What are the risks of obesity?
Obesity is a serious condition as it increases the risk of heart diseases, diabetes, joint pains, high blood pressure and some types of cancers such as colon, breast and uterine cancers. Obese people are also more prone to diseases and problems such as stroke, gall bladder disease, breathing problems (sleep apnoea syndrome), low back pain, swelling of the feet and ankles, imbalances and accidents. Obese people have a low self-esteem and they avoid company, which makes them insular and insecure.
AnchorHow is it diagnosed?
Obesity is determined by measuring body weight and fat. There are different ways of calculating body fat. Body mass index (BMI) is one of the best methods used to measure body fat. BMI is calculated as the ratio of the weight in Kg and height in square metre. Guidelines define overweight as a BMI between 25 and 29.9 kg/square meter and obesity as a BMI greater than 30. The doctor may also suggest blood test for sugar, cholesterol, and triglycerides. In case insufficient thyroid functioning (hypothyroidism) is suspected, the doctor will ask for a thyroid stimulating hormone test.
What is the treatment?
The simplest and the most basic principle is to reduce food intake,
especially the fat content, and increasing physical activity.
Increasing physical activity alone is not an easy way to lose weight
unless one combines it with a reduction of fat intake. Physical
activity includes walking, jogging, swimming, cycling, aerobics or any other household activity such as cleaning, washing, climbing stairs etc. The sense of well-being and weight loss motivates an individual to make changes in his or her diet as well. The best way of keeping a good control on ones dietary intake is to keep a daily diary, and writing down whatever one eats as one eats. Avoid high oil content in the curries and do not use butter on chappatis, which may be tasty without the fat. The doctor or health care provider evaluates the daily diet and plans a diet providing calories enough to maintain the weight below the ideal body weight.
Increase your physical; activity and reduce the intake of food. Your initial goal of weight loss therapy should be to reduce the bodyweight by 10% from baseline. With success, further weight loss can be attempted.Weight loss should be 1-2 kg for 6 months. Reducing dietary fat alone without reducing calories is not sufficient for weight loss. Reducing dietary fat along with dietary carbohydrates can help reduce calories.Weight maintenance program should be priory after 6 months.
In order to maintain one's weight, calories consumed should be equal to calories used. Energy balance is like a scale. When calories consumed are more than calories used, it results in weight gain. Let physical activity tip the scale in your favour. You can perform aerobic exercises 30 minutes a day thrice week. Avoid a sedentary lifestyle.
Certain medicines are also available for weight reduction. There are two main types of weight reducing drugs: one class decreases appetite while the other prevents dietary fat from being absorbed by the body. These drugs should be taken only with doctor”s advice, as there are a lot of side effects related with their use. Surgery to cure obesity should be undertaken as the last resort for people who are very obese, have tried all the other options available and have medical problems. The main surgical option is to have your stomach banded or stapled so that it cannot accommodate more food. Why not eat less voluntarily?
Few tips to bring about weight loss as well as ensuring good health:
Eat plenty of vegetables, fruits, and grain products like wheat.
Increase the consumption of complex carbohydrates like whole wheat, millet (jowar) and barley (bajra)
Restrict refined products such as flour (maida) and its products such as bread, noodles, macaronis and pastas in regular diet
Restrict fat and cholesterol rich foods. Only non-vegetarian foods (like eggs and dairy products) are good sources of cholesterol, however saturated fatty acids present in butter, ghee, vanaspati and coconut get metabolised to cholesterol in our body
Reduce the amount of sugars consumed
Consume raw fruits and vegetables in form of salads and raitas in every meal.These provide adequate vitamins, minerals and fibre. Fibre is essential as it aids in digestion, has an effective role in managing obesity and cardiovascular problems
Limit salt intake
Have small portions of food at a time
Do not skip meals
Have regular meal timings
Do not eat while cooking and watching television
Drink plenty of water (6-8 glasses) in a day
Exercise regularly. Do brisk walking at least for 20-40 minutes in a day
The best exercises that are sustainable and safe to loose weight are
aerobic exercises. Aerobic exercises usually involve vigorous exercises sustained over a period of several minutes and their effect is to increase the efficiency of the lungs, heart and blood circulation,which are collectively known as the aerobic system. Short and sharp bursts of activity which rely on the body”s reserves of oxygen do not produce a similar improvement. Exercises should increase strength and mobility and also aid relaxation. You can choose walking, swimming,bicycling as per your fitness level and increase gradually. You should plan on 20-minute sessions at least 3 times per week. Gradual changes in eating habits will help encourage a permanent lifestyle change. A slow weight loss of 1 or 2 pounds a week, until the desirable body weight is reached, is best.
