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The rising issue of obesity among young adults is a pressing concern. Excessive weight gain can lead to severe health complications including diabetes, heart disease and certain types of cancer. Moreover, obesity can significantly impact mental well-being, causing low self-esteem and depression. If left unchecked, this trend can have long-lasting effects on individuals, emphasising the need for urgent attention and preventive measures. Obesity, a growing concern among young adults can be prevented with simple lifestyle changes.

In a conversation with Jagran English, Dr Vivek Bindal, Director & Head– Max Institute of Minimal Access, Bariatric & Robotic Surgery, Max Super Speciality Hospital Patparganj recommended simple lifestyle changes that can help prevent obesity.

Lifestyle Changes To Prevent Obesity

Adopt a Balanced Diet

Eating a well-rounded diet is crucial for weight management. Focus on nutrient-dense foods like fruits, vegetables, lean proteins, and whole grains, while limiting processed foods, sugary snacks and beverages. Practising portion control can also prevent overeating and contribute to maintaining a healthy weight.

Engage In Regular Physical Activity

Staying active is key to burning calories and boosting metabolism. Aim for at least 150 minutes of moderate aerobic exercise or 75 minutes of vigorous activity each week along with strength training to build muscle. This can include activities like jogging, cycling, or even joining a sports team. Regular physical activity not only helps with fat loss but also improves overall health and well-being.

Prioritise Quality Sleep

Adequate sleep is essential for regulating hormones that control hunger and metabolism. Young adults should aim for 7-9 hours of sleep per night to help maintain a healthy weight. Lack of sleep can lead to increased cravings for unhealthy foods and a slower metabolism which may contribute to weight gain.

Manage Stress Effectively

Chronic stress can trigger emotional eating and unhealthy food choices. Practice stress management techniques such as meditation, yoga or deep breathing exercises. Staying connected with supportive friends and family can also help reduce stress levels.

Limit Sedentary Behaviour

Cut back on-screen time and find opportunities to move throughout the day. Prolonged sitting or inactivity can contribute to weight gain, so try to incorporate walking, cycling or other physical activities into your daily routine.

ALSO READ: World Obesity Day 2025: Doctor Debunks 5 Common Myths About Childhood Obesity

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