Nutrition and Lifestyle: The Key to Managing Obesity in India

by YOUxTalks | Jul 25, 2025 | Health

Obesity is becoming a major health issue in India, closely linked to diabetes, high blood pressure, and heart disease. A new study by the CSIR–Centre for Cellular and Molecular Biology (CSIR-CCMB), Hyderabad, shows that lifestyle and diet may play a bigger role in obesity among Indians than genetics.

Genetic Risks Don’t Always Apply to Indians

Most genetic tools for predicting obesity are based on European data. However, these tools don’t work as well for Indians. Indians often have more fat around the waist even at lower BMI levels, which raises the risk of serious health problems. This shows that lifestyle and environment have a stronger impact than genetics in India.

Lifestyle Changes Matter—Even for Those with High Genetic Risk

The study tracked people for nearly 20 years. It found that those with a high genetic risk of obesity did benefit from lifestyle changes like exercise and diet. But once they stopped, they gained weight back faster than others. This proves that while genetics matter, staying consistent with healthy habits is the real key.

Improving the Indian Diet

Traditional Indian diets—rich in lentils, vegetables, and spices—are healthy. But modern diets now include more processed foods, sugary drinks, and refined carbs. Experts recommend eating:

More whole grains, fiber, and protein
Less sugar and white flour
Seasonal fruits and vegetables
Healthy fats from nuts, seeds, and oils

Also, many Indians lack nutrients like vitamin D and omega-3, which are linked to weight gain and poor metabolism. Adding these through food or supplements can help manage obesity.

Exercise Is Just as Important as Diet

Physical activity helps control weight and improves metabolism. Aerobic exercise, strength training, walking, and cycling are all helpful. Short-term workout plans don’t work as well—regular daily movement makes a bigger difference, especially for people with a genetic tendency to gain weight.

Start Early: Prevent Obesity in Children

One powerful finding from the study is that obesity risk can be predicted in children as young as five. This means parents and schools can take early action by:

Encouraging outdoor play
Limiting screen time
Teaching kids to eat healthy
Involving families in meal planning

These habits can prevent obesity before it becomes a lifelong issue.

Stay hydrated: Drink enough water throughout the day; avoid sugary drinks.
Get quality sleep: Aim for 7–8 hours of restful sleep every night.
Manage stress: Stay connected with loved ones, take breaks from screens, and spend time outdoors or doing something you enjoy.
Avoid long sitting hours: Take short walking or stretching breaks every hour.
Practice mindful eating: Choose fresh, homemade foods and notice how your body feels while eating.
Limit late-night snacking: Try to finish your last meal at least 2–3 hours before bedtime.

Lifestyle Over Genes

The main message is clear—while genetics play a role, lifestyle and nutrition have a bigger impact on obesity in India. As Dr. Giriraj Ratan Chandak of CSIR-CCMB says, “Lifestyle, diet, and nutrition might play an equal or even greater role than genetics in predicting obesity in Indians.”

To fight obesity, both individuals and policymakers should focus on building long-term habits around healthy eating, physical activity, and early intervention.