obesity

Obesity – causes, tips, home remedies and treatment

Obesity stands first in the order of life threatening disorder. An awareness about obesity is good to know information.

Obesity is a condition where, the food eaten gets converted into stored energy, when this stored energy is never utilized; it gets converted into fat that gets accumulated for a long period. When this happens at repeated interval, the victim lands in a metabolic disorder called obesity.

When a person is called obese?
There is slight difference between the conditions of overweight and obese.

It’s time to calculate your BMI- it’s your “body mass index”

BMI = weight (kg) / height 2 (cms)

GROUPS BMI STAGES OF RISK
UNDER WEIGHT < 18.5 AT LOW RISK
NORMAL WEIGHT 18.5-24.9 NO RISK
OVER WEIGHT > 25 AT HIGH RISK

The range above 30 BMI is diagnosed as obese.


So what causes Obesity?

  • Practice of fatty diet regularly
  • Sedentary life style-frequently
  • Inadequate intake of water
  • Accumulation of fat in body
  • Irregular food habits
  • Unhealthy food habits
  • Lack / absence of physical activity
  • Consuming junk food
  • Intake of quality food in increased quantity
  • Metabolic disorder
  • Not utilizing stored energy

What are the effects on health when you are a victim of obesity?
Since obesity has a wide range of effects let’s classify the effects according to the systems in our body:

  • Cardio-vascular system
    • Hypertension
    • Increased levels of lipid profile
    • Pulmonary embolism
    • Deep vein thrombosis
    • Cardiac failure
  • Respiratory system
    • Reduced lung capacity
    • Breathing disorder
    • Palpitation
  • Digestive disorder:
    • Acidity
    • Prader syndrome (constant hunger disorder)
  • Skeletal system:
    • Calcium deficiency
    • Bone degeneration
    • Difficulty in moving around
    • Joint pain
    • Lower back pain
    • Osteoarthritis
  • Endocrine system:
    • Diabetes
    • Poly cystic ovarian syndrome
    • Menstrual disorder
  • Reproductive system
    • Infertility
    • Complication during pregnancy
    • Birth defect
    • intrauterine fetal birth
  • Nervous system:
    • Stroke
    • Migraine
    • Dementia
    • Multiple sclerosis
    • Idiopathic hypertension
  • Mind:
    • Depression

What is the treatment for Obesity?
Let’s look into activities which will lessen the factor of you becoming a victim to obesity.

The first line of treatment is to avoid the causative factors, that it will sort 30% of the disease.

The second line of treatment will include few changes with our daily activities. Spare 60min time in your day, of which 20-30min of brisk walking with plenty of water intake, relax for 2min, 20-25min of yoga (power yoga/ aasthanga yoga) followed by 8-10min of meditation. This it will improve your metabolism which will help in metabolizing fat.

Avoid carbohydrate diet. Protein and carbohydrate gives equal amount of energy, but protein digests very easily. Hence sticking to protein diet will give you required energy, in smaller quantity.

                        Food pyramid

Check your food pyramid to know about the quantity and quality food to be consumed – most often heard – balanced diet.

What is balanced diet?

The diet that contains the proper proportion of carbohydrates, fats, proteins, vitamins, minerals and water which are necessary to maintain good health.

Average nutrient content of different foods groups

FOODS ENERGY

(Kcals)

PROTEINS

(gm)

CALCIUM

(mg)

IRON

(mg)

CAROTENE

(µg)

Cereals 342 9.3 15 4.3 15
Pulses 353 24 108 8.1 109
Green leafy vegetables 40 4 323 4149
Other vegetables 30 2.1 33 1.4 105
Milk 67 3.2 120 1529.4
Fruits 60 0.8 850
oil 866


Portion size of balanced diet for indians (Per day)

GROUPS CEREALS

(gms)

PULSES

(gms)

MILK

(ml)

ROOT & TUBERS

(gms)

GREEN LEAFY VEGETABLES (gms) OTHER VEGETABLES (gms) FRUIT (gms) SUGAR (gms)
Adults (men) 420 60 300 200 100 100 100 25
Adult

(women)

300 60 300 100 100 100 100 20
Pregnant +200 100 +50 100 +100 20
Lactating women +30 +30 +200 100 +50 +50 100 25
6-12 months 45 15 500 15 25 25 100 25
1-3 yrs 120 30 500 50 50 50 100 25
4-6 yrs 210 45 500 100 50 50 100 30

 

GROUPS CEREALS

(gms)

PULSES

(gms)

MILK

(ml)

ROOT & TUBERS

(gms)

GREEN LEAFY VEGETABLES (gms) OTHER VEGETABLES (gms) FRUIT (gms) SUGAR (gms)
7-9 yrs 270 60 500 100 100 100 100 30
10-12 yrs (boy) 330 60 500 100 100 100 100 35
10-12 yrs (girl) 270 60 500 100 100 100 100 30
13-18 yrs(boy) 420 60 500 200 100 100 100 35
13-18 yrs (girls) 300 60 500 100 100 100 100 30

Standard height and weight for different age groups

AGE (YEARS) Boys Girls
Height (cms) Weight (kgs) Height (cms) Weight (kgs)
4 102.9 16.7 101.6 16
5 109.9 18.7 108.4 17.7
6 116.1 20.7 114.6 19.5
7 121.7 22.9 120.6 21.8
8 127 25.3 126.4 24.8
9 132.2 28.1 132.2 28.5
10 137.5 31.4 138.5 32.5
11 140 32.2 142 33.7
12 147 37 148 38.7
13 153 40.9 155 44
14 160 47 159 48
15 166 52.6 161 51.4

 

Few tips for people who are planning to lose weight

Control on portion: research suggest control on portions is the greatest predictor of successful weight loss. Go through the food labels and measure out servings and resist the urge to “clean the plate”.

Be mindful: paying attention to whatever you eat. Encourage yourself to eat only when hungry and stop when full. You should question yourself – do I eat when i’m stressed/ bored/ tired/ sometimes when I’m full!!!!

Emotional eating is a bad sign as well for a weight management program. Ask yourself “why” before heading to pantry.

Eat breakfast:
breaking the fast in the morning is very important. Research suggests breakfast eaters weigh less and suffer from fewer chronic diseases than non-breakfast eaters.

Turn off the TV: the total time spent watching TV suggest being completely sedentary and thus expending minimal amount of calories and secondly most people mindlessly consume snacks while watching TV, not noticing the rapidly multiplying calorie intake.
Home remedies on weight loss

  • Consume hot water every-night before sleeping
  • To a 200ml of hot water, add 2 spoons of honey, add a small pinch cinnamon powder, consume in twice a day, preferably before food
  • Soak a tea spoon of methi seeds for about 6 hours, consume it along with seeds once in a day
  • Include sprouts(legumes) in diet, they are good at reducing cholesterol
  • Fire your maid by this way you get to do some physical activity and burn calories 😀

Do not wait until tomorrow to get started, start in a small way, build a routine and of-course no cheating!

Overall it can be summed up that for a healthy body one needs good physical activities along with, healthy lifestyle, diet and nutrition. However, sometimes there is a medication intervention essential based on the severity of the condition and associated health concerns.

At Syncremedies, meet with 3 doctors from Allopathy, Ayurveda & Homoepathy TOGETHER to offer the most effective solution to your concern.
Modern medicine can facilitate in immediate control of the symptom and traditional medicine can aid in treating the concern from its root in the long run.

Each consult lasts a duration of 40 minutes with a treatment plan that encapsulates Diet, Exercise, Therapy and medication essential to control and treat the health condition.

You can meet the doctors online through a video consult at the convenience of your home or visit a clinic near you

Dr. Jyothsna
Ayurveda Doctor

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