OBESITY – at a glance
OBESITY – at a glance
Obesity often results from taking in more calories than are burned by exercise and normal daily activities. Obesity occurs when a person’s body mass index is 25 or greater. The excessive body fat increases the risk of serious health problems.
RESPONSIBLE FACTORS for obesity or excess fat are basically one of the following
- Life Style
- Lack of Physical Activities
LIFE STYLE can be the key factor deciding your physical status, stamina and weight
obesity and sedentary lifestyle coexist. Physical inactivity a leading cause of disease and disability. Sedentary lifestyles increase all causes of mortality, double the risk of cardiovascular diseases, diabetes, and obesity, and increase the risk of osteoporosis, lipid disorders, depression and anxiety.
Household work – less physical activity due to machines or servants, small families and also assuming my women that household work is all the exercise they needed. Thus imbalance of calorie input and output happens, leading to obesity.
chronic stress can cause the body to release excess cortisol, a hormone critical in managing fat storage and energy use in the human body. Cortisol is known to increase appetite and may encourage cravings for sugary or fatty foods.
No personal attention ( due to family, kids and other social/professional responsibilities)
So, after attending almost everything else in the world, you just cant spare enough time for your well being !!!
Diet plays an important role in gaining extra Kgs.. Personal choices, advertising, social celebrations and cultural influences, as well as food availability, timing to eat, myths about food and pricing all play a role in determining what and how much an individual eats on a regular basis.
More junk food as it is readily and easily available.
Wrong choice of food due to lack of nutrient’s knowledge.
Stress leading to overeating.
LACK OF PHYSICAL ACTIVITIES / EXERCISE
Household work is not exercise
Mental stress does no good to you
lack of physical activities leads to:
And many more problems
PROBLEMS DUE TO OVERWEIGHT
- Gall bladder stone
- Back pain
- Some types of cancer
- Multiple joint pain
- Hormonal imbalance
- Skin diseases due to perspiration
COMMON LIFESTYLE DISORDERS
Hyperthyroid ( not common)
1. protein malnutrition
2. iodine deficiency
What you should not eat…
* soya bean, soya milk, should be cooked/ boiled
do not take in raw form
* Cruciferous veg. like cabbage, broccoli, Brussels,whole wheat, mustard
1. LDL – Low density lipoprotein “bad”
2. HDL – High density lipoprotein “good”
List of good food for sufferers…
1. olives and olive oil
2.”lite” and “proactive” margarine
3. Legumes- dry cooked, canned beans, soya products
4. fat free yogurt and dairy products
5. anti oxidant rich fruits and veg. which contain vit. C and beta carotene
Vit. c- grapes, oranges, berries, mango,
B-carotene- pumpkin, sweet potato, carrot, spinach
PREFFERED DIET INCLUDES..
*more fibers, chromium, zinc- get from raw onion, broccoli, tomato, lettuce
* high protein
Multivitamins and antioxidants
SOLUTION TO OUR PROBLEMS
DUE TO LIFESTYLE
Accept the truth
Try to asses yourself
Wish strongly to achieve the goal
Try to make good routine
Try to keep yourself busy
DUE TO DIET
Make good eating habit (timely)
No crush diet
Eat for health not for taste
Drink lots of water
Eat every two hours
Keep track of what you eat
Have more of protein food than fat food
DUE TO EXERCISE
Do regular walking, jogging and surya namaskar. It strengthens your ligaments, muscles which reduces joint pain and fat in your body.
Decreases the chances of osteoporosis
Do cardio exercises
Eg. Climbing the stairs
FOUR GOLDEN RULES
- Your first meal should not be tea or coffee, instead start with some warm water, can add honey or lemon also.
- try to eat small frequent meals at every 2-3 hrs. instead of 2 heavy meals to allow proper digestion.
- do some exercise or long walk when you eat more than regular to burn that extra calories.
- Take your dinner on time , preferably before 9 pm, have a little walk if you can.
I gain weight even if I don’t eat
No immediate action… in fact delaying to take any measures
Giving excuses of being busy to yourself
Consoling yourself by comparing yourself to others
ADVANTAGES OF LOSING WEIGHT
Improve blood glucose level
Staying heart healthy
Improve mobility and pain free joints
Improve energy and vitality
Enhances your look and features
Maintains your hormone level
Lower your cholesterol level and blood pressure
Improve your breathing pattern
Reduces fatigue which makes you more active
Decreases the chances of skin diseases due to less perspiration
ROLE OF SUPPLEMENTS
Helps to decrease your appetite
Prevents you from having weakness due to having less diet
Work as food supplement
Helps to burn extra calories
Lower cholesterol level
Maintains the sugar level
Strengthens the bones
Improves your skin tone
Prevents your skin and hair from side effects of dieting
Reduce the problem of gas and constipation
Accept the truth about your weight
Avoid giving excuses to yourself
Be realistic and be strong to achieve your goal
Follow above given dietary advice, lifestyle and do some exercise.
Diet (acc. req., lifestyle, hormones, age, calorie)
Medicine(herbal, ex., tejpatta, mari, haldi, supari, kokkam, cactus, homoeopathy digestive aids,)
Types of diet; zone diet,, gm diet,, low carb diet,, high protein diet,, zigzag diet,,.
*Weight * detoxification * complete skin and hair improvement