A Growing Health Crisis With Alarming Numbers Obesity in India.

Jatinder Singh, Jadetimes Staff

J. Singh is a Jadetimes news reporter covering Health and Asia news.

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Image Source: istockphoto.com

Once considered a problem of the West, obesity is now one of India’s most pressing public health challenges. While India still struggles with malnutrition and undernourishment in certain regions, a parallel epidemic of overnutrition is taking shape in urban and semi-urban populations.Obesity is no longer a sign of wealth or prosperity it is now a serious medical condition linked to lifestyle diseases such as diabetes, hypertension, heart disease, infertility, and cancer.

The Numbers: How Big Is the Problem?

• According to the World Obesity Atlas 2023, India is projected to have over 27 million obese children by 2030, the second-highest in the world. As per NFHS-5 (National Family Health Survey 2019-21) 24% of Indian men and 25% of Indian women are overweight or obese (BMI ≥ 25). In urban areas, obesity rates are even higher, up to 1 in 3 adults.According to the Indian Journal of Community Medicine, the obesity rate in Indian adults has doubled in the last two decades.Childhood obesity has increased by more than 200% in the last 10 years in urban India. India is now dealing with a "double burden" of malnutrition underweight in rural areas, and overweight/obese in cities.

  
  

What’s Fueling the Obesity Epidemic in India?

India is witnessing a rapid rise in obesity particularly in urban areas, among working professionals, teenagers, and even children. While genetics play a small role, it is modern lifestyle changes and behavioral patterns that are the major culprits.

Unhealthy Diets Sharp increase in junk food consumption (pizza, burgers, sugary drinks).High intake of refined carbs (white rice, white bread, packaged snacks).Rise in eating out and food delivery services, especially in Tier 1 and Tier 2 cities.Increased consumption of sugar-loaded beverages (soft drinks, energy drinks, bottled juices).The average Indian consumes twice the WHO-recommended limit of sugar per day.

Sedentary Lifestyle Desk jobs, remote work, and long screen hours have drastically reduced physical activity.Average daily physical movement has dropped to under 30 minutes for many urban adults.School children are spending more time on screens than in outdoor play.According to the ICMR, 80% of Indian adults don't meet the minimum recommended activity levels.

Irregular Eating and Sleep Patterns Late-night eating, skipping breakfast, binge-eating, and sleep deprivation contribute to hormonal imbalances that lead to weight gain.Irregular sleep interferes with leptin and ghrelin, hormones that control hunger and fullness.People sleeping less than 6 hours per night are 55% more likely to become obese.

Stress and Mental Health Stress from work, finances, relationships, or academic pressure is pushing more Indians to emotional eating and food addiction.Stress triggers cortisol, a hormone that increases belly fat.Studies show that stress-eating contributes to abdominal obesity, even in people with normal BMI.

Genetic & Socioeconomic Factors Indian bodies are genetically more prone to central obesity (fat around the abdomen).Cultural practices like overfeeding children, using food as a reward, or social overeating also play a role.The belief that “healthy” means “fat” still persists in many parts of the country.

Obesity in India isn’t just a personal problem, it's a national health emergency. But the good news is, it’s largely preventable.

With better awareness, natural nutrition, exercise, and time-tested systems like Ayurveda, India can return to its roots of balanced, healthy living.

"We don’t need more fad diets. We need to go back to how our grandparents lived with seasonal food, simple routines, mindful eating, and movement."

The Cost of Obesity: More Than Just Weight

Obesity is not just about appearance — it’s a gateway disease. It increases the risk of:

Disease Obesity Increases Risk By

Type 2 Diabetes 3 to 7 times

High Blood Pressure 2 to 3 times

Heart Disease 3 times

Stroke 2 times

Certain Cancers (e.g., colon, breast) 1.5 to 2 times

Infertility & PCOS Up to 60% of obese women affected

Erectile Dysfunction in Men Strongly linked to belly fat and low testosterone

Affects All Age Groups

• Children: Obesity leads to early puberty, joint pain, low self-esteem, and risk of adult diabetes.Young adults: Affects fertility, performance, and mental health.Middle-aged adults: Risk of chronic diseases skyrockets.Seniors: Mobility issues, arthritis, and poor immunity increase with weight.

  
  

Why Weight Loss Is So Difficult in India

Lack of awareness about calorie intake and portion control. Too much focus on quick fixes: crash diets, slimming teas, and "miracle" pills. Absence of nutrition education in schools or public media. Stigma around fitness — especially for women. Growing digital addiction, reducing outdoor and physical time.

The Way Forward: What Can We Do?

 Dietary Reforms Eat more whole foods: fruits, vegetables, whole grains, legumes.Cut down on sugar, white carbs, fried food, and processed snacks.Drink water, not sugary beverages.Include herbal supplements like moringa, cinnamon, fenugreek, triphala, and green drinks to boost metabolism.

2. Daily Movement Walk 8,000–10,000 steps daily.Practice yoga, strength training, or cardio at least 4–5 times a week.Reduce screen time and increase outdoor activity.

3. Mindful Living Prioritize sleep, stress management, and emotional health.Use practices like meditation, journaling, and pranayama.Set realistic weight goals and stay consistent.

Ayurveda & Natural Wellness Can Help

Ayurveda treats obesity as a result of Kapha imbalance, poor digestion (low Agni), and toxin (Ama) accumulation. Holistic remedies include:Triphala Churna – for detox and digestion,Guggul and Trikatu – for fat metabolism, Moringa, Amla, and Green Teas – for antioxidants and metabolism, Customized diet plans based on body type (Prakriti),Natural methods like Panchakarma detox, Abhyanga (massage), and herbal weight-loss capsules are gaining popularity for sustainable results.

 Wake Up Before the Scale Tips Too Far

India stands at a critical health crossroads. If current trends continue, obesity-related diseases could overwhelm our already burdened healthcare system in the next decade.But the good news is obesity is preventable and reversible. It starts with awareness. Then action. Small, smart choices made daily.

“Your weight is not just a number. It’s a reflection of your lifestyle, your stress, your habits — and your future health.”