New Delhi

Reducing oil consumption, increasing physical activity, and maintaining a balanced diet are crucial steps in combating the growing obesity crisis in India, experts said on Tuesday.

This comes after Prime Minister Narendra Modi, during his "Mann Ki Baat" programme on Sunday, nominated 10 personalities to promote the fight against obesity as part of his 'Fit India' initiative.

Dr Naval Vikram, Professor of Medicine at AIIMS, New Delhi, emphasised the urgency of addressing obesity, noting its rapid rise across all age groups and socio-economic backgrounds in the country.

"Obesity is no longer a cosmetic problem. It is now a chronic, persistent disease that leads to several other non-communicable diseases, like diabetes, hypertension, heart disease, and even certain cancers. It is a lifestyle disease, and it is 100 per cent preventable."

He also praised PM Modi for bringing attention to obesity and its prevention.

While lifestyle changes are essential in managing and preventing obesity, diet plays a significant role as well. Dr Vikram urged people to avoid foods high in fat, sugar, and salt—ingredients commonly found in processed foods.

"Eat a well-balanced diet and preferably a home-cooked meal," he advised.

PM Modi also encouraged people to reduce their oil consumption by 10 per cent, a measure Dr Vikram supported.

"It is an important step in preventing as well as managing obesity," he said.

Dr Anoop Misra, Chairman and Director of Diabetes and Endocrinology at Fortis C-DOC Hospital, New Delhi, highlighted the high calorie content of oils.

"Oils contain twice the calories of carbs and protein. With rising obesity rates, it is important to limit oil intake to 15-20 ml per day," he told IANS.

He recommended oils rich in monounsaturated fatty acids (MUFA) and polyunsaturated fatty acids (PUFA), which help lower bad cholesterol and support heart health.

"Mustard oil remains the best choice considering cost and health benefits," he noted, while advising against saturated fats to lower the risk of liver disease, heart attacks, and strokes.

Experts pointed out that cutting down on oil intake helps create a calorie deficit—a key factor in weight loss and weight maintenance.

Other measures to combat obesity include choosing home-cooked meals with regionally and seasonally available food items.

"Avoid junk foods, ultra-processed foods, sugars and sugary beverages, as well as high-fat and fried foods," Dr Vikram said.

He also stressed the importance of portion control, mindful eating, reducing screen time, and increasing physical activity.

Dr Parmeet Kaur, Chief Dietician at the Department of Dietetics, AIIMS, New Delhi, reinforced the need for a balanced approach.

"A well-balanced, diverse diet and at least 30 minutes of regular physical activity are essential for fighting obesity," she told IANS.

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Dr Vikram further urged people to stay active in their daily lives, even if they have desk jobs.

"Try to incorporate movement into your daily routine. If you have a sitting job, take short breaks every hour or so. Walk around for 10 to 15 minutes. Additionally, dedicate at least 30 to 45 minutes—or ideally up to an hour—for structured exercise," he advised.