Obesity is a disorder due to
inadequate utilization of calories and excess calorie intake. The BMI (Body
Mass Index Wt. in kgs / height in feet) classification is commonly used to
determine the weight status of an individual.
|
BMI
|
Status
|
|
20-25
|
Normal
|
|
25-30
|
Over-weight
|
|
>30
|
Obese |
Find your BMI
Consequences
of obesity:
High blood pressure, insulin
resistance, diabetes, high cholestrol, increased risk of heart attack and
angina are the most prominent. Obese people have disorders like undue
breathlessness, sleep apnea syndrome, sexual inadequencies and increased
chances of some cancers.
Treatment
for obesity:
Treatment of obesity
requires self motivation, perseverance and correct guidance. Step wise approach
can help you get rid of obesity without spending money at fancy weight loss
clinics.
Step
1:
Record all items consumed
for three consecutive days and calculate the number of calories, you are
actually consuming, with the help of food calorie charts.
Calorie
Chart
| Food Item |
Quantity |
Calories |
Food Item |
Quantity |
Calories |
| Sugar |
1 tsp |
20 |
Banana |
100 gm |
116 |
| Tea |
1 cup |
52 |
Omelette |
1 |
110 |
| Coffee |
1 cup |
90 |
Fish boiled |
1 cup |
100 |
| Milk (cow) |
1 cup |
67 |
Chicken |
1 cup |
220 |
| Milk (buffalo) |
1 cup |
117 |
Tandoori Chicken |
2 pcs |
450 |
| Aerated drink |
200 ml |
92 |
Seekh Kababs |
2 pcs |
300 |
| Vegetable oil |
1 tbsp |
130 |
Ladoo / Pedha |
40 gm |
250 |
| Bread |
1 |
60 |
Jalebi |
1 pc |
200 |
| Chapatti |
1 |
100 |
Gulab Jamun |
1 pc |
100 |
| Phulka without ghee |
1 |
75 |
Batata Vada |
1 |
100 |
| Partha |
1 |
150 |
Medu Vada |
1 |
100 |
| Puri |
1 |
80 |
Samosa |
1 |
270 |
| Dal |
1 bowl 100gm |
100 |
Idli |
1 |
65 |
| Rice |
1 bowl 100gm |
110 |
Masala Dosa |
1 |
192 |
| Cooked vegetable
oily |
1 bowl 100gm |
150-225 |
Pani Puri |
1 plate |
125 |
| Yoghurt |
1 bowl |
70 |
Bhel Puri |
1 plate |
280 |
| Egg boiled/fried |
1 |
80/100 |
Whisky/Beer |
1 peg/1 gls |
75/100 |
Step
2:
a. An individual needs about 30 k.cal/kg/day for
a sedentary lifestyle. Reduce 20% to lose weight. For eg. 500 cal for obese sedentary patient.
b. Convert the calories into actual food items
which you are accustomed to eat daily. Calorie intake should spread
out
adequately during the different meals to ensure that one doesn't feel
excessively hungry at any point in time.
i) Breakfast - 20%
ii) Lunch - 30%
iii)
Dinner - 30%
iv) Mid
morning and evening tea - 20%
Step
3:
a. Start exercising regularly.
b. Walk for about 30-60 minutes at a brisk pace
daily (at least 5 days in a week). Gradually, increase as per your
capacity & your doctor's advice.
Pace should be brisk enough to cause mild sweating/breathlessness.
c. Jogging, swimming, cycling etc. Are even
better forms of exercise.
Why
do people fail to maintain lost weight?
1. Psychological reason:
Most people, after the desired weight reduction, stop the modification of diet
and
exercise regime.
2. Set point theory: Whenever there is reduction in weight, the
body reduces out basal metabolic rate. The basal metabolic rate may fall by
almost 50% under such circumstances. This couteracts the efforts to reduce
weight. The individual finally reaches a plateau of weight and gets frustrated.
Exercise prevents the reduction in basal metabolic rate and is essential for
continued weight loss.
3. Yo-Yo effect:
Weight is regained at a much faster rate than it is lost. Therefore any
imbalance in the diet and exercise schedule will result in rapid weight gain.
This is called Yo-Yo phenomenon. Yo-Yo cycle becomes faster with each failed
attempt.
