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OBESITY

It 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.

 

 

 

 

People who are obese have a high risk of developing these diseases:-
High blood pressure.
Circulation problems.
Diabetes.
Gall Stones.
Gout.
Heart problems.
Osteoarthritis.
Sexual problems.
Occupational discrimination.

CAUSES

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

A sedentary life style ( your unhealthy eating and exercise habits are likely to be inherited by your children.)
Long term steroids intake.

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:
1. Diabetes.
2. Thyroid problems.

SYMPTOMS

1. Increase body weight.
(Your ideal weight is based on your gender, age, & height.)

2.Excessive body weight is associated with various diseases, particularly cardiovascular diseases, diabetes mellitus type 2, obstructive sleep apnea, certain types of cancer, and osteoarthritis. As a result, obesity has been found to reduce life expectancy.

DO'S AND DON'TS

1. Desirable weight loss is not more than 3kgs per month. Diet to be adjusted accordingly.Along with the above diet, start brisk walk for 30-45 mins/day.Monitor/check Body Fat Analysis every month.

2. Maximum heart rate can be approximated by subtracting your age in years from 220. For example, a 30-year-old woman’s maximum heart rate would be 190 beats per minute. She would want to maintain a target heart rate between 114 and 152 beats per minute (bpm) during her workout, thereby staying within the 60 to 80 percent of her maximum heart rate range.

3. Avoid a high fatty diet like cakes, biscuits, candies, chocolates, butter, cheese and sugar. Avoid fried and oily food Do not over-eat. Instead eat frequent small meals, rather than infrequent large meals with unhealthy snacks in between. Eat 3 to 4 moderate meals a day with your main meal in the middle of the day.

4. Eat slowly. Not only will your meal last longer but it will also feel more substantial.Avoid smoking and alcohol as it predisposes a person towards obesity.Replace daily consumption of soft drinks, fruit juices and milk with 6 to 8 glasses of water.

5. A simple crash diet is never an answer to obesity. Instead a balanced diet with regular exercise is advisable. Think of a permanent change rather than a short term dieting. Walking burns up to 250 calories per hour. Jogging uses about 400 calories per hour. Swimming burns up to 500 calories per hour and playing a game like squash could burn up to 650 calories per hour. Brisk walking at a pace of 120 steps per minute not only helps you to lose weight but also gives your heart and lungs a workout at the same time.

DAILY CALORIE REQUIREMENTS

Men with inactive lifestyle: 2400 - 2500 cals
Men with active lifestyle: 2800 - 3000cals
Men with very active lifestyle: 3400 - 3500 cals
Women with inactive lifestyle: 1900 cals
Women with active lifestyle: 2150 cals
Women with very active lifestyle: 2500 cals

CONSULT YOUR DOCTOR

Before you start any type of diet. If you are very overweight.

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