How to deal with ‘epidemic obesity’?

By Gagan Dhawan,

The Kovid-19 epidemic has changed us in many ways. Lockdown restrictions and unintended changes from home culture to work have overturned our daily routines, activity levels, eating habits and sleep patterns. Several studies have reported that these lifestyle changes have resulted in weight gain / obesity in young people. With offices, schools, colleges, shops, etc. closing, people spend too much time on TVs, computers, and smartphones, resulting in very little physical activity. Also, taking extra high-calorie snacks and lack of access to healthy foods leads to more lifestyle risks and obesity.

Such weight gain has increased the chances of getting various diseases. Without resorting to quick fixes, we can choose the right way to get back to a healthy lifestyle. The epidemic has taught us the most important life lesson that our health is the most important. Without thinking about losing weight in a month, experts suggest choosing a healthy lifestyle that helps us lose weight and maintain it for a lifetime. In case of any confusion, here is a brief description of how a healthy lifestyle eliminates the root cause of the problem – obesity.

Stress management

As we all know, the most important problem faced by every person during lockdown was stress. Stress releases a type of hormone called cortisol, which leads to stress eating or unhealthy eating. This type of poor diet is mainly responsible for weight gain.

As a first step towards a healthier lifestyle, we must engage ourselves in activities of our choice, such as swimming, listening to music, painting, reading, playing games, and so on. In addition, we can practice deep breathing techniques that can help. We feel relaxed and positive. In addition, it is advisable to discuss the issues with family and friends as it relieves most of the stress.

Understanding our metabolism

Metabolism is the complex process by which our body converts food into energy. So, if we want to get rid of these extra kilos, we should focus on improving our metabolism rate because active metabolism leads to a healthy body. By understanding metabolism and how it burns energy, we can increase our total daily energy expenditure (TDEE) by increasing non-exercise activity thermogenesis (NEAT) in our routine.

Eat with the mind

Eating with the mind means eating slowly without confusion, knowing the difference between true hunger and non-hunger triggers, quantity control, and so on. This improves digestion and eliminates the tendency to overeat. With careful eating habits, we should switch our food choices to the following 5 principles:

  1. Animal to plant based food
  2. From extra processed grains to whole grains
  3. From fried and overcooked to steaming, roasting and hunting.
  4. From all cooked foods up to 50% fresh and raw foods
  5. From chemical / pesticide-based foods to organic foods.

Incorporate exercise routines

Just as plants cannot survive in sunlight, so our bodies cannot survive on food alone. In addition to a healthy plant-based diet, we must include exercise routines in our daily lives. Regular exercise helps to significantly increase our metabolism and immune system. It promotes weight management and secretes happy hormones like serotonin and endorphins which relieve stress and keep us extremely strong throughout the day. Witnessing the common COVID-infected situation where the gym is opening and closing due to restrictions, adding bodyweight exercises to our workout routine without relying on the gym may be a more consistent plan.

Drink enough water

Surprisingly, water helps us burn more calories. Yes! You heard it right. Sometimes we confuse hunger with thirst and tend to overeat. So, we must drink at least 3-4 liters of water per day as it is a natural appetite suppressant which reduces hunger and provides a feeling of fullness. Also, drinking water helps in weight loss by removing body wastes.

Getting quality sleep

We spent the lockdown period mostly watching TV and foolishly surfing the internet all night, compromising our sleep. Lack of sleep has significantly increased stress levels and reduced our metabolism, resulting in weight gain. So, for a healthy lifestyle, we must try to get at least 6-8 hours of adequate sleep. Since our body heals between 10pm and 4am, following the good old golden rule, it can be really helpful at this time to go to bed early and get up early.

The importance of continuity

Continuity is undoubtedly the key to a healthy lifestyle. This helps us to achieve our weight loss goals slowly and steadily and maintain the same. The key to staying consistent with our goals is to enjoy our journey. So, starting with a small habit that we can adapt to may be our first child’s step towards a healthier lifestyle.

Inspirational tweaks

We must write our routine in a daily journal. This habit records our body measurements to compare changes and reward ourselves for each achievement. Always remember that inspiration can fade, but it is our self-discipline that keeps us ahead.

The last row

When people gradually introduce these mentioned health changes into their lives, they no longer find themselves critical of dealing with epidemic-driven obesity problems. These healthy practices help us to get rid of all the negative thoughts and emotions that affect our mental health. After all, a healthy lifestyle is synonymous with an active body and mind that helps us to improve as we spend each day.

(The author is the founder and CEO, The New Me. The article is for informational purposes only. Please consult with medical professionals and health professionals before starting any therapy, medication and / or remedies. .com policy.)

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