‘Obesity’ means an increase in weight i.e. 20% greater than an individual's desirable weight. In obesity there is excessive amount of body fat. In males there is more of abdominal obesity and in females it is gluteal (Bottom & hips) obesity. Obesity is an illness more common in the affluent society. Measuring fat in humans requires special instruments and therefore, excess weight is usually defined by measuring the body mass index (BMI).

BMI = Person’s weight in kg. __ (kg/ sq.m)

Person’s height in meter square

Average BMI of an adult = 18.5-24.9 kg/sq.m.

Overweight person BMI = 25-29.9 kg/sq.m.

Obese person BMI = over 30 kg/sq.m.

 

Causes:

It is important to understand that excess of fat accumulates because there is imbalance between the food eaten and energy expended.

Apart from this,

·         Familial and genetic predisposition plays major role.

·         Sedentary life style. (Your unhealthy eating and exercise habits are likely to be inherited by your children.)

·         Long term steroids, antidepressants intake.

·         Stress.

·         Chronic fatty diet also leads to obesity. It is not the amount of food, but the type of food that causes weight problems.

·         Other illnesses that can lead to obesity are:

- Diabetes.
- Thyroid, pituitary or adrenal gland problems.

 

Complications:

People who are obese have a high risk of developing these diseases.

·         High blood pressure, Circulation problems, Heart problems.

·         Diabetes.

·         Gall Stones.

·         Gout, Osteo arthritis.

·         Sexual problems.

·         Occupational discrimination.

·         Cancer (breast, endometrium, ovarian, gall bladder and colonic cancer)

Thus its treatment is of prime importance.

WEIGHT LOSS DIET:

 

6.00 a.m. 1 tbsp lemon juice + 1 tbsp. honey in 1 glass of lukewarm water. Or,

1 glass of unsweetened fresh fruit juice.

7.00 a.m. 45 minutes brisk walk daily in garden or sea face, or, do yoga, or, go for swimming.

 

8.30 a.m. 1 cup of tea or coffee or skimmed milk.

1 cup skimmed milk + 1 vati daliya, or,

1 paratha with 1 vati curd, or,

1 cup skimmed milk with 2 idlis & sambhar, or

1 vati upma,

1 cup skimmed milk and 2 theplas or (2 khakhras-non oily), or,

1 cup skimmed milk with 1 vati poha, or,

1 cup skimmed milk with 2 vegetable brown bread sandwiches, or,

1 small bowl of Kellog’s cereals with fruits.

 

12.00 noon 1 fruit or 1 glass thin buttermilk or soup or coconut water.

1.00 p.m. 1 paratha + 1 vati dal + 2 vati veg + 1 glass butter milk

Lunch + salad, or,

1 chapatti + 1 vati rice + 1 vati dal + 2 vati veg + salad, or,

2 vati rice + 1 vati rasam + 1 glass buttermilk + salad, or,

2 phulkas + 1 vati rice + 1 vati kadhi + 1 bowl of sprouts + 1 vati veg + 1 glass buttermilk or,

1 bajra roti + 1 vati dal + 2 vati veg. + 1 vati rice + 1 glass of buttermilk + salad

 

4.00 p.m. 1 cup of tea or coffee or skimmed milk and soya products like soya biscuits.

8.00 p.m. 1 glass of buttermilk or dal or soup or plain chicken soup or celery soup.

 

9.00 p.m. ½ vati rice + 1 vati chole + 1 vati kadhi + salad, or,

Dinner 2 chapattis + 1 vati dal + 1 bowl veg + ¾ vati curd + salad or

1 chapatti + 1 vati rice + ½ vati dal + 1 bowl veg + buttermilk + salads, or,

1 bhakri + 1 vati khichdi + 1 bowl veg, or,

2 phulkhas + 1 vati rice + ½ vati dal, or,

1 bowl soup + 2 chapattis + 1 vati rice + 1 bowl veg with chana dal + salad.

Bed Time 1 fruit.

 

 

Food to be avoided:

Fried food such as sev, ganthias, or any other farsan, fast food, white flour, , sweets, processed food, candies, cakes, white sugar, chocolates, pastries, cookies, cold drinks (sweetened or carbonated), sweet meats, dried fruits and nuts, ice-cream, tea, coffee, milk and milk products, concentrated dairy products, bread, meat ( especially lamb, beef or pork).

Do not have alcohol and cigarettes.

 

Food to be taken:

Eat lots of fibre rich food (whole grain cereals), dark green vegetables, other fresh vegetables, green leafy vegetables, buttermilk, fresh juices, clear soup and salad.

SOME GUIDE LINES:

·         Substitute a meal with raw vegetables, fruits and salads

·         Drink atleast 2 glasses of water one hour before meals.

·         Potatoes have to be consumed either baked or boiled in their jackets.

·         The person should chew every bite properly for better digestion and this will make him/her feel full and prevent any overeating spells.

·         Take 1-2 ripe tomatoes every morning for breakfast. It contains the necessary vitamins and minerals and also helps in weight reduction.

·         Cabbage (gobi) is a useful home remedy for obesity since it contains tartaric acid, which inhibits the conversion of sugar and other carbohydrates into fat. Thus, having cabbage salad or soup would be best way to stay slim.

·         Have more of celery (ajwain-ka-patta) soup, especially your cholesterol and triglyceride levels are high.

·         One teaspoonful of castor oil, if taken on an empty stomach, reduces obesity.

·         Finger millet (ragi), poha, popcorn or puffed rice (kurmura) are useful food items which gives a feeling of fullness with necessary vitamins & minerals.

·         Moderates exercise like brisk walking, swimming and aerobics tend to activate the cells.

·         Keeping yourself absorbed in activities that you like (such as, stitching, gardening, painting, teaching etc.) will make you feel good and creative and will deviate your mind from cravings.