3 Ways You Can Beat Obesity

Raj Shamani
3 min readFeb 1, 2024


Image by Racool_studio on Freepik

Obesity is a common problem nowadays. We see a lot of people around us who are overweight and suffering from it. However, it is not as difficult as it sounds. You have to get over the mental construct, stop feeling bad for yourself, take charge of your own life. It is important to remember that you look good irrespective of the size. However, to keep your body fit and to be away from chronic diseases such as cholesterol and diabetes, you must keep the weight in check. Sometimes it can be the lifestyle, sometimes it may be genetics, sometimes it can be an eating disorder. Whatever the reason, celebrity nutritionist Ryan Fernando assures us that we can beat obesity. And here are some of the ways he suggested.

1. Patience

Someone is called obese when they weigh more than 100 kgs. Now this does not happen overnight. It takes years to reach this weight. So, If you come across ads claiming to help someone shed 30 kgs in 2 months, it’s likely a gimmick. No one can lose so much weight in such a short amount of time, and if they do that probably means that they have not done so in a healthy way. Weight loss needs to be a gradual process. One day you are eating junk food and cold drinks, the next day you eat nothing but greens and lose all the fat, it does not work like that. You have to slowly make a change towards a healthier option — no drastic measures are to be taken. For this, you need to be extremely patient and I do not say this lightly. The whole journey of losing weight and getting to your target number would take a good 30 months. And all that while you have to be patient, not lose calm.

2. Changing lifestyle

Lifestyle plays a huge role in our well being — both mental and physical. You have to sleep a minimum hour, you have to have a certain number of meals per day. You have to cut down on drinking alcohol and smoking. Cheat meals or having fun should be limited to one day a month and that is it. If you do not bring a change to your lifestyle you will not be able to beat obesity. Incorporating regular exercise into your routine can be a game-changer. Aim for at least 30 minutes uninterrupted moderate intensity or 15 minutes of high intensity work out every week. If you know that the following week might include a lot of eating out or celebrations, then work out more the previous week. It does sound like a lot of commitment and it is. Staying healthy, maintaining or losing weight is a huge commitment and you will be tempted more than once every day to leave it all and take a bite of that double cheeseburger. But do not. Think about your future, if you do not want to rely on medicines solely in the third quarter of your life, then you must change your lifestyle.

3. Better diet

The old saying, “You are what you eat,” holds true when it comes to obesity. Adopting a balanced and nutritious diet is paramount in achieving and maintaining a healthy weight. Start by incorporating more whole foods such as fruits, vegetables, whole grains, and lean proteins into your meals. These nutrient-dense foods not only provide essential vitamins and minerals but also keep you feeling fuller for longer, reducing the likelihood of unhealthy snacking. Monitoring portion sizes is another crucial aspect of a better diet. Be mindful of what and how much you eat, and avoid consuming large portions, especially of calorie-dense foods.

Beating obesity requires a holistic approach, which includes making lifestyle changes with a focus on a nutritious diet. Embracing physical activity, ensuring adequate sleep, and making mindful food choices are powerful tools in achieving and maintaining a healthy weight.

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Raj Shamani

200+Speeches in 26+Countries on Financial Freedom Investor: Startups, Stocks & Crypto