About 25% Indians are overweight or obese, reveals ICMR. This is how to take charge of your health

The relentless pursuit of a slimmer body often leads down a path paved with fad diets and unrealistic expectations. But a refreshing change has arrived from the Indian Council of Medical Research (ICMR). Their recently released weight loss guidelines prioritise a balanced approach, focusing on long-term health over quick fixes.

However, there is an added layer of concern to the conversation. The ICMR’s data reveals a troubling statistic: roughly 25% of Indians are classified as overweight or obese. Dr Srikanth H.S., Senior Naturopath at Jindal Naturecure Institute, attributes this rise to our increasingly sedentary lifestyles, love affair with processed foods, and a general lack of physical activity. To combat this growing health threat, a two-pronged approach is necessary: embracing healthier eating habits and incorporating regular exercise into daily routines.

A shift in focus: Nutrients over numbers

The ICMR guidelines offer a welcome departure from the singular focus on calorie restriction that has dominated weight loss discussions for so long. Instead, they emphasise the importance of a balanced diet rich in fruits, vegetables, and pulses.

According to Dr Srikanth, this ensures that individuals receive the essential nutrients their bodies need to function optimally while promoting satiety and reducing cravings.

Gradual change for lasting results

The ICMR recommends a gradual weight loss approach, aiming for a safe reduction of 0.5 kilograms (around 1 pound) per week. Dr Srikanth says this slower pace allows the body to adjust to the changes and reduces the risk of muscle loss, which is often associated with rapid weight loss.

Remember, weight loss should be a journey towards a healthier lifestyle, not a quick fix. (file)

Taking charge of your health

While the ICMR guidelines provide a valuable framework, it’s important to remember that individual needs can vary. Consulting a registered dietitian or healthcare professional can help tailor these recommendations to your specific health goals and circumstances.

Dr Srikanth offers additional practical tips to complement the ICMR’s recommendations:

Maintaining Minimum Calorie Intake: Despite being overweight, individuals can still include around 1000 kcal in their diet to fulfil the RDA (Required Daily Allowance) for the body. This ensures they don’t feel weak during exercise. Focus on nutrient-dense foods to ensure they get the necessary vitamins, minerals, and roughage.

Colourful Veggies for Long-Lasting Fullness: The ICMR recommends choosing colorful vegetables during weight loss journeys. Green vegetables, Dr. Srikanth adds, provide essential proteins low in calories, helping to maintain health and keep you full longer.

Become Label-Savvy: Checking food labels can significantly aid weight management. Labels provide critical information about the nutritional content of foods, allowing individuals to make informed choices and avoid hidden sugars, unhealthy fats, and excess calories.

Healthy Cooking Techniques: Healthy cooking techniques, such as grilling, steaming, baking, and sautéing with minimal oil, play a vital role. These methods help retain the nutritional value of foods while reducing unnecessary calorie intake.

Remember, weight loss should be a journey towards a healthier lifestyle, not a quick fix.

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