With one in every four Indians being overweight, obesity in the country increased in 2019-211, and its prevalence is pegged at 40.3%. It’s a matter of concern, not from the cosmetic but personal and financial health point of view. Obesity leads to complications like hypertension, type 2 diabetes, heart disease, respiratory issues, fertility problems, digestive problems, osteoarthritis, and certain cancers. Along with one’s quality of life, it also affects their health insurance, as insurers consider an obese person’s short life expectancy when deciding the premium amount. So, it’s crucial to whittle down for your well-being in every way. That may seem like a big, fat task, but it’s not. Here are seven things you can do to keep obesity away.
How does Obesity Affect Health Insurance?
A person with a body mass index ( BMI) of 30 and above is considered obese and overweight if he/she is between 25 to 29. Obesity doesn’t come alone; it brings serious health risks along. The insurer will not extend your health insurance coverage if you have ailments arising out of obesity, as these fall under the exclusions category of the insurer’s list. Therefore, burning calories is necessary if you want to prevent diseases from burning a hole in your pocket. You can achieve a fit form with the following lifestyle changes and tips.
You will benefit if you buy health insurance at a young age, as the BMR (Basal Metabolic Rate) decreases with age and leads to weight gain as we grow older. Staying in good shape and purchasing a policy will protect you from obesity-related diseases and keep the policy affordable.
1. Avoid Sugary and Processed Food Items
Processed and sugary foods are directly related to a higher risk of obesity, diabetes, stroke and heart disease. Processed foods contain added sugar and are best avoided to maintain good health. As much as possible, avoid items such as candies, cookies, cakes and pastries, desserts such as ice cream and sweetened drinks, including aerated drinks, sports or energy drinks.
2. Include 80% of Fruits and Vegetables on Your Platter
High in antioxidants, dietary fibre, minerals, and vitamins, fruits and vegetables strengthen your immune system and keep your weight under control. High-fibre eatables can even prevent bowel cancer, and, in general, these natural foods reduce the risk of strokes, heart disease, and certain other cancers. As a rule, include 5 to 9 servings of fruits and veggies in your daily diet for good gut health.
3. Remain Physically Active
A sedentary lifestyle is a big no-no when it comes to fitness goals. You needn’t be a gym rat to stay in ship shape. A 30-minute daily workout routine — including running, brisk walking, aerobics, yoga or even light weight training will do you a world of good. You can even resort to reliable walk-at-home exercises, especially those that include a full-body workout. Online communities can work as a support group if you lack self-motivation.
4. Get Adequate Sleep
Sleep has a direct correlation with our physical and mental health. Sleep deprivation creates a hormonal imbalance, which results in overeating and, thus, weight gain. With inadequate sleep, your body alters the production of the hormones leptin and ghrelin, which regulate appetite, resulting in increased hunger pangs. Lack of sleep is related to growth hormone deficiency and spiked cortisol levels, which are both linked to obesity. The longer you stay up at night, the more chances of indulging in a midnight snack. Since digestion slows down when you sleep, going to bed will only mean weight gain.
5. Stay Stress-free
Stress adversely affects your mental and physical health. Many studies suggest that stress triggers brain activities that involve eating patterns and cause cravings for high-calorie foods. Do yoga or stretches, sleep well and get fresh air and sunlight to stay stress-free and thus avoid stress-eating or comfort-eating, which increases weight.
6. Stay Hydrated
Drinking more water can help you lose and maintain weight. A trusted study by PubMed Central states that drinking water increases the number of calories you burn, also known as resting calorie expenditure. The report further says that you can burn 23 calories if you drink 500 ml water, which means 2 kg of fat in a year. Drinking 1 litre to 1.5 litres of water daily can reduce weight, BMI, waist circumference, and body fat. The naturally calorie-free drink can also be an excellent replacement for unhealthy beverages.
7. Get Regular Health Check-ups
A stitch in time saves nine. Going for regular health check-ups will allow you to rest easy that everything is the way it should be or get timely help if you detect an ailment. Your health insurance benefits may include free medical check-ups. Find out more and go for it.
Read more - Benefits of Getting Annual Health Checkups Under Your Health Insurance
Conclusion
One should be about positive body image, but the body mass index (BMI) needs our attention. The more the BMI, the more health problems, health insurance premiums, or even chances of rejection. With a healthy lifestyle, including 30 minutes of workout each day, a clean diet, adequate sleep, etc., you can trump obesity. Remember, the numbers on your health insurance premium calculator will be favourable if the digits on your weighing scale are in the healthy range.
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