World Obesity Day

World Obesity Day on March 4th is a great reminder to focus on maintaining a healthy weight across all age groups. Here are some simple yet effective tips:

For Children & Adolescents

1. Encourage Active Play – At least 60 minutes of physical activity daily (running, cycling, or sports).

2. Limit Screen Time – Reduce TV, mobile, and video games to less than 2 hours per day.

3. Healthy Snacks – Replace junk food with fruits, nuts, yogurt, and homemade snacks.

4. Balanced Meals – Include vegetables, proteins, and whole grains; avoid excess sugar and processed foods.

5. Proper Sleep – Ensure 8–10 hours of sleep for better metabolism and growth.

For Adults & Elderly

1. Regular Exercise – At least 30 minutes of moderate exercise (walking, yoga, swimming, or strength training).

2. Portion Control – Avoid overeating; use smaller plates and eat slowly.

3. Hydration – Drink plenty of water; avoid sugary drinks and excess caffeine.

4. Mindful Eating – Reduce emotional or stress eating; chew food properly.

5. Adequate Sleep – Poor sleep can lead to weight gain; aim for 7–9 hours of rest.

Common Tips for All Age Groups

✔ Avoid Ultra-Processed Foods – Say no to sugary drinks, fast food, and packaged snacks.

✔ Eat More Fiber – Whole grains, fruits, and vegetables keep you full longer.

✔ Stay Active Daily – Take stairs, walk after meals, and reduce sitting time.

✔ Regular Health Check-ups – Monitor BMI, blood sugar, and cholesterol levels.

Dr. T Raja Adharnath

Occupational Health Physician,

Senior Medical Officer, IITH