Obesity has become a common health issue that many Indians are witnessing. Nowadays, more people are dealing with type 2 diabetes, heart problems, and even obesity-related depression and social struggles.

 

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A 2023 study by The Lancet found that 40 per cent of adult women and 12 per cent of men in India have excess belly fat. Another 2024 global study by The Lancet showed that in 2022, around 12.5 million children aged 5 to 19 in India were severely overweight, including 7.3 million boys and 5.2 million girls.

The longer someone stays obese, the higher their risk of serious health issues. And since obesity is tough to reverse, prevention is the only way to tackle the issue. It’s essential to prevent obesity in children because the longer it lasts, the harder it is to break the cycle. Kids who are overweight are much more likely to carry that weight into adulthood, putting them at risk for diabetes, high blood pressure, and heart disease later in life.

 

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Obesity in Kids

The situation among children is equally concerning. Childhood obesity isn’t always easy to spot. Not every child with extra weight is overweight. Genetically, some kids naturally have bigger body frames. Plus, it’s normal for children to have different levels of body fat as they grow. That’s why you can’t always tell if your child’s weight is a problem just by looking at them. However, for some, obesity can be apparent and it can result in health issues in later life. 

As per a 2023 research cited in Nature, childhood obesity could result in 12 million children aged 5–17 years developing glucose intolerance, a precursor to diabetes. 

As a matter of fact, several risk factors contribute to obesity in children. 

• Poor diet habits: If your child indulges in junk food, sugary drinks, and processed snacks, they may gain weight over time.
• Not enough movement: Nowadays, kids are hardly seen playing outside. Due to addiction to smartphones and other gadgets, children avoid physical movement. Sitting too much and not getting enough physical activity slows down metabolism and makes it easier to gain weight.
• High-stress levels: Stress triggers the release of cortisol, a hormone that can lead to overeating, especially cravings for unhealthy foods. Poor sleep due to stress can also make weight management harder.
• Genetics and Hormones: Family history plays a role in how the body stores fat, and hormonal imbalances can make it harder to maintain a healthy weight. While genetics can't be changed, lifestyle choices can still make a big difference.

 

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Obesity in Adults

A 2024 data from the World Health Organisation reveals that over 1 billion people globally are living with obesity. In other words, 1 in 8 people in the world are obese. Obesity doesn’t just happen overnight. It’s usually the result of multiple factors accumulating over the years of an unhealthy lifestyle.

• Unhealthy eating habits: Grabbing fast food, snacking on processed treats, and sipping sugary drinks may be convenient. But these high-calorie, low-nutrient foods can sneakily add up, leading to weight gain. Plus, irregular eating patterns like skipping meals or emotional eating can throw your metabolism off balance.
• Lack of physical activity: With desk jobs, long commutes, and binge-worthy TV shows, it’s easy to fall into a sedentary lifestyle. Not moving enough means your body burns fewer calories, making it easier to store excess fat. And no, walking from your couch to the fridge doesn’t count as exercise.
• Stress & poor sleep: Stress triggers the release of cortisol, a hormone that makes your body hold onto fat, especially around the belly. On top of that, poor sleep messes with hunger hormones, making you crave more carbs and sugar. So if you're sleep-deprived and stressed, your body is working against you.
• Hormonal imbalances & genetics: Your hormones play a huge role in weight management. Conditions like hypothyroidism, PCOS, and insulin resistance can slow down metabolism and make weight loss harder. Genetics can also play a part. If obesity runs in the family, you might have to work a little harder to maintain a healthy weight.
• Aging & slow metabolism: As we get older, muscle mass decreases and metabolism slows down. This means the same eating habits that worked in your 20s may lead to weight gain in your 40s and beyond. Strength training and a protein-rich diet can help keep your metabolism active.
• Medications & health conditions: Certain medications, like antidepressants, steroids, and diabetes drugs, can cause weight gain as a side effect. Health conditions such as depression and chronic pain can also make staying active and eating well more challenging.

 

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6 Tips To Prevent Obesity in Adults and Child

Preventing obesity isn’t about extreme dieting or endless workouts, rather small, sustainable changes can work wonders. Whether you’re looking out for yourself or your little ones, these practical tips will help reduce the extra pounds while promoting a healthier lifestyle.

1. Start With a Balanced Plate
The key to a healthy diet? Fill half your plate with veggies and fruits, a quarter with lean protein, and the last quarter with whole grains. This simple trick ensures you get the right mix of nutrients without overeating. This approach  encourages portion control and better nutrition habits.

2. Swap Sugary Drinks for Water
Sodas, fruit juices, and energy drinks are packed with hidden sugars that can lead to weight gain. According to a 2025 study by The Lancet, reducing sugary beverage intake significantly lowers the risk of obesity in both kids and adults. Try flavored water, herbal teas, or infused water for a refreshing alternative.

3. Get Moving. Find Ways to Stay Active
Exercise doesn’t have to be boring. Dancing, swimming, cycling, or even a game of tag with the kids all count. Do at least 150 minutes of moderate exercise per week for adults and at least 60 minutes for children.

4. Prioritise Sleep
Poor sleep messes with hunger hormones, making you crave unhealthy food. The National Sleep Foundation states that adults need 7-9 hours of sleep, while kids need 9-12 hours, depending on their age. A good night’s rest helps regulate metabolism and appetite.

5. Manage Stress Without Emotional Eating
Stress leads to overeating, especially craving sugary and salty comfort foods. Teach kids and adults alternative ways to cope, like deep breathing, journaling, or outdoor walks. 

6. Watch Portion Sizes
Reaching a healthy weight requires measures. And watching the quantity of food on the plate counts. This helps you keep a track of consuming calories so that you don’t overeat. Hence, this habit assists in preventing weight gain. 

 

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Preventing obesity doesn’t have to be overwhelming, it’s about making small, sustainable choices every day. Whether it’s swapping soda for water, adding a little more movement to your routine, or getting better sleep, these simple changes add up over time. The key is consistency. Start where you are, make gradual improvements, and focus on building healthy habits as a family. 

 

Need all your wellness solutions in one place? A whole new world awaits just a click away.