Under Title 9 of its guidelines, it’s important to adopt a healthy lifestyle to prevent abdominal obesity, overweight and overall obesity. In this regard, the ICMR discussed the strategies to reduce the risk of overall obesity and abdominal obesity to avoid any lifestyle diseases.
Expert shares tips to lose weight easily (Image: Freepik)
New Delhi: After 13 years, the Indian Council of Medical Research (ICMR) has released its dietary guidelines for Indians. The Hyderabad-based apex health research body, the National Institute of Nutrition (NIN) recently revised ‘Dietary Guidelines for Indians (DGIs)’ to meet the requirements of essential nutrients and prevent non-communicable diseases (NCDs). The guideline talks about various important aspects of health and lifestyle changes such as taking tea and coffee in limitation, avoiding protein supplements and more. Among these, they also urged people to lose weight gradually and should not opt for rapid weight loss methods.
ICMR has recommended a balanced diet for weight loss and asked them to not lose weight rapidly or take anti-obesity drugs.
Adopt a healthy lifestyle to prevent obesity
Under Title 9 of its guidelines, it’s important to adopt a healthy lifestyle to prevent abdominal obesity, overweight and overall obesity. In this regard, the ICMR discussed the strategies to reduce the risk of overall obesity and abdominal obesity to avoid any lifestyle diseases. According to the Asian cut-off, the BMI ranges from 23 to 27.5 kg is defined as overweight. The report notes that over 30 per cent of urban and 16 per cent of rural adults are overweight.
As per the ICMR guidelines, a process of weight loss should be a gradual process and the diet for this should not be less than 1000 kcal/day which must offer all nutrients in it. Moreover, a reduction of half a kilogram in body weight a week is normally considered to be safe, additionally, anti-obesity drugs should be avoided as well as the approaches of rapid weight loss.
ICMR recommends tips for weight loss:
Eat a balanced diet with adequate vegetables: A meal rich in fibre and nutrients helps to reduce the feeling or urge to eat more. This also reduces the need for extra calories.
Include more vegetables in your diet: For weight, meals rich in vitamins, minerals and fibre and low calories may help lose weight effectively.
Control portion size: If you want to lose weight then you must reduce your portion size and be mindful of that. Do not overeat is what ICMR recommends
Choose the Right Snacks: If you want to snack then you must choose nutrient-dense options like eating handfuls of nuts, plain yoghurt, and cut vegetables with spice.
Opt for lean meat: Skinless poultry, lean cuts of meat and fish are healthier being lower in calories and saturated fats as compared to fatty cuts of meat
Avoid sugary beverages: It’s better to cut down the intake of sugary drinks like soda and fruit, this may help you lose weight gradually.
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