Recently, a study published in The Lancet journal of medicine threw up shocking findings. More than half of all adults and a third of children, teenagers, and young adults around the world are predicted to be overweight or obese by 2050. In a rather ominous sign for us Indians, our country is set to be among the top three countries most affected by this growing crisis, with women and younger populations disproportionately bearing the burden.
The study covered data from more than 200 countries. Notably, Indian women are expected to bear a greater burden of obesity than men, aligning with global trends. Currently, the prevalence of obesity is estimated at 4% among Indian men compared to 8% among women. Among ever-married women of reproductive age, obesity has tripled from 5% in 1998-99 to 16% in 2019-21.
However, experts stress that if governments take urgent action now, there is still time to prevent what they describe as a “profound tragedy”.
Speaking to ABP Live, Dr Kapil Jamwal, who is a Senior Consultant and Director, Marengo Asia, Digestive Health Institute, Gurugram, noted that women often juggle multiple responsibilities, prioritising their families, work, and household duties over their own well-being. However, certain lifestyle habits contribute to weight gain over time.
Dr Jamwal has identified five common health mistakes that women commit that render them prone to obesity, and the good part is that he also suggests a remedy or fix for that loophole, a practical solution to each of those ‘health sins’ so as to help women to overcome them.
1. Prioritising Family’s Health Over Their Own
Women frequently put their family’s health first, ensuring their children, spouse, and elders eat well, exercise, and receive medical attention when needed. However, in doing so, they often neglect their own well-being. This can lead to unhealthy eating habits, lack of exercise, and overall disregard for personal health. Over time, this imbalance fosters weight gain and obesity due to poor lifestyle choices and self-care neglect.
Solution: Women must recognise that their health is just as important as their family’s. Making self-care a priority ensures they have the energy and well-being to care for their loved ones. Delegating responsibilities, setting boundaries, and planning nutritious meals that benefit both themselves and their families can help maintain a healthy lifestyle without guilt.
2. Irregular Eating Habits & Compromising Dietary Needs
Many women skip meals, eat at odd hours, or adjust their diets to suit family members rather than their own nutritional needs. For example, they may cook carb-heavy meals for children or high-fat traditional foods for elders and end up consuming the same, even when it doesn’t align with their health goals. This inconsistency disrupts metabolism, increases cravings, and leads to overeating, ultimately causing weight gain.
Solution: Women should establish fixed meal times and ensure they eat balanced, nutritious meals instead of adjusting to others’ dietary preferences. Preparing healthy, family-friendly meals allows everyone to eat well. Keeping nutritious snacks like nuts, fruits, or yoghurt handy prevents unhealthy binge eating. Additionally, portion control and avoiding leftover consumption can help maintain a healthy weight.
3. Disrupted Sleep Patterns and Its Effect on Weight
Many women sacrifice their sleep due to household responsibilities, work stress, or caregiving duties. However, irregular or insufficient sleep disrupts hunger hormones (ghrelin and leptin), increasing cravings for high-calorie foods. Chronic sleep deprivation also leads to fatigue, reducing motivation for physical activity, further contributing to obesity.
Solution: Prioritising 7-8 hours of sleep is essential for maintaining metabolism and regulating hunger. Women should set a fixed bedtime and follow a relaxing nighttime routine, such as reading, meditation, or deep breathing exercises, to improve sleep quality. Reducing caffeine and avoiding heavy meals before bed can also prevent sleep disturbances. If caregiving duties disrupt sleep, seeking support from family members can help ensure proper rest.
4. Lack of De-Stressing & Postponing “Me-Time”
Women often put off self-care activities like exercise, hobbies, or relaxation, prioritizing everyone else’s needs. Chronic stress elevates cortisol levels, which promotes fat storage, especially around the abdomen. Additionally, many women turn to emotional eating as a coping mechanism, further contributing to weight gain.
Solution: Women should schedule daily “me-time” breaks, even for just 15-30 minutes, for activities like walking, yoga, listening to music, or pursuing hobbies. Practicing mindfulness and meditation can help reduce emotional eating triggered by stress. Engaging in regular physical activity, such as dancing, jogging, or yoga, can lower cortisol levels and prevent stress-related weight gain. Learning to set boundaries and say ‘no’ to unnecessary stressors is also crucial for mental well-being.
5. Skipping Routine Health Checkups
Regular health checkups can detect early signs of thyroid imbalances, diabetes, high cholesterol, and other metabolic disorders, all of which contribute to weight gain. Many women neglect these periodic screenings, making it harder to identify and manage health conditions that affect weight.
Solution: Women should schedule routine bloodwork annually to monitor key health markers such as thyroid function, blood sugar, cholesterol, and vitamin levels. Keeping track of weight, BMI, and waist circumference can also provide insight into overall health. If experiencing unexplained weight gain, consulting a doctor early can help with proper diagnosis and treatment. Additionally, maintaining hydration and a well-balanced diet can support long-term metabolic health.
The writer is a senior independent journalist.
[Disclaimer: The information provided in this article is for general informational purposes only and is not intended as a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified healthcare provider with any questions you may have regarding a medical condition or health concern.]
Check out below Health Tools-
Calculate Your Body Mass Index ( BMI )
