India urges balanced diet and regular exercise to curb rising obesity

Weight gain is becoming a major health concern in India, increasing the risk of serious conditions such as type‑2 diabetes, high blood pressure, heart disease and stroke. Health experts advise that cutting out entire food groups is ineffective; instead, meals should include a balanced mix of fruits, green vegetables, whole grains, pulses, dairy and protein‑rich foods.

Calorie awareness is useful, but the focus should be on matching intake to individual needs based on age, height, weight, gender and activity level. Keeping a food diary, reading nutrition labels and watching portion sizes can help prevent hidden excess calories. Regular physical activity is equally essential: adults should aim for at least 150 minutes of moderate‑intensity exercise each week, plus strength‑training sessions on two days. Children and adolescents need a minimum of 60 minutes daily, while older adults should incorporate balance exercises to reduce fall risk. Pregnant and postpartum women are also recommended to engage in 150 minutes of light to moderate activity weekly, after consulting a doctor. Adequate sleep is highlighted as a further factor in weight control, as insufficient rest can disrupt hormones that regulate appetite.