Menu Close

Obesity

What is Obesity?

Obesity is a chronic condition in which excess body fat accumulates to a level that can harm health.

It develops as a result of more consumption of calories than the body uses or burns over time.

How is it identified?

bmi(1)

BMI

  • Globally ≥ 30 kg/m2
  • India ≥ 25 kg/m2
fat

Waist Circumference

  • 90 cm (men)
  • 80 cm (women)
height

Waist to Height Ratio

  • ≥ 0.5

Risk Factors

Type 2 Diabetes

PCOS (for females)

Unhealthy diet

Physical Inactivity

Family History of Diabetes

Age

What is the Role of Lifestyle Modification in Obesity Management?

Lifestyle changes are the foundation of obesity treatment and are recommended for all individuals who are overweight or obese. They help achieve gradual, sustainable weight loss and improve overall health.

Healthy Eating Habits

Eat More Natural Foods

Include fruits, vegetables, whole grains, and pulses daily.
Choose fresh, home-cooked meals over packaged foods.

Choose Healthy Proteins

Prefer dal, beans, eggs, fish, and lean meat.
Helps keep you full for longer and supports muscle health.

Reduce Fat & Fried Foods

Cut down on deep-fried snacks and fast food.
Use less oil while cooking.

Control Portion Size

Use smaller plates to avoid overeating.
Stop eating when comfortably full, not stuffed.

Limit Sugar & Processed Foods

Reduce sweets, sugary drinks, bakery items, and junk food.
Hidden sugars increase weight quickly.

Stay Hydrated

Drink plenty of water throughout the day.
Avoid sugary beverages and soft drinks.

Eat at Regular Times

Avoid skipping meals, especially breakfast.
Fixed meal timing helps control hunger and overeating.

Physical Activity

Daily physical activity helps manage obesity and improve overall health. Aim for 150–300 minutes of moderate exercise per week (30–45 minutes most days) to burn calories, boost metabolism, reduce body fat, and support long-term weight control.

extended

Aerobic Exercise

(Cardio Activities)

  • Burns calories and reduces body fat
  • Improves heart health and stamina
  • Helps control blood sugar and cholesterol
  • Supports long-term weight loss
arm-muscle

Anaerobic Exercise

(Strength & Muscle-Building)

  • Builds muscle that burns more calories at rest
  • Helps maintain weight loss
  • Improves strength and mobility
  • Supports better body composition
yoga

Yoga

(Mind – Body Activity)
  • Helps reduce body weight and waist circumference
  • Lowers stress-related eating
  • Improves flexibility and overall well-being