Youth obesity is a major concern for many parents. Our youth and young children are turning towards obesity which is a problem. Obesity brings about many problems and it is important to control it and prevent it for young children. The Younger generation has a different lifestyle as they like fast food and avoid physical activity. They avoid walking and use transportation.  This will lead to weight gain and obesity. Obesity is the main initiator for many problems like hypertension, diabetes, and cardiovascular organs. 

Controlling weight can help prevent these problems. Youngsters try to google many tips for weight loss in the form of medicines, drinks, and crash diets. This does not gives long-term results and causes many side effects.

In India, the causes of obesity are on the high rise. Obesity is seen more in females, children and youngsters. There are many cases of obesity due to - 

Sedentary lifestyle  Energy foods that lead to weight gain 

At Medicircle, we are presenting the Ask The Expert Series for health awareness to understand facts and find solutions related to them. We have come up with a series of Sehat Ki Baat, Karishma Ke Saath. Let’s interact with Expert Karishma Shah about weight management to prevent obesity 

Karishma Shah is a Renowned Nutritionist and Plant Diet based Food Coach. She is also a Weight Loss Expert, Diabetes and PCOS Educator & Certified in Psychology of Eating

Parag Patil is a fitness educator who has won 17 medals and he is the founder of  “Let's Run India” and Max Fit India.”He is a mind, body, and soul trainer. He is an international coach, author, and athlete, brand ambassador. Let's run India motivates the youngsters and adults to participate in international games and make India feel proud.

Weight management strategy for youth 

Karishma Shah informs, “This specifically pertains to youth weight management. Removes these three things from youth’s life 

Alcohol drinking- 80 %of youth are dependent on alcohol for recreational purposes. Alcohol acts as a stress buster for young boys and girls. Prior to the pandemic, there was the nightlife. Post-Covid, people are drinking alcohol confined at homes. Alcohol consumption is considered cool and is a culture. Peer pressure is too high for alcohol consumption. Social peer pressure is also increased. 

Alcohol takes a longer time to process in the body. It is considered males have a higher capacity for alcohol and women have genetically non-alcoholic supported bodies and there is a reason behind this- As compared to women, men can tolerate alcohol. Alcohol leads to - 

Increased hunger for junk food  Increased appetite  Loss of control on alcohol consumption Affects liver  Affects kidney Affects the detoxification process

Smoking- Smoking is a pandemic for stress-busting factors. Smoking causes- 

Aging  Reduced stamina  Weight gain 

Screen exposure time- Social media exposure is detrimental to health. It affects mental health. We go online and get attracted to many weight loss products and marketing platforms like health powders and supplementation. It is a normal culture to get influenced online by many artificial products. 

So, reduce alcohol, quit smoking, and reduce screen time.”

Weight maintenance in youngsters 

Karishma informs,” We have a metabolic process which is very important. 

From 0-10 years - Developmental stage 

From 10 - 20 years - Grasping stage and learning age.

From 20 - 30 years - Physical development stage,  Metabolism rate is high in this age group. They are raging hormones. Adopt a fitness pattern at this stage for a better lifestyle 

From 30 - 40 years - Mental development stage. We use our mental aspect more. Metabolism reduces. 

So, start your fitness pattern between 20 - 30 years for better decades in the future. Start with health and nutritional values at a young age. If you have lost weight of about 5 kgs and then do not keep balance, health can go for a toss. Follow a health pattern for 7 days and include only 1 cheat meal. This will help you stick to goals for better fitness.”

Controlling weight in youngsters 

Parag Patil states, “In fitness and health, there are no shortcuts. Treat your body as a machine, it will be fine. Just, for example, Vehicle V/s Human body. There are many systems in the body and machine. Regular maintenance is a must for the body. Repair and maintenance are more in hospitals. But, preventive maintenance is low. 

Focus on physical exercise. Find time for physical activities outdoors. Indoor activities are for fitness experts. Outdoor activities are better. Many western countries prefer outdoor activities. 

Disadvantages of indoor activities 

Lack of flexibility  Lack of fitness

Weight management should be given preference. There are three kinds of weight in our body 

Bone Muscle  Fat 

When you lose inches, it is fat loss. When you lose weight, it is considered muscle loss. 

You need to take care of nutritional deficiencies which lead to stress, depression, and lack of muscle activity. A high intake of protein must be taken into consideration with physical activity. We generally do exercise and physical activity in the morning and evening. You can do physical activity at any point in time. You should not exercise with an empty stomach. 

Following and achieving diet goals 

Karishma states, “Balance is important in physical activity and nutrition. After an analysis, you can check your nutritional deficiencies. When you are not consuming foods high in calcium levels and pick up weight, it can lead to injury. A diet consultation helps to understand the person what works for his health and what doesn't. This is health coaching. This involves a lot of counseling. Tou fitness levels will only be proportional if you eat well. Eating a nutritious meal before a workout is a must.”

Eating less and active more

Karishma informs, “Fueling your body with nutritious food is a must instead of exerting your body more. This leads to - 

Nutritional deficiencies  Aging  Balanced food with carbs  Lower energy levels  Fatigue levels drop  Hb low  Increase stress levels  Reduced sleep levels. 

 Risk of less physical activity 

Parag says, “We start early into physical activity and forget about it when we enter adulthood. 

Proper exercise and technique are a must. For example, lunges - The pressure should be more on hamstrings and gluteal muscle. But, many adopt the wrong technique and damage the knee. Exercise with the correct technique is a must. Follow the correct technique. Proper techniques allow you to enjoy your exercise effortlessly. 

Message from experts 

Karishma states., “Do not get into extreme behavior. Balance life. Be consistent and sustained towards health. Maintain a balance. Don't put on weight. It's not about losing weight, gaining strength, health, and good sleep. Instead, gain more and adapt the “gaining mentality”.Start having a gaining mindset and not losing mindset. 

Parag says, “Follow the muscle and fat conversion with exercise. Focus on eating and exercise. It's a process as you put on weight, weight management is also a process. It is all about your muscle flexibility and strength. Strengthen the muscle for old age.

(Edited by Dr.Rati Parwani)