The term obesity is derived from a latin word
obesus which means fat. It is a nutritional disorder and is more prevalent in prosperous countries (
In developing countries it is more prevalent in the wealthy society, whereas in fully developed countries it is more common in lower socio-economic groups.), it is the result of an
incorrect energy balance leading to an increased storage of energy in the body, mainly as fat.
The region where we store fat is largely a result of gender/age:
male: Apple-shaped fat around stomach and abdomen[android obesity]
female: Pear-shaped-fat around buttocks and thighs.[gynoid obesity]
After menopause, after 45-50 years, women tend to become apple shaped. The apple shaped body is a threat to all types of diseases like diabetes, heart attacks etc.
Body mass index= weight/ height square (in cms)
BMI
18.5-25 NOT OBESE
25-30 overweight
>30 morbidly obese
>50 super obese
>60 malignant obese
CAUSES OF OBESITY
Stress: Stress plays a vital role in obesity. Psychological disturbances propel a person to seek solace in food, this makes him/her consume excess food. Children suffering from such disturbances, tend to become obese.
Environmental causes: Obesity has now become a worldwide trend and in view of it scientist has given it a common word GLOBESITY.
Genetic cause: Obesity can be hereditary. Eighty percent of the offspring of two obese parents become obese.
Overweight mothers: Infants born to obese mothers have a greater tendency to gain weight in first few months of life or later.
Family influence: Behavioural pattern of parents regarding shopping,cooking,eating and exercise.
Reduced energy expenditure: Eats more calories and burn less calories.
Nibbling all night
Eating food faster and spending less time chewing each mouthful of food.
Improper functioning of endocrine gland, digestive disorders cause obesity.
Drugs: The use of steroids, oral contraceptives and insulin is commonly followed by weight gain.
Eating only at mealtimes and eating in
large quantities.
HOW TO LOSE WEIGHT
1. Smaller plate to lose weight- instead of full size plate, use quarter plates.
2. Use chopsticks.
3. Take plenty of salads and fruits(except banana).
4. Take plenty of water.
5. Avoid fruit juice.
6. Avoid sugar,refined foods.
7. Excercise 45 min a day,including half an hour brisk walk.
8. Avoid unnecessary stress and strain.
9. Eat 5-6 small/mini meals
10. Have soyabean
11. Take seasonal fruits
12. Cut down sugar and refined flour[ maida,sooji,corn flour,rice flour]
13. Walk 5-6kms everyday
14. Have light dinner.
FOOD TIPS
1. Rice kheer should be made from brown rice ,instead of basmati or normal rice
2. Carrot kheer can be made with milk ,instead of shudh ghee ka gajar ka halwa
3. Brown rice poha,and whole wheat bread should be taken
4. Instead of fried parantha tandoori roti and butter can be taken
5. Thin arrowroot biscuit instead of cream biscuit
FACTS AND GENERAL TIPS
1. Weight reduction should be gradual- not more than 0.5-1 kg a week.
2. Warning- 100 kcal in excess/day can increase your body weight approximately by 1 kg in 1 year.
3. For every extra kg of fat one tends to produce 20 mg cholesterol/day.
"Habits arise from purposeful psychological drives and can be subjected to will power"
Written by:
Pallavi Sinha.(Dietician) Ask her your health related questions at pallavi[at]hungrybangalore[dot]com.
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