- Obesity is a position when an individual has stored excessive or abnormal body fat that will lead to various side effects on health. In other words, it is an imbalance caused when there is a vast difference between calories consumed and calories burnt. If we do not reduce the consumption of high calorie foods and reduce the physical activities done there will be an abrupt increase in weight.
- Obesity along with overweight are the most common health problems in India.
- It is also somewhat true that the problem of obesity is more in urban areas than rural. People who are involved in manual work or agriculture have less chance of being overweight. Body mass index (BMI) is an easy and common way to measure obesity. As per WHO if BMI is > or equal to 25 the person is overweight and if BMI is> or equal to 30 then they are obese.
- Obesity, overweight and other non-communicable diseases can be avoided or prevented by consuming healthy food and regular physical activity.
CAUSES OF OBESITY
- Lack of exercise
- Metabolic changes which trigger a better than normal level of lipoprotein lipase, the enzyme which directs the fat cells to store fat; or a faulty response to nerve impulses which instructs the cells to interrupt down their fat stores.
- Psychological problems.
- An environment where food is increasingly plentiful and available.
- Genetic predisposition.
- A Malfunction of “brown fat.” While white fat cells store calories, brown fat gives off calories as heat in order that they are not stored. Normal weight individuals may burn extra calories as heat after they overheat while obese people might not. This notion is simply tentative.
- Too high a “Set Point” The point determines a specific biological weight for every individual. It may well be lowered through exercise and a lower fat diet.
- Age: As you age, your body’s ability to metabolize food slows down and you are doing not require as many calories to keep up your weight. This is often why people note that they eat the identical and do the identical activities as they did once they were 20 years old, but at age 40, gain weight.
- Gender: Women are usually susceptible to be more overweight than men. Men have a next resting rate (meaning they burn more energy at rest) than women, so men require more calories to take care of their weight. When women approach postmenopausal, their metabolic rate decreases eventually. That is partly why many ladies gain weight after menopause.
- Genetics: Obesity tends to run in families. If your biological mother is heavy as an adult, there is approximately a 75% chance that you just are heavy. If your biological mother is thin, there is also a 75% chance that you just are going to be thin. Many of us genetically predisposed to obesity do not become obese or are ready to turn and keep it off.
- Environmental factors: An individual’s environment plays a major role. Environmental factors include lifestyle behaviors like what individual eats and the way active he or she is.
- Physical activity: Active individuals require more calories than less active ones to take care of their weight. Additionally, physical activity tends to lower food intake in obese which will help in weight management. Much of the rise in obesity within the last 20 years is assumed to own resulted from the decreased level of daily physical activity.
- Psychological factors: These factors also influence eating habits and obesity. Many of us dine in response to negative emotions like boredom, sadness, or anger. Those that have difficulty with weight management is also facing more emotional and psychological issues.
- Illness: There are few illnesses that can lead to obesity. These include hormone problems like hypothyroidism, depression, and a few rare diseases of the brain which will result in overeating.
- Medication: Certain drugs, like steroids and a few antidepressants, may cause excessive weight gain.
HEALTH RISKS OF OBESITY
- Any level of obesity could be a health risk factor, but a weight of 20% or more above desirable weight constitutes a precise jeopardy.
- Obesity is related to a reduced life span.
- General risk factors for cardiovascular disease like high BP and high blood cholesterol also are related to being overweight.
- A weight gain of 10 to 20 pounds is related to increased risk of coronary heart condition in both men and girls.
- The prevalence of diabetes is sort of 3 times higher in overweight persons than in normal weight people.
- Being overweight also a risk factor for cancer of the breast, the uterus, the colon, the rectum and also the prostate.
- Obesity increases stress on the body joints.
- It heightens the danger of surgery.
- The first step is to identify what percentage calories are being consumed on a routine so sit down with a nutritionist about what percentage calories should be consumed a day supported factors like age, gender, weight, and levels of physical activity. Variety of suggestions of a healthy diet chart to chop back weight are to eliminate calories that come from sugar or oil and to reduce portions consumed at each meal.
- Most people are under the impression that when following an obesity menu, they are going to end up consuming bland, boring, and tasteless meals on a standard place.
- However, this can be often not true the smallest amount bit, as several diet recipes that enable people to consume their favorite food, prepared in an exceedingly very healthy manner, flavored with healthy spices and herbs.
- Moreover, a diet in obesity allows people to eat a decent variety of foods, which include fresh fruit, vegetables, fish, skinless poultry, whole grains, certain cereals, seeds, and low-fat dairy products. Such a diet meets the obesity dietary needs of the bulk, eliminating unhealthy foods like saturated fats and trans-fats from a diet. To control obesity, carbonated beverages too, must be eliminated from your diet.
Some of the healthy foods that must be incorporated during a very weight loss diet:
- Between 4 to 7 servings of fresh fruits and vegetables on a usual as they are loaded with vitamins, minerals, fiber, and antioxidants. These foods don’t seem to be only for weight loss, but it also reduces risks of the many diseases
- Whole grains like whole wheat bread and pasta, breakfast cereal (low sugar), brown rice, barley, oat bran and oats.
- Low fat dairy products like milk, plain yogurt, and cheese
- Seeds and a few types of nuts
- High quality protein, which is low in fat, like chicken, fish, and legumes.
Obesity hits every major organ system within the body such as heart, sleep, diabetes, cancer, and also the various nerve related problems.
Emotional Aspects of Obesity
One of the foremost painful aspects of obesity could even be the emotional suffering it causes. American society places great effort on physical appearance, often equating attractiveness with slimness or muscularity. Additionally, many of us wrongly stereotype obese people as gluttonous, lazy, or both. However, more and more evidence contradict this assumption. Obese people often face prejudice or discrimination at work, at school, while trying to find employment, and in social situations. Feelings of rejection, shame, or depression are common.
When to be Cautious for Obesity
- If your BMI is 30 or greater, you’re in the category of obese. You must refer to your doctor about losing weight since you are at high risk of the various extraordinary conditions associated with obesity.
- If you have got a body like “apple shape” or “spare tire” – it means you have more fat in and around your abdominal organs as compared to normal persons. Fat deposited primarily around your middle increases your risk of the many of the intense conditions related to obesity. Women’s waist measurement should fall below 35 inches. Men should be but 40 inches. If you have got an oversize waist circumference, confer with your doctor about how you may overcome it and slim down.
Climbing to the Highest of the Food Pyramid
The new food pyramid offers you to choose the best choices of food even during your busy lifestyle. Learn why getting closer to the foundations may be an honest step within the right direction.
Vegetables: Going Green, Red, and Orange
Fruit: From Apples to Watermelon
Meats and Beans: Not Your Mama’s Protein
Milk, Yogurt and Cheese: Dairy Is Your Friend
Oils: The Good and the Bad
Eating by the New Food Guide Pyramid
The Facts About Vitamins
From A to zinc, discover all the remarkable vitamins that will boost wellness and facilitate your feel great.
Essential Vitamins for Ladies at All Phases of Age
Vitamins and Minerals: Best Food Sources
Antioxidants Aid in healthy Immune System: Best Super Foods for Optimal Health
The Benefits of Vitamin C
7 Nutrients Your Diet Could Unknowingly Be Missing
10 Everyday Super Foods
The Wonders of Water
Good Fat, Bad Fat: The Facts About Omega-3
Breakfast: The Foremost Important Meal of the Day
What’s for Dinner? Quick and Simple Options
Tips for Eating at Work
DAILY CALORIE REQUIREMENTS
DAILY CALORIES INTAKE FOR GRADUAL WEIGHT LOSS
TIPS FOR REDUCING YOUR FAT INTAKE
- Stop applying butter or ghee on bread/roti.
- Consume low fat milk in place of whole milk.
- Choose meats that are lower in fat like chicken and turkey rather than high fat meat like pork and beef.
- Trim any fat you will be able to see on the meat.
- There is hidden fat in every food, so eat less meat and more veg, and pulses.
- Avoid using mayonnaise and salad creams.
- Reduce intake of biscuits, pastries, chocolates, ice-creams, and cakes.
- Consume alternative of low-fat snacks.
- Consume Bake, grill, or stream food. Avoid fried foods.
Remember – if you wish to slim only, then 15-20% of the daily calorie intake should be coming from fat.
- Avoid eating junk foods that are high in fat.
- The skin from chicken and fish to be removed before cooking since the skins contain a high level of fat.
- It takes your brain 20 min to understand that your stomach is full. So, we should not eat too slowly, or you will become fat after eating less food.
- Eat more rice, potatoes, chapati – these carbohydrates are not any fattening sources. Ideally 58% of our diet should be within the style of carbohydrates.
- Avoid alcohol as it is high on calories.
- Eat to the extent till you are satisfied but not stuffed! Do not do over-eat without even realizing.
TIPS FOR REDUCING YOUR SUGAR INTAKE.
- Avoid foods with high added sugar contents, to ensure this check the labels before buying.
- Sugar has many alternative forms and should be referred as cane sugar, raw sugar, honey, muscovado (form of unrefined sugar with a powerful molasses flavor) or syrup.
- One of the simplest ways to cut down on sugar is to prevent adding it to tea and other beverages.
- If you chop your sugar intake to half (e.g., 1 tsp from 2 tsp) this may be a crucial contribution to your diet
- Use less sugar in tea or other beverages.
- Avoid sugar coated cereals.
- Avoid sugar based confectionary and fun foods.
- Avoid sweets and chocolates.
- Consume low calorie soft drinks.