Why home-cooked food alone may not prevent weight gain in cities

Many people believe that eating home-cooked food is nough to stay healthy and avoid obesity. In many Indian homes, people think avoiding junk food, eating homemade meals, and staying away from alcohol automatically protects them from weight gain.

But health experts now say the problem may be more complicated, especially in big cities like Mumbai.

According to Dr Anju Shah, a weight-loss expert and aesthetic dermatologist, many people today are gaining weight even though they mostly eat homemade food and avoid fast food.

Doctors say obesity is no longer linked only to eating unhealthy snacks or restaurant food. Lifestyle habits, poor sleep, stress, long travel time, and late-night eating may also quietly affect metabolism and body weight.

Experts say this hidden problem is becoming more common among working adults in cities.

Many people continue gaining weight even when they feel they are eating correctly.

Doctors explain that modern city life may slowly affect health in ways many people do not realise.

Why home-cooked food may not always be enough

Dr Anju Shah shared an example of a woman living in Mumbai who surprised even herself after gaining weight.

The woman, a 38-year-old finance worker from Andheri, had gained around nine kilograms despite eating homemade meals regularly for several years.

She rarely ate junk food and mostly followed what she believed was a healthy routine.

But medical reports later showed rising insulin levels and early signs of fatty liver.

This left her confused.

She wondered how weight gain happened when she was eating “ghar ka khana” almost every day.

According to experts, the answer may not only lie in food quality.

Doctors say the bigger issue is lifestyle.

Long office hours, stress, poor sleep, heavy traffic, long travel time, late dinners, and sitting for long periods may slowly affect the body.

Experts explain that many city workers live in constant stress.

Busy schedules leave little time for proper rest or recovery.

The body slowly starts responding to this pressure.

Doctors say stress increases cortisol, which is commonly called the stress hormone.

When stress remains high for long periods, the body may begin storing more fat, especially around the stomach.

Experts explain that obesity in cities may happen even when people avoid fried food and takeaways.

The hidden causes are often lifestyle-related.

Another major problem doctors highlight is poor sleep.

Many city workers sleep late due to office work, social media, commuting, or family responsibilities.

Some people sleep less than five or six hours every night.

Health experts say poor sleep affects hormones that control hunger and metabolism.

When people sleep less, the body may feel hungrier and crave more food.

Doctors explain that poor sleep affects important hormones, including leptin and ghrelin, which control hunger and fullness.

At the same time, cortisol levels rise.

Experts say sleeping less than six to seven hours regularly may slowly increase fat storage, especially around the waist.

Doctors believe poor sleep should not be ignored because metabolism depends heavily on rest and recovery.

Health experts say many people begin their day already tired and stressed, which quietly affects health.

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Stress, long commutes and late dinners may affect metabolism

Doctors say long travel time in cities like Mumbai may also play a major role in weight gain.

Many people spend hours daily sitting in traffic or travelling in crowded public transport.

Experts explain that commuting does more than waste time.

It may increase daily stress and reduce time for exercise, sleep, or relaxation.

Dr Shah says she often asks patients about their daily commute because it gives clues about overall health.

A stressful commute may quietly increase mental pressure throughout the day.

Experts explain that constant stress can affect metabolism and encourage fat storage.

Long travel also means people often return home late.

Because of this, many working adults eat dinner very late at night.

Doctors say eating meals too late may affect how the body processes food.

The body handles sugar and fat differently at night.

According to experts, late-night eating may slowly affect insulin levels, digestion, and fat storage.

However, doctors also understand that many city workers cannot easily avoid late dinners because of office hours and long commuting times.

Health experts say another hidden problem is food balance.

Although home-cooked food is generally healthier than processed food, some meals may still need adjustment.

Many traditional meals mainly contain carbohydrates.

Meals often include:

• Rice

• Rotis

• Dal

• Sabzi cooked in extra oil

Doctors say these foods are not unhealthy, but they may not always suit people living stressful and inactive lifestyles.

Experts explain that people who sit for long hours and move less may need better balance in meals.

Dr Shah says people should pay more attention to protein.

Instead of only eating carbs, meals should also include foods that keep people full longer and support muscle health.

Doctors recommend adding more protein-rich foods like:

• Paneer

• Eggs

• Tofu

• Pulses

• Fish

• Chicken

• Curd

Experts say protein may improve energy, help manage hunger, and support healthier body composition.

Doctors stress that obesity should not be seen only as a problem of eating too much or lacking discipline.

Many people blame themselves for weight gain even when several lifestyle pressures are involved.

Experts say city life itself may quietly increase health risks.

Long work hours, sitting for extended periods, poor sleep, stress, late meals, and reduced physical activity all work together.

Health professionals believe small improvements may help.

Sleeping better, walking more, reducing stress, eating balanced meals, drinking water, and adding protein may support healthier metabolism.

Doctors say the goal is not strict dieting but better daily habits.

Experts believe people should stop thinking only “I eat home food, so I am healthy” and instead look at the full picture of lifestyle and overall health.