Obesity is one of the most common health crises prevalent across the globe. It can be described as an ailment that involves an excessive amount of body fat. 

The condition is responsible for the onset of several diseases such as diabetes, cardiovascular ailments, high blood pressure, stroke, and some types of cancer. It also negatively influences mental health and can reduce the quality of life. 

Eating too much and not moving enough are generally the main causes of obesity. The condition can also arise due to:

  • Environmental factors
  • Genetics
  • Health conditions & certain mendication
  • Stress
  • Emotional factors
  • Poor sleep

Body Mass Index (BMI) is used to diagnose whether a person is obese or not. This table will help you learn about BMI thoroughly.

BMIWeight Status
Below 18.5Underweight 
18.5 to 24.9Normal 
25.0 to 29.9Overweight 
30.0 and higherObesity 
BMI Index

To create awareness about obesity and the importance of taking steps to maintain healthy body weight, 4th March is observed as ‘World Obesity Day’ every year.

In this article, you will learn about the top five steps to control obesity and lead healthier and longer lives.

Eat a healthy breakfast

Breakfast is the most important meal of the day. It helps break the overnight fasting and provide nutrients essential for staying active and energetic throughout the day. 

Experts recommend loading the breakfast with protein-rich foods such as sprouts, eggs, oats, and nuts.

You can also include beverages that have less or no sugar content.

Stay hydrated

On your way to losing weight and improving your BMI, staying hydrated is one of the most crucial measures. 

Along with drinking sufficient water (two to three litres every day), you should also focus on avoiding tetra pack juices and energy drinks, as they can adversely affect your health.

Note: Drinking lukewarm water right after waking up can help remove toxins and drinking water before meals can aid in digestion.

Change your diet

Diet plays a crucial role in your path to control obesity. Make sure that you get sufficient nutrients and eat timely.

Here are a few food suggestions you can include in your diet:

  • Whole grains
  • Green leafy vegetables
  • Whole fruits (not juices)
  • Nuts, seeds & beans
  • Olive oil


Exercising regularly is another essential step that can help minimize the risk of obesity.

It also helps improve blood circulation, refine mental health, boost digestion, and enhance overall well-being.

Exercising does not mean you need to spend hours working out.

Instead, try at least 30 minutes of regular workout regimen which can include activities such as an outdoor sport, brisk walking, jogging, cycling, yoga, swimming, and skipping rope. 

Get enough rest

While you maintain a healthy diet and exercise regularly, do not forget the circadian rhythm- the everyday sleep-wake cycle.

Not getting adequate hours of sleep is one of the leading causes of obesity.

To minimize the risk, aim for approximately seven to eight hours of sound sleep every night.

Try to sleep and wake up at the same time every day.

Final thoughts

Obesity is one of the most prevalent health complications in India with around 40.3% of the population affected by the condition.

The condition can give rise to several diseases, and therefore, it is necessary to take steps to minimize the risk of obesity.

The above given are the top five steps you can take to manage weight and lead a healthy life.

Moreover, you should also frequently opt for preventive health screening. It provides you with vital insights into your health, allowing you to take necessary measures to improve it.

Book The Full Body Health Checkup Today!

Disclaimer: This blog is purely informational. We strongly recommend you consult your doctor before you begin managing any condition based on the information given above.