Daily Habits Can Reverse Obesity Over Time

Dr. Shreya Sharma, the best endocrinologist in Dehradun, strongly advocates for sustainable lifestyle changes rather than quick fixes when it comes to treating obesity.

Understanding Obesity:

Before we discuss habits, it’s important to understand obesity itself. Obesity is not just about extra weight; it’s a complex medical condition where excess fat accumulates in the body to the point where it can negatively affect health. People with obesity are at a higher risk for diseases like diabetes, heart disease, joint problems, and even certain cancers.

However, Dr. Shreya Sharma, who is considered the best endocrinologist in Dehradun, believes that obesity can be reversed with the right approach. The key is to focus on long-term, sustainable changes instead of temporary diets or weight-loss gimmicks.

Why Small Habits Matter More Than Big Changes?

When people think of weight loss, they often imagine extreme diet plans, expensive gym memberships, or complicated workout routines. While these may work for some, they are rarely sustainable for the majority of people. The human brain resists drastic change because it feels uncomfortable. That’s where small habits come into play.

Small changes are easier to stick with, and when repeated daily, they build up into powerful transformations. According to Dr. Shreya Sharma, making one small positive change each week can gradually reverse obesity over time without causing stress or frustration.

Daily Habits That Can Reverse Obesity:

• Start the Day with Water: Drinking a glass of water first thing in the morning helps kickstart metabolism. It also helps control appetite and supports digestion. This simple habit can help you naturally consume fewer calories throughout the day.
• Eat More Home-Cooked Meals: Fast food and processed snacks are loaded with unhealthy fats, sugars, and preservatives. By preparing more meals at home, you control the ingredients, portion sizes, and cooking methods. Dr. Shreya Sharma, hormone doctor in Dehradun, recommends cooking with fresh vegetables, whole grains, and lean proteins to build balanced meals.
• Add More Fiber to Your Diet: Fiber is essential for digestion and keeps you full for longer periods. Foods rich in fiber like vegetables, fruits, legumes, and whole grains can help reduce cravings for unhealthy snacks.
• Move a Little Every Hour: If you sit for long hours at work, set a reminder to stand up, stretch, or walk for a minute every hour. These mini-breaks not only prevent stiffness but also keep your metabolism active.
• Eat Mindfully: Mindful eating means paying attention to what you eat, chewing slowly, and enjoying every bite. When you eat mindfully, you naturally eat less because you give your brain time to recognize fullness.
• Swap Sugary Drinks with Healthier Options: Soft drinks, packaged juices, and flavored coffees are full of empty calories. Replacing them with water, herbal teas, or infused water significantly reduces sugar intake and helps with weight control.
• Prioritize Sleep: Lack of sleep increases hunger hormones and reduces satiety hormones, leading to overeating. Dr. Shreya Sharma, the best endocrinologist in Dehradun, often emphasizes the importance of good sleep hygiene in obesity treatment.
• Practice Portion Control: Even healthy food can lead to weight gain if consumed in large portions. Using smaller plates, reading food labels, and learning to listen to hunger cues are effective ways to practice portion control.
• Add Protein to Every Meal: Protein is essential for muscle repair, keeps you full for longer, and boosts metabolism. Include good sources of protein like eggs, lentils, tofu, chicken, or fish in every meal.
• Track Your Progress: Tracking food intake, exercise, and weight regularly helps you stay accountable. Apps and journals can help you see patterns and identify triggers that lead to overeating.

The Psychological Aspect of Obesity:

Obesity is not just a physical condition — it’s deeply tied to emotions, habits, and mindset. Stress eating, boredom snacking, and emotional bingeing are common among people with obesity.

Dr. Shreya Sharma, best endocrinologist in Dehradun, often works with her patients to understand the emotional triggers behind their eating habits. Addressing these psychological factors is just as important as diet and exercise.

Consistency over Perfection:

One of the biggest reasons people fail at weight loss is because they aim for perfection. Missing a workout or eating a slice of cake often leads to guilt and the feeling of failure, causing people to quit entirely.

The truth, according to Dr. Shreya Sharma, is that consistency matters much more than perfection. It’s okay to indulge occasionally as long as you return to your healthy habits the next day.

Long-Term Benefits of Small Habits:

When you develop small healthy habits, the benefits go beyond weight loss:

• Improved digestion
• Better energy levels
• Stronger immunity
• Reduced risk of chronic disease
• Better mental clarity and mood

These benefits create a positive cycle, encouraging you to keep going.

Dr. Shreya Sharma, known as the best endocrinologist in Dehradun and a leading obesity specialist in Dehradun, has helped hundreds of patients lose weight through small habit changes. Many of her patients had struggled for years with obesity and failed on extreme diets. However, by adopting gradual, manageable habits, they saw sustainable weight loss and lasting health improvements.