A Big Fat Crisis – Let’s talk about Obesity II

This is the second part of the article A Big Fat Crisis – Let’s talk about Obesity. To shed light on the matter of obesity, we spoke to renowned dietician Dr. Swathi Sreekanta, who joined us on World Obesity Day. Here’s the rest of the insightful Q&A with the expert to show us a way out of this prevalent crisis.

What effects will it have on a child’s life, and how can we prevent it?

Childhood obesity needs to be urgently addressed because of a simple but important fact – the number of fat cells develop when you are a baby or a child, and after a point, it is not the number of cells that changes significantly but their size. That means that the number of fat cells is predetermined in your body during childhood.

At a later age, you can only reduce the size but you can’t reduce the number. So when parents or grandparents think children should be chubby to be healthy, they need to reconsider that point of view.

If you’re heavy as a child, it’s quite likely that you will be heavy even in your adulthood. It is far more difficult to lose that weight, as I said, because of the number of cells that are already in place. An overweight child can be sluggish and not as productive. It affects their mental health and they are often not very motivated either. There is also a certain stigma to being overweight as children. You don’t want your child to face issues that will harm their morale or self-confidence. Children today are our torchbearers tomorrow – we want them to be healthy. We must help reduce the burden of healthcare in the future and help them reach their potential.

When should one get professional help from a medical expert?

The moment you see you’re gaining excess weight, that is when you should see a specialist. Today there is so much free information available at the click of a button that we see it being misused and misunderstood. I would also want to mention fad diets, diets of the season, or quick weight loss schemes – those are not some things our young population should be looking at.

We should be considering lifestyle modifications instead so that you can retain these habits for life and you don’t go back and forth with your weight. Fad diets are often misread. There are many cases where they are followed for some time and then abruptly stopped. As many of these diets are severely restrictive, you find yourself fighting your cravings and might even lose your will to go forward. At that point, you’re already beginning to abuse your own body – starvation diets or other unverified diets can meddle with your metabolism. So, you must seek professional help immediately – as there is no dearth nowadays. It is always advisable to reach out to a specialist sooner rather than later. This way, you can continue to be mindful of your body weight.

What treatments are available for those who are struggling to lose weight?”

Because of the expansion of the Indian middle class, dietary and lifestyle habits considered a luxury earlier have now become commonplace. In the past, having an elevator or a lift in the building was uncommon, so you were bound to take the stairs. In the pre-Uber age, you’d take public transport more often and walk to the nearest station. Now you see that in growing economies, affordability is causing subtle but vital changes in our lifestyles. Some changes can be seen in the following:

Diet

When it comes to the choice of snacks, in the past, you will reach for a regular biscuit, but today you have a whole array of junk stuff you can have delivered to your doorstep at the click of a button – without even walking to a supermarket! It’s all about availability and abundance that has largely taken over everyone’s lifestyle. These have all become risk factors that contribute to the obesity rate. I’m not saying it’s wrong to have all these choices – use it, but use it with awareness.

Additionally, there is also the problem of intoxication. Alcohol has caused a lot of obesity in adults. Alcohol and the side snacks accompanying your drink are rich in calories and often unhealthy too. While you might think you’re just having a drink with a few fried snacks on the side, it might be equal to having a whole meal if you sit down and calculate the individual calorie content.

Lifestyle

Consider some helpful lifestyle modifications – use the steps when you can, look at the food, and ask yourself, “do I really need it? Can I avoid it? Am I having it out of boredom? Can there be a better alternative to satisfy my cravings?” Have a fruit handy, and sleep at the right time of the day.

Exercise

While the body does burn some calories, even when a person is just sitting or sleeping, for most people, it burns more calories the more active they are. Speed walking, swimming, using the stairs instead of the elevator, getting off the bus or train one stop sooner, and walking the remaining distance are all effective strategies to become more active.

Other Treatment Options

There are numerous treatment options available, including weight-management programs, weight-loss medicines, surgeries, and special diets.

Awareness is necessary on every platform – whether you’re doing an activity, eating, or drinking something, it’s all about judiciously using your resources and awareness.

Every season, there seems to be a new trend regarding fitness and a healthy diet. Along with these trends, there are also some myths. So, could you inform us of some common myths about sugar-free and low-fat food?

As a rule of thumb, anything you eat directly out of a packet is unhealthy, despite the claim of being sugar-free or low in fat or fat-free. Packaged foods last a minimum of 3-6 months or even a year, and they must be processed to last that long on the shelf of a supermarket. The fats used in processed food are hydrogenated fats, which every practicing dietician will advise against. Those are trans fats and are a complete no, as they are chemically processed and cause harm to your heart. They lead to clogging of the arteries, and you don’t need them at all. The fats that should be included in your diet are the essential fats, those you find in nuts and dairy. These are the fats that are acceptable in your daily diet.

When you look at low-calorie or sugar-free foods, you will find that an alternate item is often added for them to become palatable. For example, sugar is added to them for things to be fat-free, for the texture, and for them to last the way they do. So when you look at the calorie content, you’re probably getting the same amount. Always read labels – when they say trans fats, hydrogenated fats, or HFCS – all these things which are not in their natural state but appear in a chemical form tend to have an addictive effect on your system. The mind thinks these are healthy foods, and you end up eating even more than usual. So, when you speak of trends in the market, it is essential to look at the labels and be aware of how much you can have of them. It’s alright to eat packaged foods – as long as you exert portion control.

Due to the COVID-19 pandemic, everything we know of has reached a standstill. With gyms and yoga centers closed and parks shut down, what is the scope of exercise? Do you think that the pandemic has affected obesity?

Yes! Much research is going about as many people are studying this scientifically to see if there have been growing numbers in obesity. When it comes to the pandemic-imposed lockdown, the thing hitting us directly is that you are unable to indulge in your daily activities. As you mentioned, things have come to a standstill. So, we may often wonder how we can change this situation to achieve a fitness goal and what is there for us to do next to stay fit and healthy.

But this is not as difficult as it seems. You just need to explore alternatives. For example, you can use your balcony or terrace for a walk. Instead of opting for a longer walk, increase your speed, and you are bound to see the results. You can also practice healthy and mindful eating. I understand how this can be essentially difficult for us, as lockdown makes us experiment in the kitchen. And while we try cooking new things, we may sometimes lose control over the extra unhealthy ingredients we add to the dish. And while you may be tempted to add more cheese to your homemade pizza, or more sugar to your chocolate mug cake, you need to be careful.

To Sum It Up

To conclude, it must be said that minimal changes can go a long way. To live a wholesome life, and achieve and maintain your target weight, strict meal times and sleep times are essential. Additionally, it is crucial to exercise every day. By this, it does not mean that you must go to the gym. Even a walk can go a long way. This, along with keeping a positive attitude, is half the battle won. Good health starts with an intention – if you intend it, it is very much within your reach.

Are you dealing with weight concerns and struggling to identify a diet that would work for you? Consult one of India’s top dieticians on our platform today.