Fight the obesity challenge: Four specialists lay down guidelines to trim the fat

Reduce oil consumption by 10 per cent: Oil is calorie-dense, providing nine calories per gram compared to four calories per gram of carbohydrates or protein. Cutting oil usage by 10% can lead to a 20% calorie reduction. This means that if you have 50 grams of sweets, you will get around 200 calories. If a food item uses 50 grams of oil, you get 400 calories.

Processed foods have the highest calories: These contain preservatives and large amounts of added salt, sugar and fat, leading to a higher overall calorie count.

Get out of the sitting habit: Avoid prolonged sitting; set reminders to move every hour. Allocate 45-60 minutes a day for exercise. Many patients say that they run around while at work and during chores but the energy expended during these activities is not a replacement for exercise. You need resistance training, which increases muscle strength by making your muscles work against a weight or force. Use free weights, weight machines, resistance bands and your own body weight as in push-ups, squats and planks. These routines improve cardiovascular health, build muscle and reduce stress.

Dr Anoop Misra, Chairman, Fortis CDOC Hospital for Diabetes, Delhi

Weight management should begin young and should be tracked throughout your life, just like you do an annual health check-up.

Healthy habits for children: Kids should eat balanced, home-cooked meals and exercise for at least 45 minutes daily. Schools should monitor weight and waist circumference, as childhood obesity increases the risk of early heart disease and diabetes. While many schools do take measurements such as weight and waist circumference, teachers and parents should discuss these at PTAs.

Regular health monitoring for adults: Overweight adults should check blood sugar and cholesterol levels from ages 20 to 25. Even seemingly healthy adults should start screening by 30. Women with PCOS or nearing menopause should be particularly cautious about diet and exercise.

Elderly weight management: Those with moderate heart conditions should take short walks and avoid overexertion. Ensuring adequate nutrition prevents muscle loss and unwanted fat accumulation.

(From left) Prof Naval K Vikram, Dr Anoop Misra, Dr Neeraj Rayate, Prof Rajesh Vijayvergiya

Dr Neeraj Rayate, Consultant Robotic Laparoscopic Bariatric Gastrointestinal Surgeon, Jupiter Hospital, Pune

Sustainable habit changes are key to effective weight loss.

Prioritize protein: Protein requires more energy to digest, increasing calorie burn and satiety while aiding muscle repair. Include sources like eggs, paneer, moong dal, curd, or buttermilk. Whey protein isolate can supplement deficiencies.

Strength Training Without a Gym: Use household items like water bottles as weights and perform wall push-ups. Muscle mass boosts metabolism, preventing fat accumulation. When we lift weights, we break down muscle fibres. That might sound bad but our bodies repair those fibres stronger and leaner. Muscle burns more calories than fat, even when we’re resting.

Intermittent Fasting: A simple 12-hour fasting routine (e.g., 8 PM to 8 AM) allows the body to burn stored fat, lower insulin levels, and promote healing. Stick to water, black coffee, or green tea during fasting hours. When we eat all the time, our bodies focus on digesting food instead of burning stored fat.

Consistency is Key: Small, sustainable changes lead to long-term habits. Meal prepping, hydration reminders, and keeping healthy snacks like fox nuts at hand aid in maintaining balance.

Prof (Dr) Rajesh Vijayvergiya,  Department of Cardiology, PGIMER, Chandigarh  

Dietary habits are crucial in weight management. Reducing the quantity, portion size and number of servings in every meal is the key here

Go for fibre: Treat one chapati as a complete portion of carbs. Reduce 500 calories from your daily intake of food to start the weight loss process without compromising essential nutrients. A normal active adult requires 1,500 to 1.800 calories a day. Fibre is recommended for caloric dilution as it is low in fat and calories. Also, one needs to chew fibre longer as it reduces total caloric intake, increases satiety, reduces constipation and improves metabolism. Stay hydrated as dehydration is often mistaken for hunger. Aim for a 10 per cent decrease in body weight in about six months and lower your risks of cardiovascular disease, diabetes, and hypertension.

Exercise increases high-density lipoproteins: Increase your weekly energy expenditure from 1,200 kcal to about 2,500 kcal, gradually increasing intensity and time of activity under the guidance of a trained specialist. Studies have shown that exercise increases high-density lipoproteins (HDL) or the ‘good’ cholesterol. Building muscle mass through strength training and resistance exercises are a must.

Get enough sleep: Poor sleep is linked to weight gain and increased appetite because it affects the body’s ability to process insulin and fats from the bloodstream.