Earlier this month, the World Obesity Federation released a report predicted that 1 in 5 women and 1 in 7 men, will be living with obesity by 2030. Mint claims that according to the report, by 2030, India will have the prevalence of approximately 10.81% childhood obesity among 5-9 years age group, and around 6.23% prevalence of obesity among teenagers in the age group of 10-19 years. Thus, one needs to make a conscious choice of the right lifestyle to avoid problems in later years.
Expressing her concern over the above study, Celebrity Fitness Expert Yasmin Karachiwala shared that it is important for parents and education institutes to inculcate in children, a balanced lifestyle to lead a fit, healthy and active life and pay great heed to the eating and lifestyle habits of teenagers in particular to ensure that donâ€™t fall offtrack in their budding years.
Read on as Yasmin shares her holistic tips on how to keep a check on your weight right from a young age:
1. Practice healthy snacking:
Ensure to snack on foods that keep you satiated for longer intervals, thus avoiding hunger pangs. For instance, snacking on a handful of almonds may have satiating properties that promote feelings of fullness, which may keep hunger at bay between meals. Almonds are a rich source of protein, a nutrient which is not only energy-yielding, but also known to contribute to growth and maintenance of muscle mass. A study published by the researchers at the University of Leeds found that snacking on almonds mid-morning (compared to crackers with equivalent energy or water of equivalent weight) resulted in a lower overall hunger drive and suppressed unconscious desire to consume high-fat foods.
2. Swear by any kind of workout for at least 30 mins every day:
With online classes, increasing screentime and lesser outdoor activity, it is only becoming more important to ensure your body experiences at least some movement to avoid feeling lethargic through the day. For kids, it is important that they play any sport for 45-60 mins in a day to keep them active and fit. In case of young adults, you can either hit the gym, perform simple workout at home or take a stroll in the evening. The idea is to walk at least 10,000 steps daily.
3. Avoid packaged foods:
Packaged foods are most likely to contain a large percentage of preservatives which means more calories. Such foods may often taste delicious and lead you to crave for more, but they are not the best option health wise. Instead, substitute such foods with freshly cooked meals to ensure intake of maximum nutrition and protein instead of artificial flavors and sweeteners.
Your meals should be a mix of all colors of foods which will lead to your holistic growth and ensure your body receives sufficient energy to keep you healthy and active.
These simple but effective tips are something every individual irrespective of their age should abide by to live a healthy life, one that is free from problems like obesity that go on to flare up into bigger health issues!