Whereas India used to be such a country where the people were lean and healthy, it is now battling with obesity and its destructive consequences. As for the reasons, people claim exercise was ignored; nowadays, obesity experts say correct food choices have to be considered as the main factor in the rising obesity crisis in India.

This blog covers the following:

• What is obesity?
• How it became common in India.
• How weight gain by diet is more oriented toward exercise.
• What Indians eat is wrong.
• Simple changes to fix this. 

What is Obesity?

Obesity is a condition that entails increased amounts of body fat; it can usually be quantified by a simple number called BMI (Body Mass Index). A BMI of 25 or thereabout is classified as overweight, while anything above 30 is classified as obesity.

Obesity isn’t merely about looking unattractive. It can predispose to:

• Diabetes
• Hypertension
• Heart-diseases
• Joint-pain
• Some kinds of Cancer

How Common is Obesity in India?

Sharp increases in obesity in India over the past two decades, especially in urban settings and amongst the middle and upper classes, have been moving on.

• More than 135 million Indians are obese.
• First, it’s adults; now, children: beyond obesity.
• Female urbanites are at much higher risk.

Why Is Obesity Rising in India?

People often assume sedentary life or laziness are the main reasons for weight gain. But that is not the full picture. The real causes go much deeper: Let us explore the most important ones:

1. Unhealthy Diet

The major cause behind obesity in India is a change in dietary habits. Typical Indian diets—rich in vegetables, grains, and legumes—are now giving way to:

• Packaged snacks
• Sugar-loaded drinks
• Fast food of fried variety
• Refined grains (like white bread and maida products)
• Carb-heavy diet-low-protein

This transition in food habits is occurring at all strata of society. Generally, it is cheaper and faster to eat processed food than to prepare a healthy meal.

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2. Lack of Nutrition Awareness

Eating or drinking anything is the simplest thing to do without counting calories. Those sneaky calories hide in that soda and potato chips. Most people don’t read labels or know what goes into their food.

3. Cultural Habits

In India, food is often comfort, celebration, or whatever. Meaning large meals are eaten without considering whether hunger is there or not. The guests should be encouraged to eat more, and the leftovers should rarely be thrown out.

4. Advertising Methods of Junk Food

Big corporations pay huge sums of money to advertise for fast-food chains and sugar snack companies, often to target children and teenagers. These are supposed to taste good and be addictive.

Why Diet Matters More Than Exercise

Exercise is important for maintaining a healthy body, but when considering weight loss, diet packs a stronger punch. Here’s why:

• You can eat 500 calories in 5 minutes (like a burger or a pastry), but it takes almost one hour of walking to burn that off.
• Exercise helps improve fitness, mood, and heart health, but it’s not enough alone to control weight if the diet is poor.
• Studies show that 80% of weight control depends on food choices, and only 20% depends on exercise.

What Are Indians Eating Wrong?

To examine the mistakes in the diet that promote obesity in India, let us look into them in more detail:

1. Too Many Carbs

• Indian cooking is mostly centered around rice, roti, or paratha.
• These are frequently eaten in large amounts, sans vegetables or proteins.
• High carb intake means elevated blood sugar and more fat deposits.

2. Lack of Protein

• Many Indians don’t eat enough protein like eggs, pulses, milk, fish, or lean meat.
• Protein helps you feel full and builds muscle. A low-protein diet leads to overeating.

3. Excess Oil and Ghee

• Frying is a staple with foods such as samosas, pakoras, and puris.
• Home-cooked meals typically involve ghee, butter, or oil generously added for taste and calories.

4. Sugar in Everything

• Indian sweets like gulab jamun, jalebi, and laddoos are packed with sugar!
• Sugar is contained in almost every form of refreshment, from chai to soda to packed juices.

5. Skipping Breakfast and Overeating Later

• Many people skip breakfast due to busy mornings, then eat large dinners.
• Late-night eating leads to poor digestion and fat gain.

Easy Dietary Changes to Fight Obesity

You do not have to starve yourself or go on some insane diet. Small, consistent changes to your food habits will lead to great results:

1. Eat Balanced Meals

Include any of these combinations of vegetables, whole grains, healthy fats, and protein:

• 1 bowl of dal
• 1 portion of sabzi
• 1-2 roti (not more)
• A salad or bowl of curd

2. Reduce Sugar and White Flour

Avoid sweets, soft drinks, and refined flour products. Choose whole wheat or millet-based items.

3. Use Less Oil

Cook with minimal oil. Avoid deep-frying. Use olive oil, mustard oil, or other healthy fats in small amounts.

4. Don’t Skip Meals

Eat smaller meals every 4–5 hours. Skipping meals leads to overeating later.

5. Hydrate Properly

Drink enough water. Sometimes we feel hungry when we’re thirsty.

Exercise Still Helps—but it’s Not the Main Solution

While diet is the biggie, exercise is still important for:

• Improving cardiorespiratory health
• Reducing stress
• Blood sugar control
• Keeping muscle strength

Try getting up and moving for 30 minutes at a stretch, like:

• Walking
• Yoga
• Cycling
• Light workouts at home

But just so you remember, no amount of workouts can willpower the indulgence of a bad diet.

Conclusion

At Wellness DrPro Health, the obesity scenario in India has been mushrooming, and this cannot be a mere case of too much sitting. The main reason is our very shifts in the dietary schedule. People are now inclined towards processed and junk foods in lieu of having home-cooked meals. These foods are cheap, tasty, and easy to digest, but they hamper our health. 

If India wants to stop the rampant obesity in its tracks, then a major change in focus has to be from ‘move more’ to ‘eat better’. Small changes to what we eat daily may provide huge health benefits over time.

FAQs

Q1. Is a poor diet the main cause of obesity in India?

Yes, unhealthy eating habits are the major reason.

Q2. Does exercise alone help in weight loss?

No, diet plays a bigger role than exercise.

Q3. Can eating traditional Indian food cause obesity?

Only if it’s high in oil, sugar, or refined grains.

Q4. How much sugar is safe per day?

Less than 25 grams (6 teaspoons) of added sugar.

Q5. What’s one simple step to avoid obesity?

Eat more vegetables and cut down on junk food.