Mastering Obesity: Simple Strategies for Effective Weight Management

Harikrishnan Varieth

Obesity is no longer just about body image—it’s a growing health crisis affecting millions of lives in India. Imagine this: over 44 million women and 26 million men over the age of 20 are struggling with obesity, and alarmingly, 12.5 million children (7.3 million boys and 5.2 million girls) are classified as grossly overweight. These numbers reflect the increasing challenges families face daily. 

Left untreated, obesity can seriously affect your health. It can lead to heart disease, type 2 diabetes, joint problems, and even mental health issues. But here’s the positive side—you can take charge. Small, mindful changes can make a big difference. So, are you ready to learn how to manage obesity and improve your overall health? Let’s dive in!

What is Obesity, really? Breaking Down the Basics

Obesity means having excessive body fat that can negatively impact your health. The meaning of obesity is typically defined by a Body Mass Index (BMI) over 30. But it’s not just about the numbers—there’s something even more concerning: belly fat obesity. When fat accumulates around your abdomen, also known as abdominal obesity, it puts you at a higher risk for serious health issues like heart disease and diabetes. Understanding obesity and how it affects the body is key to taking control of your health.

Why Do We Gain Weight? Surprising Reasons Behind Obesity

There are several reasons for obesity, and it’s not just about overeating.

• Processed foods: High in sugar and unhealthy fats, processed foods contribute to weight gain and belly fat obesity. 

• Lack of physical activity: Sedentary lifestyles reduce calorie burn, leading to fat accumulation and abdominal obesity. 

• Genetics: Some people are predisposed to obesity due to their genetic makeup. 

• Stress and emotional eating: Many turn to food for comfort during stressful times, which can aggravate obesity. 

• Hormonal imbalances and medications: Certain health conditions and medications can lead to weight gain, further contributing to obesity. 

• Sedentary lifestyle: Especially for abdominal obesity, sitting for long hours and lack of exercise play a key role. 

How Do You Know if You Have Obesity? Recognizing the Symptoms

• Weight gain: The most visible sign of obesity is an increase in body weight. 

• Fatigue: Feeling constantly tired and low on energy is a key symptom of obesity. 

• Shortness of breath: Even minimal activity may leave you out of breath. 

• Joint pain: Excess weight strains your joints, particularly the knees and back. 

• Mental health struggles: Obesity can cause low self-esteem, anxiety, and depression. 

• Belly fat obesity: Excessive belly fat makes daily activities harder to perform comfortably. 

Effective and Sustainable Ways to Tackle Obesity

Obesity treatment requires a multifaceted approach to be effective in the long run. Here are simple yet powerful ways to tackle obesity: 

• Focus on a balanced diet 

• Cut down on processed foods 

• Engage in regular physical activity 

• Practice mindful eating 

• Consider medical interventions, in some cases, weight-loss medications or surgery may be part of obesity treatment. 

• Build long-term healthy habits 

• Incorporate stress management techniques 

• Monitor your progress 

How MyTatva Can Be Your Companion in Weight Management

MyTatva offers a holistic approach to managing obesity, with personalized plans that address individual needs. The platform provides customized diet plans tailored to your unique health conditions and weight management goals. You’ll also gain access to exercise routines designed to target abdominal obesity and improve overall fitness. One of the most powerful tools in MyTatva’s arsenal is Cognitive Behavioural Therapy (CBT), which helps you manage stress and emotional eating—two key contributors to obesity. So, what are you waiting for, go ahead and download the app and start your obesity and weight management journey with regular check-ins and personalized motivation. 

FAQs on Obesity and Weight Management

Q: How does abdominal obesity differ from general obesity, and why is it more dangerous?

A: Abdominal obesity is fat stored around the abdomen, while general obesity is overall body fat. Abdominal obesity is more dangerous due to higher risks of heart disease and diabetes. 

Q: What role does stress play in obesity?

A: Stress can lead to emotional eating, hormonal imbalances, and reduced physical activity, all of which contribute to obesity. 

Q: Are there exercises that target belly fat more effectively?

A: While spot reduction isn’t effective, overall physical activity and core-strengthening exercises can help reduce abdominal obesity. 

Q: How can genetics influence obesity?

A: Genetics can predispose individuals to obesity, but lifestyle changes such as diet and exercise can still be effective in weight management. 

Q: What are some non-weight signs of obesity?

A: Obesity symptoms include fatigue, shortness of breath, joint pain, mental health struggles, and difficulty with daily activities.

Medically reviewed by

Dr. Dhvni Lalan

BPTh, PGDHA