00:00Music
00:12It is said that a person who does not have a stomach after marriage and does not lose hair is not happy with the marriage.
00:19Nowadays, the idea of happy marriage is put from your potbelly.
00:23Often such things are said as a joke, but this is not limited to just a joke.
00:28You must have seen that in India, the potbelly, i.e. the protruding part of the stomach, is generally used by every person.
00:35Let me tell you, this is not just a matter of appearance, it is also a serious health concern.
00:40Today we will know why Indians have to face potbelly?
00:44What is the role of diet and lifestyle behind it? What is the solution to this?
00:49Today we will discuss all these things openly.
00:52Hello, my name is Ankur Najariya. Welcome to Healthy Nagariya.
00:56Potbelly is growing rapidly in India.
00:58According to WHO, for men, 90 cm, i.e. 35 inches, and for women, 80 cm, i.e. more than 31.5 inches, the waist size is considered dangerous.
01:10In many studies, it has been found that the maximum Indian population is its prey.
01:14But what is the reason for this? Let's know.
01:17Although Indian food is very tasty and spicy, but it has the highest amount of carbohydrates.
01:24In Indian diet, there is always rice, roti, and potatoes.
01:27In these, the amount of carbs is high.
01:30According to the Journal of Diabetes Research, by continuously taking a high-carb diet, the fat around the stomach begins to accumulate.
01:38But the problem is not just carbs, protein deficiency is also a big problem in our diet, which helps to improve muscle development and metabolism.
01:48According to an ICMR report, protein intake in Indians is much less than the recommended level.
01:56Especially in rural areas, where vegetarian diet is taken the most.
02:01Now let's talk about lifestyle.
02:03In India, most people do desk jobs, where it is common to sit all day.
02:08In a study by the Indian Journal of Community Medicines, it has been found that about 80% of the urban areas of India do not do physical activity.
02:18Along with this, they work for a long time and spend an average of 7-8 hours a day on the screen.
02:26Which can be a reason for not doing physical activity.
02:29But this belly is not just a problem of appearance, the fat around the stomach is also dangerous.
02:35Because this is your most important organ, such as your heart, liver and around the kidney.
02:42According to a research published in the Diabetes Journal, POTB can be the biggest cause of type 2 diabetes.
02:48It also increases the risk of heart disease and high BP.
02:52According to the Indian Heart Association, those who have a large waist size, have a higher risk of high BP and heart disease.
03:01So many health problems can only happen to you from the POTB.
03:05But this is what is going on in the mind that how to get rid of it?
03:09Let's know.
03:10It starts with your diet.
03:12Instead of eating refined carbs, you should eat whole grains.
03:18Increase the intake of protein in the diet and control as much as possible on fried foods.
03:23The most important thing is that exercise is equally important.
03:26According to the American Heart Association, you need to do moderate intensity aerobic exercise for at least 150 minutes a week.
03:35Also, you can get a lot of help by walking or standing in the break during work.
03:41If you also want to get rid of your POTB problem, then you need to take a balanced diet along with adequate protein.
03:49You should do regular physical activity and try to balance your work life.
03:54A healthy waistline is not only good for your look.
03:57It is also very important for your heart, blood sugar control and heart safety.
04:03By the way, do you also have POTB?
04:05So what do you do to solve it?
04:08Tell us in the comment box.
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