HOW TO KNOW IF YOU ARE OBESE
Obesity is a condition due to increase of body fat, the body fat increases in body there by producing negative impact on health. Normally people take obesity as overweight, but this is mis-concept as obesity is different from overweight. Obesity is considered when there is increase of 18% or more above the recommended weight for the corresponding age, sex, bone structure and height.
CAUSES OF OBESITY
Both male and female can suffer from Obesity. However, it’s prevalence is more common in female.
Factors that leads to obesity:
1. Eating excess of food with less or no physical exercise.
2. Over eating habits.
3. Chances Obesity are more in those persons who live sedentary life and lest common in those have active life style.
ADVERSE EFFECT OF OBESITY
1. Obesity reduces the life expectancy.
2. Obesity produces the following physical disabilities:
a. Abdominal Hernias
b. Varicose Veins
c. Flat Feet
d. Osteoarthritis of of large bones
3. Increase chances of fall/Injury because of poor reflexes.
4. High Blood Pressure (Hypertension)
Damage to vascular system and it doubles the chances of heart attack and stroke. It may also cause damage to kidneys.
5. It also produces metabolic disorders such as:
b. Cholesterol in Arteries
c. Stone in Gall Bladder
d. Diabetes Mellitus
REDUCING WEIGHT (OBESITY)
It is estimated that an active person will burn about 12-13 calories a day per .453kilograms of body weight. Therefore, a person having weight 63.5 kgs will need roughly 1650-1750 calories a day to maintain that, and less to decrease his weight. This can be used as a guideline for planning weight loss programme, by reducing intake of calories.
It is already stated that obesity is caused by intake of excess calorie and due to lack of physical exercise is also one of the major contributory factors. Dr.Abhishek suggested to an obese person to follow low calorie diet of 1300 kcal (calorie) which may help in reducing about 1-2 pounds a week. This low calorie diets must have good quantity of Proteins, Minerals & Vitamins. Once the body weight comes to the standard level according to the height, the weight maintenance diets (adequate in Proteins, Vitamins and Minerals) should be taken to keep weight constant i.e. between 1700-1800 kcal (calories).
IMPORTANT TIPS TO REDUCE OBESITY
1. You may not eat or drink the following:
a. Bacon, Fatty Meats, Sausages
b. Beer, Liquor, Wines
c. Butter, Margarines
d. Cakes, Cookies, Crackers, Doughnuts, Pastries, Pies
e. Candy, Chocolates, Nuts
f. Creams - Sweet and Sour, Cream, Cheese, Non-Dairy Cream
g. French Fried Potatoes, Potato Chips
h. Pizza, Popcorn, Snack Foods
i. Gelatin Desserts, Puddings (Sugar-Sweetened)
j. Gravies and Sauces
k. Honey, Jams, Jellies, Sugar and Syrup
l. Ice Cream, Ices, Ice Milk, Sherbets
m. Milk Whole
n. Muffins, Pan Cakes, Waffles
p. Soda (Sugar-Sweetened)
q. Yoghurt (Fruit-Flavoured)
2. Buy a reliable scale to weight yourself and a kitchen scale to weight your food.
3. Set a long term weight loss aim.
4. Cut down on salt.
5. Eat from a small plate.
6. Do not skip meals - else being hungry you will overeat at the next meal
7. Do not eat while you are out.
8. Weigh yourself quite often.
9. Do not be tempted by prohibited foods.
10. Do not eat while reading, watching TV, Video or games etc.
11. Keep tempting foods out of sight.
12. Try to relax.
13. Control your urge to eat.
14. Control the amount you eat.
15. Do not finish everything on your plate.
16. Eat little at dinner.
17. Shop only after eating.
18. Eat in the same place invariably.
19. Chew your food completely, never gulp it.
20. When you are angry, drink water.
21. Do not eat between meals except raw carrots.
22. Remove skin or visible fat from meat.
23. Do not use butter or sauce on vegetables.
24. Drink 7-8 glasses of water a day.
25. Do not eat fried foods.
26. Walk after night meal.
27. Be vegetarian to lose weight.
28. Use skim milk instead of cow or buffalo milk.
29. Walk daily in the morning.
30. Avoid foods high in saturated fat and cholesterol.