Now let’s discuss in detail the diseases mentioned. 

Heart disease and stroke 

The extra weight makes you more likely to have high blood pressure and very high cholesterol. All of these factors increase the likelihood of developing heart disease or experiencing a stroke. The good news is that even a tiny amount of weight loss will lower your risk of heart disease or stroke. It also shows that losing even more weight reduces the risk of stroke even more.

Diabetes Type 2

Type 2 diabetes affects the majority of people who are overweight or obese. By losing weight, maintaining a well-balanced diet, having enough sleep, and exercising more, you will reduce the risk of developing type 2 diabetes. Losing weight and becoming more physically active could help you monitor your blood sugar levels if you have type 2 diabetes. Being much more active also will reduce the reliance on your diabetes medication.


Obesity is also linked with cancers of the colon, breast (after menopause), endometrium (uterine lining), kidney, and oesophagus. And other types of cancers of the gallbladder, ovaries, and pancreas across several studies.

Gallbladder Complications

Overweight people are much more likely to experience gallbladder disease and gallstones.

Ironically, weight loss, exceptionally rapid weight loss or a large amount of weight loss may increase your risk of gallstones. Gallstones are much less likely to develop if you lose some weight at a rate of about one pound per week.

Few facts about obesity to be noted 

India is in the midst of a full-fledged obesity epidemic, which is only anticipated to escalate shortly. Obesity affects more than 135 million Indians, according to a survey conducted earlier this year. Obesity prevalence increased among men and women in both urban and rural areas between 1998 and 2016,” according to the report. Although those with a higher socioeconomic status had a higher prevalence of overweight and obesity, those with a lower socioeconomic status had a lower prevalence (SEP); obesity is getting worse in India, especially among its youth. By 2030, India, along with China, will be a significant driver of the global obesity epidemic, with 250 million obese children. By that year, India will have more than 27 million obese children. When compared to the current obesity rate of 11 million children, this is a significant reduction. As a result, India will overtake the US as the country with the second-highest number of obese children by 2030. The explanations for this development are numerous. According to research, economic growth has been related to fewer cases of stunting and wasting, both of which are linked to malnutrition and higher obesity rates. Other factors include the increased availability of processed produce and fast food, which contribute to increased consumption of so-called “westernised” diets, the transition from manual labour to white-collar jobs, and lower physical activity levels. 

Measures are taken to overcome obesity. 

In recent months, India has initiated a slew of campaigns to combat the trend. The Eat Right India movement advocates the value of a healthy, adequate, and well-balanced diet for good health. The Food Safety and Standards Authority of India (FSSAI) is working to eliminate trans fats from India’s food supply by 2022, a year ahead of WHO targets. Prime Minister Narendra Modi has also launched the Fit India campaign, which encourages Indians to exercise more. The 11th of October is World Obesity Day, an opportunity for India to promote awareness about its epidemic of obesity, the risks obesity presents to one’s health, well-being, and lifestyle, and how to better avoid it. India must notice existing trends and statistics and work to reduce the country’s overweight and obesity burden, which is critical to public health and the country’s overall health. Now to take precautions at your hand, let’s talk about a few exercises or regimes which will help reduce your fat and risks of obesity. 

Workout regime and diet to avoid obesity 

Even though all those campaigns and awareness programs are for broad promotion, but what a person can and should do to take control. At an individual level, you can:

Control your cravings and reduce intake of fats and sugar. These include avoiding anything deep-fried or fried like fried potatoes, chicken, veggies, pakoras. And try to avoid sugars and sweets and avoid refined oil and switch to coconut or olive oil. They are suitable for your heart. Better to have boiled food or grilled. 

Increase fruit and vegetable intake and legumes, whole grains, and nuts. They are high in ingredients and deficient in calories, keeping you energised. Try to have more citrus fruits. It contains acetic acid and vitamin C suitable for burning fat. And vegetables are an excellent substitute for meat-based foods.

Engaging in regular exercises, I was suffering from obesity. I was 90 kg, and now I am at 65 crazy, right. I was hesitant to begin, but with perseverance and determination, I achieved my goal. Here are the few workouts I did to reduce my body fat percentage 

Burpees I started with 30 burpees, did it for one month when I became accustomed to it I increased it to 50 burpees a day for two months, I assure you after following for three months my weight came down to 75kg that’s 15 kilos you get the figure. 

Wall sits 30 sec of wall sits two sets a day. You will feel the burn around your abdomen and lower body. 

Jumping jacks 30 sec 2 sets; this is just a warm-up exercise, but it all helps cause it gets your heart going. 

Plank 40 secs 1 set. Feel the burn around your stomach area. 

Pushups This exercise gets your chest, shoulders, back, and abbs, ten reps three sets if you can’t do ten then will also do, but increase the number of sets make it five sets, and increase when it feels easy. 

Squats there are three types sumo, shoulder-length, and v-shaped, all of which 15 reps will do for beginners. 

It is highly recommended to practice any exercise and diet for weight loss associated with proper assistance by a doctor or nutritionist. 


It is better to avoid a bad diet to avoid overweight. And if you are already a victim, A guided and personalised diet and exercises can reduce the overweight problem. A firm determination and willingness to stick to the diet can help anyone to overcome the overweight problem. Obesity in India is a concerning issue. It can only be resolved by working together and working on yourself as well. It’s all about dedicating your mind to it. The results will keep coming. 

By Rapheal AD, 19 years, West Bengal.

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