Obesity is often linked with junk food, sugary drinks and unhealthy eating habits. Many people believe that if they eat home-cooked food every day, they are automatically protected from weight gain and health problems. However, health experts say that this belief is no longer completely true, especially in large cities like Mumbai.
According to Dr Anju Shah, an aesthetic dermatologist and weight-loss expert, many people in Mumbai are gaining weight despite eating homemade meals regularly. Several of her patients avoid fast food, do not drink alcohol often and generally follow what they consider a healthy diet. Yet they continue to gain weight and develop health issues such as high insulin levels, fatty liver disease and other metabolic problems.
Experts say that obesity today is not just about what people eat. It is also about how they live. Long working hours, stressful jobs, poor sleep, long daily travel and late-night eating habits are creating a lifestyle that makes weight gain more likely.
As a result, many people are surprised when they gain weight even though they believe they are making healthy food choices. Doctors now say that managing weight requires looking at the whole lifestyle rather than focusing only on diet.
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Many people consider homemade food the best option for staying healthy. While home-cooked meals are generally healthier than fast food, experts say they cannot completely protect someone from obesity if other lifestyle habits are unhealthy.
Dr Shah shared the example of a 38-year-old finance professional from Mumbai. The woman had gained around nine kilograms over four years despite eating homemade food almost every day. Medical tests showed rising insulin levels and early signs of fatty liver disease.
The patient was confused because she believed she was eating correctly. However, the real problem was not only her food choices. Her daily lifestyle was also affecting her health.
According to experts, Mumbai is a city known for its fast pace and demanding work culture. Many people spend long hours at work, travel for hours every day and return home late at night. These habits create constant stress on the body.
When the body remains under stress for a long time, it produces higher levels of cortisol, commonly known as the stress hormone. High cortisol levels encourage the body to store more fat, especially around the stomach area.
This means that even people who eat healthy meals may struggle with weight gain if they are constantly stressed.
Another important factor is sleep. Experts believe poor sleep has become one of the biggest hidden causes of obesity in cities.
Research shows that many adults in the Mumbai Metropolitan Region do not get enough sleep. Some sleep for less than five hours a night. Experts recommend that adults should usually get at least six to seven hours of quality sleep.
When people do not sleep enough, the body undergoes several changes. Cortisol levels increase, making fat storage easier. At the same time, hormones that control hunger become unbalanced.
Two important hormones, leptin and ghrelin, help regulate appetite. Poor sleep reduces leptin, which signals fullness, and increases ghrelin, which increases hunger. As a result, people feel hungrier and are more likely to overeat.
Doctors say that many people begin the day already at a disadvantage because their bodies are affected by poor sleep before breakfast even starts.
Long daily commutes also add to the problem. Mumbai is known for heavy traffic and crowded public transportation. Many workers spend several hours every day travelling between home and work.
This daily travel reduces the time available for exercise, family activities and proper rest. It also creates constant low-level stress that keeps cortisol levels elevated.
According to experts, this combination of stress, lack of sleep and limited physical activity makes weight management much more difficult.
Experts emphasise that home-cooked food remains an important part of a healthy lifestyle. However, traditional meals may need some adjustments to match modern lifestyles.
Many Indian meals contain large amounts of carbohydrates through foods such as rice and rotis. While these foods are not unhealthy, experts say many people consume too many carbohydrates and too little protein.
A typical meal may include rice, rotis, dal and vegetable dishes cooked with extra oil. Although such meals can be nutritious, they may not provide enough protein for people who live largely sedentary lives.
Protein helps build and maintain muscle, keeps people feeling full for longer and supports healthy metabolism.
Doctors suggest asking a simple question at every meal: “Where is the protein?”
Good protein sources include paneer, tofu, pulses, eggs, fish and chicken. Including more of these foods in daily meals may help improve satiety, energy levels and body composition.
Meal timing is another important factor. Many working professionals in Mumbai eat dinner after 9 p.m. because of late work schedules and long travel times.
Experts say eating very late at night may affect how the body processes sugar and fat. The body’s metabolism naturally slows down during the evening, making late meals less efficient for energy use.
While it may not always be possible to eat early, experts recommend trying to have dinner as early as practical and avoiding heavy meals close to bedtime.
Regular exercise also remains essential. Even short walks, stretching sessions or simple workouts can help improve metabolism and reduce stress.
Doctors stress that obesity should no longer be seen as a failure of willpower. Instead, it is increasingly becoming a result of modern urban lifestyles.
According to experts, the obesity problem in Mumbai is being driven by several connected factors, including long working hours, poor sleep, stressful commutes, late-night eating and limited physical activity. Even people who eat homemade food can face weight gain if these issues are not addressed.
The key message from health experts is clear: maintaining a healthy weight requires more than just eating “ghar ka khana.” Good sleep, stress management, balanced nutrition, physical activity and healthy daily routines are all equally important. By making small but consistent lifestyle changes, people can improve their overall health and reduce their risk of obesity and related diseases.
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