- Tips to control OBESITY
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).
Underweight = <18.5
Normal weight = 18.5-24.9
Overweight = 25-29.9
Obesity = BMI of 30 or greater
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
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
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
4. Opt vegetarian food in all special
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.
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
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