Obesity
Weight loss- Todays concept:
Todays concept of weight loss is not mearly the loss in kilogram, but the “inch loss” INCH LOSS- means to the loss of weight in inches by the parts of the body like waist, pelvic an
d limbs.
Females now are conscious about their figure and body looks. Females of all age groups, weather the adults one or the adolescents are maintaining themselves. Flabby fatty looks are not accepted at social level because every one wants to be smarte in looks.
Generally diaticiansadvise few methods for the same purpose, like yoga, brisk walk, and diating that are result oriented.
Again along with diet restriction a major weight loss can achieve that is by taking few good items in regular diet and meals on proper time by using sprouts, salads, curds, milk, and milk products, fruits, raw vegetables and eggs, the purpose can be fulfilled also by avoiding fatty spicy food and meals.
Few essential factors like regular meals, sound sleep, and meditation practices forpeace of mind are badly required for the fitness of the body.
Obesity An overview......
Obesity is a condition in which excess body fat has accumulated to an extent that health may be negatively affected. It is commonly defined as a body mass index (BMI) of 30 kg/m2 or higher. This distinguishes it from being pre-obese or overweight as defined by a BMI of 25 kg/m2 but less than 30 kg/m2.
A crude population measure of obesity is the body mass index (BMI), a person’s weight (in kilograms) divided by the square of his or her height (in metres). A person with a BMI of 30 or more is generally considered obese. A person with a BMI equal to or more than 25 is considered overweight.
Excessive body weight is associated with various diseases, particularly cardiovascular diseases, diabetes mellitus type 2, obstructive sleep apnea, certain types of cancer, and osteoarthritis. As a result, obesity has been found to reduce life expectancy. A combination of excessive caloric intake, lack of physical activity, and genetic susceptibility is thought to explain most cases of obesity, with a limited number of cases due solely to genetics, medical reasons, or psychiatric illness.
The primary treatment for obesity is dieting and physical exercise. If this fails, anti-obesity drugs and (in severe cases) bariatric surgery may be attempted.
As obesity is one of the leading preventable causes of death worldwide and with rates of adult and childhood obesity increasing, authorities view it as one of the most serious public health problem of the 21st century. Obesity is often stigmatized in the modern Western world. However, it has been perceived as a symbol of wealth and fertility at other times in history and still is in many parts of Africa. Overweight and obesity are major risk factors for a number of chronic diseases, including diabetes, cardiovascular diseases and cancer. Once considered a problem only in high income countries, overweight and obesity are now dramatically on the rise in low- and middle-income countries, particularly in urban settings.
When a person consumes more calories than the energy they use, the body stores the extra calories in fat cells. Fat cells function as energy reservoirs. They grow or shrink depending on how people use energy. If people do not balance energy input and output by eating right and exercising, fat can build up. This can lead to weight gain.
Causes of Obesity:
There are many factors that contribute to obesity; these could range from genetic factors to depression. Obesity may be caused due to the following reasons:
- Genetic factors
- Eating Habits
- Physical activity
- Endocrine factor
- Trauma
- Prosperity and civilisation
Effects of obesity:
- Years of life lost
- Dysmetabolic Syndrome X
- Heart Disease
- High Blood Pressure
- High Blood Cholesterol
- Diabetes Mellitus
- Sleep Apnea Syndrome
- Obesity Hypoventilation Syndrome
- Respiratory Insufficiency
- Heartburn - Reflux Disease and Reflux Nocturnal Aspiration
- Asthma and Bronchitis
- Gallbladder Disease
- Stress Urinary Incontinence
- Degenerative Disease of Lumbo-Sacral Spine
- Degenerative Arthritis of Weight-Bearing Joints
- Venous Stasis Disease
- Emotional / Psychological Illness
- Social Effects
A low fat, low calorie, and high fiber diet was prescribed. Emphasis was placed on both short-term realistic goals (0.5 to 1.5 lbs of fat loss per week) and developing a foundation for long-term maintenance of a healthy, palatable diet. Retrospective studies suggest that, long-term, low fat, high complex carbohydrate dietary patterns are most effective for weight loss and maintenance.
This diet chart was given below really helped to shed excess weight to a good extent.
On waking
1-2 glasses of lukewarm water(with jeera,saunf,honey,lemon)
Breakfast (8.00 – 8.30 AM)
1 cup tea + ½ tsp sugar [skimmed milk]
+ 2-3 Idlis / 2 plain dosas[non-stick pan] + 1 cup sambar
No coconut chutney
[or] Sprouts ¾ + salad
[or] 1 veg sandwich made of 2 slices brown bread [no butter, cheese, jam, potato]
[or] Porridge – Ragi/ white oats
[or] Corn flakes/ wheat flakes + 1 cup skimmed milk
[or] Poha/upma/dalia + veg [ 1:3 proportion]
Brunch (10.30 AM)
1 fruit [ avoid banana, chikoo, custard apple, pineapple,grapes,mango,jackfruit]
No fruit juice
Fruits to eat: Apple, peaches, pears, oranges, sweet lime, papaya, watermelon, guava.
Lunch(1.00 PM)
1 bowl home made veg soup/rasam/2 glasses of buttermilk
+ 1 bowl salad
+ 2 chapattis without oil/ghee or 1 cup rice or 1- 1½ plain tandoori roti
+ 1 cup dhal/sprouts without coconut
+ 2cups veg (1 cup green leafy veg(dry) + 1 cup other veg)
[avoid potato, sweet potato, jam, beetroot]
+ 1 cup skimmed curd.
Snacks(5.00 PM)
1 cup tea + ½ tsp sugar [skimmed milk]
+ puffed rice + salad/ 2 marie biscuits/1 cup salad/ 1 cup popcorn
Dinner(8.00 PM)
Dinner same as lunch [ Avoid Rice]
Note:
Drink at least 12-15 glasses of water per day
Sugar/oil – 2 tsp each day
Avoid sweets, fried, aerated drink, canned food, processed food, coconut, ground nut
Brisk walk – 1 hr per day
