The Indian Council of Medical Research (ICMR) has recently released a set of guidelines urging people to lose weight gradually and adopt a balanced diet to achieve their weight loss goals. The guidelines recommend against rapid weight loss and the use of anti-obesity drugs, emphasizing the importance of a healthy lifestyle to prevent abdominal obesity, overweight, and overall obesity.
According to the guidelines, a Body Mass Index (BMI) ranging from 23 to 27.5 Kg is considered overweight as per Asian cut-off standards. It is alarming to note that over 30% of urban adults and 16% of rural adults fall into the overweight category. To combat this issue, ICMR suggests that weight reduction should be gradual, with weight reduction diets not falling below 1000 kcal/day and providing all necessary nutrients. A safe reduction of half a kilogram of body weight per week is recommended.
The guidelines also emphasize the importance of incorporating fresh vegetables, whole grains, pulses, and beans into one’s diet to maintain a healthy weight and waist circumference. Foods such as sugar, processed products, and fruit juices should be avoided, while regular physical activity and yoga are recommended as effective ways to lose weight and maintain good health.
To help individuals choose healthy options for weight loss, ICMR has provided the following tips:
1. Plan balanced meals with plenty of vegetables to curb cravings and reduce the need for extra calories.
2. Increase vegetable intake as they are low in calories and high in essential nutrients.
3. Practice portion control to prevent overeating.
4. Choose nutrient-dense snacks like nuts, plain yogurt, and cut vegetables with spices.
5. Opt for lean meats such as skinless poultry, lean cuts of meat, and fish.
6. Use healthy cooking methods like grilling, baking, steaming, or sautéing to reduce the energy density of meals.
7. Limit sugary beverages and opt for water, herbal tea, or unsweetened beverages.
8. Read food labels to make informed choices about calories, saturated fats, added sugar, and sodium.
By following these guidelines and making conscious choices about their diet and lifestyle, individuals can achieve their weight loss goals in a safe and sustainable manner. It is essential to prioritize health and well-being over quick fixes or drastic measures that could have negative consequences in the long run.
In conclusion, ICMR’s guidelines on weight loss emphasize the importance of gradual and sustainable approaches to achieve a healthy weight and prevent obesity-related diseases. By adopting a balanced diet, incorporating physical activity, and making informed food choices, individuals can take control of their health and well-being. It is crucial to prioritize long-term health over short-term results and seek professional guidance when needed to ensure a safe and effective weight loss journey.