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HEALTH - Tips to control OBESITY
 
The ideal weight is depends on your height, sex, age and type of your body structure. There are different standards for men and women and for people with large, medium, or small frames. You can simply find out your ideal weight by looking at ready- reckoner. If your weight is 20% more than the ideal weight, you are obese.

Body mass index, or BMI, is a new term to measure or study obesity. BMI uses a mathematical formula that takes into accounts both a person's height and weight. BMI equals a person's weight in kilograms divided by height in meters squared. (BMI=kg/m2).

BMI Categories:
Underweight = <18.5
Normal weight = 18.5-24.9
Overweight = 25-29.9
Obesity = BMI of 30 or greater

 
 

There is no magic solution to control obesity. We can achieve the weight reduction by increasing our level of physical activity and reducing our intake of calories. Though over weight may cause due to thyroid problems or hormone imbalance, or on an inherited tendency to put on weight easily, the major reason for obesity is normally caused by a combination of overeating and lack of exercising.

A balanced diet based on moderate quantities of food that are low in fat and sugar coupled with moderate exercise pattern will help to reduce weight safely.

The diet must contain the entire nutrient that the body needs. The major source of energy we get from fat and carbohydrate and the fat - to - carbohydrate ratio of diet is highly significant in controlling weight. It is recommended that around 50% of our energy should be come from carbohydrate foods and a maximum of only 35% from fats. Fats provides more than 9 calories per gram whereas protein and carbohydrates at 4 calories per gram. Therefore, reducing amount of fat in the diet is most effective way to reduce caloric intake and thereby reducing obesity.

 
 
Simple Tips to control OBESITY

1. Doing extreme and stringent food control won’t last long and it only lead to return again to former habits of over eating. So start with a simple strategy and maintain a weight chart on monthly basis.
2. Reduce use of fat and sugar judiciously. Off all the major component of the food, fat is the most concentrated source of energy and controlling the foods which contain saturated fat is the most important in controlling obesity. The body can turn excess sugar into fat; it can't turn fat back into sugar. It must burn off the excess fat as energy only through exercise.
3. Do not skip regular food especially breakfast. Skipping breakfast tempt to eat a huge lunch. Take food at regular intervals in small quantities in 4-6 times and that will stabilize the blood sugar causing your metabolism to optimum fat burning zone.
4. Opt vegetarian food in all special occasions.
5. Eat meals slowly, not in a hurry mood. Chew each bite of food at least ten times to really taste it. It takes the brain around 20 minutes to let you know that your stomach is full.
6. Slowly change to vegetarian diet. Train yourself to get along on less food and balanced food; not quantity but opt quality.
7. Sensible exercise daily for 30-45 minutes. The best exercise is brisk walking in open air. However, you can walk even in your home veranda or in drawing cum dinning room or any passage. Do not use vehicles for short distances. Do not use your office lift. Walk wherever possible.
8. Avoid rich deserts. All that excess sugar and fat is high in calories but low in food value. Stay clear away of ice cream, pastry, rich cakes, and sweets.

 
 
9. Stay away from fast foods, especially fried and roasted food and carbonated drinks. Avoid taking fried or crispy snacks in between food and after dinner.
10. Use more vegetables especially green leafy vegetables, tomatoes, carrots, onion, pulses and fresh fruits which are low in calories and high in fibre, vitamins and minerals. Foods having high fibre, produce a feeling of fullness of stomach and obese people can make use of this property of fibre .

Take plenty of exercise and eat healthy diet that is high in fibre (oats, beans and lentils) and low in saturated fats and refined carbohydrates. Use more vegetables and fruits which will not only give nutrient but also satisfy your hunger.

All the tips given above are based on the doctor’s advice and information from suggested reading materials and websites. You should consult your family doctor before using these tips.

When I started reducing the weight, I find it very difficult; but I over come it a simple strategy. I think it will be helpful for you.

 
Read more >>> Facts about fats
 
 
 
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