Hey folks! I am back with a very important yet ignored topic- OBESITY. 26th November is celebrated as WORLD ANTI-OBESITY DAY. Obesity is the most common problem affecting most of the population worldwide. Slimness is seen as a symbol of beauty in our culture and obesity is often discriminated and people who are overweight or obese have poor self-image as well as poor confidence. I get many clients who come just for weight loss so that they can get married or come for a quick fix to attend a function. People often don’t understand that obesity doesn’t happen in one night nor does it can disappear in one night. Obesity is far more serious health problem and can lead to other health problems as well. Let us find out what exactly obesity is:
• What is Obesity?
Obesity is a condition where a person has accumulated excess adipose tissue leading to increased weight 20% more than the desirable weight. Many experts also believe that distribution of fat in the body is equally important.
• How to assess body weight?
There are many ways but the most accepted one is to calculate BMI (BASAL METABOLIC INDEX). BMI is categorized into four grades:
1. Underweight = <18.5
2. Normal Weight = 18.5 – 24.9
3. Over Weight = 25-29.9
4. Obesity = 30 or greater
What is Basal Metabolic Index?
It is mathematical formula which involves Height and Weight to calculate if your health is at risk or not.
BMI = BODY WEIGHT IN KILOGRAMS
(HEIGHT IN METER) X (HEIGHT IN METER)
• Types of Obesity:
Based on the distribution of fat in the body are two types of Obesity:
1. APPLE SHAPE / CENTRAL OBESITY- Where the fat is deposited in and around the waist.
2. PEAR SHAPE OBESITY- Where the fat is deposited in the lower half of the body.
• Causes of Obesity:
1. Genetics: Genetic inheritance increases the chances of accumulating more fat. You are at 80% risk if both your parents are obese which is reduced to 50% when your one parent is obese.
2. Eating: Too much eating and wrong eating with little or no physical activity is invariably the most important cause.
3. Stress: Cortisol hormone released due to stress can slow down your metabolism which can lead to obesity. Also food acts as stimulant for the endomorphin which is a feel good neurotransmitter. Eg. Chocolates or sweets. So people who are stressed or depressed more often end up consuming more calories ultimately gaining more weight.
4. Hormones or health problems: Hypothyroidism, Cushing’s Syndrome, Polycystic Ovarian Syndrome, menopause, etc. can affect your weight in a negative way.
5. Modern Technology: Mobiles, lifts, cars, laptops, and the list continues. Obviously we are aware of the disadvantages yet we focus on only the advantages of the modern gadgets.
• Consequences of Obesity:
1. Physical disability
2. Metabolic Disorders
3. Heart related problems
4. Sleep Apnea
5. Gall stones
9. Psychological Distress
• How can you lose weight?
You need to understand your body type. Every individual is different. Do not compare with others. Work on your body and mind.
EAT HEALTHY: Select your food wisely. Eat plenty of fruits, green vegetables, etc as they are low calorie and high fiber foods. Make sure your plate contains a balanced menu in each meal.
CONSUME GOOD QUALITY PROTEINS:
1. DAIRY PRODUCTS- Consume low fat milk, curd, paneer, and different dairy products which will provide you with essential vitamins and minerals along with good quality proteins.
2. EGGS AND FISH- These proteins are first class proteins with important vitamins and minerals. Eat chicken breast as baked, roasted or boiled form. Limit your red meat intake.
3. Vegans can go for seeds, nuts and lentils.
DON’T SKIP ANY MEAL: Eating small portions at frequent intervals is important to lose weight. Skipping any meal would slow down your metabolism and you would end up losing muscle instead of fat from the body.
DRINK PLENTY OF FLUIDS: Keep yourself hydrated so that the organs can function properly. Avoid carbonated, sugary drinks, fruit juices and alcohol.
EXERCISE: Any form of exercise is helpful to lose weight. Don’t stress or exhaust your muscles. Begin slowly and gradually increase your time and intensity. On an average if you are following a healthy balanced diet you can exercise for 30 mins 6days a week or 60 mins 5 days a week.
HEALTHY LIFESTYLE: Walk or cycle for short distances instead of using bike or car. Use stairs instead of lifts or escalators. Do not watch TV or laptops while having foods. Fill your fridge with healthy snacks instead of junks. Cook at home or carry home food at work or study place. Take 5mins break when sitting for long and move your limbs.
SOUND SLEEP: Avoid using electronic gadgets while on bed. Undisturbed sleep helps in losing weight.
Folks always remember LOSING WEIGHT CAN BE HARD BUT KEEPING IT OFF IS EVEN HARDER. But if we try, we can reach our goal. After all God helps those who help themselves.