With how busy our lives are, we tend to take the easy way out by eating fast food, sitting in our office chairs all day, skipping basic exercises, and sleeping too little, all of which can lead to weight gain. According to one study, by 2030, 27.8% of all Indians would be overweight and 5.0% would be obese!

This is an alarming number, which is why the question "How can one control their weight?" comes up.

Read on as this blog entails the four primary principles of weight management by Dr. Raj Palaniappan, our senior bariatric surgeon, at Apollo Hospitals, Gream Road, Chennai. 

1. Diet

1.1. Eat Breakfast Every Day

"When you don't eat breakfast, your body burns muscles instead of fat, which slows down your metabolism", says Dr. Raj Palaniappan. Breakfast gives you the carbs and calories you need to get through the morning. So you should never skip it.

1.2. Limit Your Carbs

Lessen the amount of carbohydrates at dinner. It has been shown that eating high-carb foods at night makes you gain more weight.

1.3. Stay Hydrated

"In most cases, thirst causes 30% of your hunger. Once you quench your thirst, you eat less", says Dr. Palaniappan. Therefore, be sure to drink water on time!

1.4. Increase Your Protein 

Eating more protein helps you crave less carbs.

Remember that weight management = Eating more protein + Less carbs + Less fats.

Screenshot this so you don't forget.

2. Lifestyle Changes

After eating unhealthy food, being inactive is the next most dangerous thing for your health. Not only can it make you gain weight, but it can also cause lifestyle diseases like diabetes, high blood pressure, non-alcoholic fatty liver disease, and more.

Dr. Palaniappan says, “More than 70% of the people in India are leading a sedentary life.” He also says, "If you work in an office, you shouldn't spend hours sitting in your chair. Instead, a simple 5-minute walk every 20 minutes can be beneficial."

The expert on weight management also stresses how important it is to take the stairs instead of the elevator. In a study, people who took the stairs instead of an elevator showed improved lung function and blood flow. It also releases the feel-good hormone ‘endorphins’, which is good for your mental health.

Did You Know? One hour at the gym burns 300–400 calories, 20 minutes of walking burns 150 calories, gardening burns 300 calories, and having sex burns 150 calories.

3. Behavioural Changes

According to Dr. Palaniappan, the following are some of the most effective tips for weight management.

3.1. Wake Up Early

Oversleeping will throw off your sleep cycle, which can make you feel more tired during the day.

3.2. Sleep Well

Your metabolism speeds up between 4 and 5 a.m and stops between 8 and 9 p.m. When you sleep, your body gets rest and can heal itself better.

3.3. Stress Less

Take up an activity, and stick to it once or twice a week to reduce stress.

3.4. Avoid Screen Time

The blue screen makes it hard to sleep, so we should stay away from it at least an hour before bed.

Did You Know? One can lose between 0.5 and 1 kilogramme per week by changing their lifestyle and maintaining it for a long period.

 

Watch "How To Manage Weight Effectively?" by Dr. Raj Palaniappan

4. Weight Under BMI

Find out your body mass index (BMI) by adding up your height and weight. Then you can see how much muscle and fat you have. Dr. Palaniappan says, “Your body needs to have 35–45% muscles and only 20–25% fat.”

Based on your basal metabolic rate and the number of calories you eat, a weight management expert can help you figure out if you need to change your diet or lifestyle.

Did You Know? The body mass index (BMI) is a measurement that can be used to get a rough idea of a person's level of body fat as well as a good indication of the health risks associated with having a higher level of body fat.

Here’s how you calculate. BMI = Weight (Kg)/ Height² (M)

Classification	BMI Range
Underweight	< 18.5
Normal weight	18.5 – 24.9
Overweight ([Pre-obesity)	25 - 29.9
Obesity Class I	30 – 34.9
Obesity Class II	35 – 39.9
Obesity Class III	> 40

Final Note

Weight management is essential. And most importantly, we need to know that weight gain is caused by a number of things, including genes, especially for Indians, taking certain medicines, an imbalance of genes, and other things. In this case, if you are having trouble losing weight, talk to Dr. Raj Palaniappan, our bariatric surgeon, today.

 

Book an Appointment with Dr. Raj Palaniappan

 

Medically Reviewed by Dr. Dhanunjay Reddy B