You’re back home after a long, draining day. Work was exhausting, the traffic unbearable, and by the time you step through the door, all you want is peace. You freshen up, change into something comfortable, and sink into your couch. The kitchen? It’s the last place you want to be right now.

So, like every other day, you pull out your phone and scroll through your favorite food delivery app. Within minutes, you’ve placed the order. A warm, comforting meal — without lifting a finger. Just ₹30 for delivery and dinner’s sorted. Or so you think.
What if I told you, the price you’re paying for “unparalleled convenience” when you order from your favorite food delivery app is far more than a mere ₹30 delivery fee? The truth is scarier than you think. 

P.S — This is not meant to be a rant against food delivery or quick commerce platforms. I am a huge proponent and a heavy user myself but we cannot deny we have become lazier, spontaneous and unorganized as a result. The dour repercussions which I will discuss later in the article. 

It’s no secret that we’re in the midst of a massive epidemic — not of disease, but of overeating. And with that comes the slow, steady weight gain that eventually snowballs into a host of deadly lifestyle disorders: Type 2 Diabetes, Hypertension, High Cholesterol, and countless others — many of which have fatal consequences.

Now, gaining a couple of kilos above your natural body weight isn’t inherently harmful. In fact, your body is a remarkably efficient machine, evolved over millennia to handle such fluctuations with ease.

But pair that with a lifestyle more sedentary than a piece of log, and eating habits that are downright atrocious — and it becomes easy to push your body to the point of no return. Just look at the numbers: deaths from non-communicable diseases (NCD) jumped from 37% in 1991 to 61% in 2016. The correlation isn’t hard to find. Source

Over the last two decades, our lifestyle — especially in urban areas — has undergone a drastic transformation. But let’s address the elephant in the room — this is the lifestyle we live today, and it’s not going to change anytime soon. Does that mean we’re doomed for life? Probably not.

Why does this happen?

To understand the root of the problem, let’s break it down into parts:

1. Sedentary Lifestyle

Thanks to our 9–6 desk jobs and an increasingly inactive routine, physical movement throughout the day is severely limited. We’ve become lazy. We take the elevator instead of the stairs. We don’t do grocery runs — we order in. We don’t go to the theatre — we stream movies on our massive home screens. We don’t go out to eat — we get food delivered.

Even when we try to squeeze in a workout once in a while, it’s often not nearly enough to counter the hours of sitting we do every day. The reality is, physical inactivity has become our default setting.

2) Atrocious Eating Habits

Very few of us understand the basics of nutrition, let alone care about what we’re putting into our bodies.

Think of it this way: would you ever pour kerosene into your car instead of petrol? Of course not. It might run for a bit, but eventually the engine would fail — probably beyond repair.

Your body works the same way. Feed it junk consistently, and it will keep running — but at a cost. The good news? Unlike a car, your body is far more resilient. It can repair itself — but only if you catch the damage in time.

You don’t have to give up junk food entirely (although that would be ideal). What matters is balance. If your overall nutrition is on point, the occasional indulgence won’t hurt. But if your daily meals are consistently poor, no amount of “healthy snacks” can undo the damage.

3) Abundance of Artificial Food

We’re surrounded by engineered foods — not just synthetic ingredients, but combinations that rarely exist together in nature. These foods are low in satiety, high in taste, and designed to make you crave more. Take for example the combination of fat and carbohydrates — something rarely found together in nature. But when combined in processed foods like cheese pizzas or sugary pastries, they hijack our brain’s reward system, making these foods irresistible. It’s no surprise that we keep going back for more. Source

Have you ever wondered why it’s almost impossible to stop after one bite of chips or a slice of pizza? That’s by design. Now compare that with eating an apple — it fills you up quickly, and you’re good for hours, even though it has just a fraction of the calories.

The worst part? These hyper-palatable foods are everywhere. Supermarket shelves are lined with items that are calorie-dense, nutritionally empty, and designed to hijack your brain’s reward system.

4) Tobacco and Alcohol Use

Tobacco kills over 1.35 million Indians every year, causing cancer, heart disease, and respiratory illness. India has 266 million users, making it the second-largest consumer globally.

1. Cancer Risk
    Tobacco contains carcinogens that are directly linked to cancers — especially lung, throat, mouth, esophagus, and bladder.

2. Heart Disease & Stroke
    Smoking damages blood vessels, raises blood pressure, and increases the risk of heart attacks and strokes.

3. Respiratory Issues
    Leads to chronic bronchitis, emphysema, and worsens asthma. Smokers are at higher risk for COPD (Chronic Obstructive Pulmonary Disease).

4. Reduced Immunity
    Weakens your immune system, making you more vulnerable to infections.

5. Addiction
    Nicotine is highly addictive. Once hooked, quitting is difficult, which prolongs exposure to its harmful effects.

Alcohol use is rising fast. 160 million Indians drink, with 29 million suffering from dependence. It fuels liver damage, depression, binge eating, and road accidents.

• Liver Damage
   Heavy drinking can cause fatty liver, hepatitis, fibrosis, and cirrhosis.

• Increased Cancer Risk
   Associated with cancers of the liver, breast, mouth, throat, esophagus, and colon.

• Mental Health Issues
   Increases risk of depression, anxiety, and worsens pre-existing mental health conditions.

• Impaired Judgment & Risky Behavior
   Leads to poor decision-making, accidents, injuries, violence, and unsafe sex.

• Addiction & Dependency
   Long-term use can lead to alcohol dependence, which is hard to reverse without intervention.

Both substances worsen lifestyle disorders, weaken mental health, and trap people in a cycle of self-sabotage. While moderation is possible, abuse is more common — and the long-term effects are devastating, both physically and mentally.

How bad is the situation? Should I be worried ?

Obesity is officially an epidemic now. Over the past two decades, global and Indian populations have experienced significant increases in obesity rates and average Body Mass Index (BMI). Below is an overview of these trends:​

Global Trends:

• Adult Obesity Rates: In 2016, approximately 40% of adults worldwide were classified as overweight or obese. ​Our World in Data

• Childhood Obesity Rates: Between 1975 and 2022, obesity rates among children aged 5–19 increased significantly. In 1975, 0.7% of girls and 0.9% of boys were living with obesity; by 2022, these figures rose to 6.9% for girls and 9.3% for boys. ​worldobesity.org

  

Trends in India:

• Adult Obesity Rates: A study published in 2021 reported an estimated weighted prevalence of obesity among Indian adults (aged 18 to 80 years) at 40.32%, with the highest prevalence in southern India (46.51%) and the lowest in eastern India (32.96%). ​PMC

• Childhood Obesity Rates: A meta-analysis covering two decades estimated the prevalence of childhood obesity in India at 8.4%, with overweight prevalence at 12.4%. Male children were found to have higher obesity rates than female children. ​ScienceDirect

Abdominal Obesity: An analysis of the National Family Health Survey (NFHS-4) data indicated that the prevalence of abdominal obesity in India was 40% among women and 12% among men, with 5–6 out of 10 women aged 35–49 years being abdominally obese. ​The Lancet

 Prevalence of overweight in adults aged 20 years or older in the states of India, 1990 and 2016.” From this paper: The increasing burden of diabetes and variations among the states of India: the Global Buden of Disease Study 1990–2016, Lancet Global Health, 2018.

In 1990, except for two states (Punjab and Telangana), no state had over 14% of its population classified as overweight (BMI ≥ 25). However, by 2016, only a handful of states had less than 14% of its population classified as overweight. In fact, many states have over 29% of adults as overweight (states colored red in the infographic above). If India-specific BMI cut-offs (described in an earlier section above) were used, all of these overweight individuals would be classified as obese!

Comparative Analysis:

The data indicates a significant rise in obesity rates over the past two decades, both globally and within India. For instance, the increase in childhood obesity rates worldwide from 0.7% to 6.9% in girls and from 0.9% to 9.3% in boys between 1975 and 2022 underscores the growing public health challenge. In India, the adult obesity prevalence of 40.32% highlights a substantial health concern that has developed over recent years.​worldobesity.orgPMC

The aftermath?

The past two decades have witnessed a substantial rise in the prevalence and mortality associated with NCDs both globally and in India. Addressing this growing burden requires comprehensive public health strategies focusing on prevention, early detection, and effective management of these diseases.

Over the past two decades, non-communicable diseases (NCDs) have become the leading causes of mortality globally and in India. Below is an overview of their increased prevalence and associated deaths during this period:​

Global Trends:

• Mortality Rates: In 2021, NCDs were responsible for over 43 million deaths worldwide, accounting for approximately 75% of all non-pandemic-related deaths. Notably, about 18 million of these deaths occurred in individuals younger than 70 years. ​

• Historical Comparison: Between 2006 and 2016, NCDs accounted for 70% of all deaths globally, indicating a significant upward trend in the subsequent years. ​pmc.ncbi.nlm.nih.gov

Trends in India:

• Mortality Rates: In 2022, NCDs accounted for nearly 70% of all deaths in India. ​statista.com

• Historical Comparison: In 1990, NCDs were responsible for 40% of all deaths in India. By 2018, this figure had risen to 63%, highlighting a significant increase over the decades. ​

Specific NCDs:

• Diabetes: The global prevalence of diabetes has quadrupled since 1990, with 830 million people diagnosed as of 2022. ​New York Post

Are we doomed?

Fortunately, we’re not — but it’s not going to be a walk in the park either.
 Losing weight isn’t the real challenge; keeping it off is. That’s because our environment and lifestyle have both changed a lot. So unless we find a way to fit healthy habits into our everyday routine, it’ll always feel like we’re swimming against the tide.

The way we live today is the result of habits built over years. So if we want to turn things around, we’ll need to take it slow and start making small, consistent changes — one habit at a time.

And that begins with…

1) Mindful Eating:

Overeating has become prevalent, partly due to the widespread availability of highly palatable, processed foods. Unlike our ancestors who ate primarily for survival, modern habits often involve eating for various emotional reasons — hunger, boredom, happiness, or sadness. This shift contributes significantly to weight gain.​

Recommendation: Focus on consuming meals that meet your body’s nutritional needs. This doesn’t mean starving yourself but being attentive to portion sizes and avoiding emotional eating. Consuming fewer ultra-processed foods can lead to significant health improvements, including weight loss and reduced calorie intake. ​Verywell Health

2) Prioritize Protein Intake:

Incorporating adequate protein into your diet is crucial for weight management. Protein increases satiety, helping you feel full longer, and supports muscle maintenance during weight loss.​

Recommendation: Aim for each meal to consist at least 30% protein from a plethora of good quality sources like meat, eggs, legumes, lentils, dairy etc . This approach can enhance metabolism and assist in reducing body fat. ​

3) Balanced Intake of Carbohydrates and Fats:

Eliminating entire macronutrient groups like carbohydrates or fats is unnecessary and can be detrimental. Each macronutrient plays a vital role in bodily functions.​

Recommendation: Include a mix of complex carbohydrates and healthy fats within your daily calorie budget. For instance, carbohydrates provide energy for your muscles and central nervous system during movement and exercise. ​MD Anderson Cancer Center

4) Adequate Fiber Consumption:

Fiber is essential for digestive health and can aid in weight management by promoting a feeling of fullness.​

Recommendation: Incorporate fiber-rich foods like fruits, vegetables, legumes, and whole grains into your diet. Aiming for at least 30 grams of fiber daily can support weight loss efforts. ​Harvard Health

5) Ensure Micronutrient Sufficiency:

Micronutrient deficiencies are common and can impact overall health. In India, deficiencies in vitamins A, B12, D, iron, iodine, and folic acid are prevalent.​PMC

Recommendation: Consume a varied diet rich in fruits, vegetables, lean proteins, and whole grains to meet micronutrient needs. Regular health check-ups can help identify and address specific deficiencies. ​Supplementation in case of deficiencies can often be helpful.

6) Limit Sugary Beverages:

Sugar-sweetened beverages contribute to excessive calorie intake without providing satiety, leading to weight gain.​ Also, most of the sugary drinks are high in fructose which is detrimental to our body even when consumed in moderation and contributes to fatty live ( De Novo Lipogenesis )

Recommendation: Opt for water as your primary beverage. If you desire flavor, consider homemade lemonade or other low-calorie drinks. Moderate consumption of zero-calorie diet sodas is also an option. Reducing sugary drink intake can support weight management efforts. ​

7) Address Vitamin D Levels:

Vitamin D deficiency is widespread, particularly among urban populations with limited sun exposure.​

Recommendation: Regularly monitor your vitamin D levels and consider supplementation if necessary. Spend atleat 20 mins under direct sunlight everyday. Adequate vitamin D is crucial for bone health and overall well-being. ​

8) Foster a Healthy Relationship with Food:

Viewing certain foods as “bad” can lead to guilt and unhealthy eating patterns.​EatingWell

Recommendation: Adopt a balanced perspective where all foods can fit into a healthy diet in moderation. This approach can prevent binge eating and promote long-term adherence to healthy eating habits. ​EatingWell

9) Shift Your Perspective on Health and Fitness:

Recognize that achieving and maintaining a healthy weight is a long-term commitment, not a quick fix.​

Recommendation: Implement small, sustainable changes to your lifestyle that you can maintain over time. This mindset helps avoid the cycle of weight loss and regain. ​

10) Emphasize Consistency:

Consistency is key to successful weight management.​

Recommendation: Even with an average strategy, consistent efforts yield results. Conversely, the best plans can fail without regular adherence. Strive for progress, not perfection, and maintain your healthy habits over time. ​NY Metro Vein

By integrating these strategies into your lifestyle, you can work towards sustainable weight management and improved overall health.

Achieving a healthy weight isn’t about chasing quick fixes or punishing your body — it’s about building habits that nourish you, physically and mentally, for life. Every small, consistent choice adds up. Whether it’s choosing water over soda, prioritizing protein, or simply being more mindful with your meals, these decisions compound to create powerful results. Remember, it’s not about being perfect — it’s about showing up, every single day, for the healthiest version of you. Start today, stay consistent, and trust the process. Your body will thank you, and your future self will be proud.

Introducing Sustane — Your Partner in Lifelong Health

We get it — building sustainable habits can feel overwhelming. That’s exactly why we created Sustane.

Sustane is your personal health companion, designed to help you build sustainable habits that stick. No fads, no confusion — just practical tools and guidance to help you eat better, move more, and stay consistent for life.

Take charge of your health once and for all. With Sustane, getting fit is just the beginning — staying fit becomes effortless.

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All the best,