Saturday, December 22, 2012

CHANGE LIFESTYLE - REDUCE WEIGHT



CHANGE LIFESTYLE - REDUCE WEIGHT

Compiled by
Ms. Uma Shakthi, Dietitian
Dr.Mohan's Diabetes Specialities Center
      In today’s fast-paced world with the increased usage of convenience foods, fast foods and decreased physical activity, weight management has a very important place.Weight-gain occurs, when the daily intake of calories is greater than what is required and when a person does not do enough exercise to burn the calories consumed in food. In most of the developed and developing countries, 50 percent of the population suffers from malnutrition.Malnutrition includes not only under-nutrition but also over-nutrition. Persons who are plump and stout seem healthy but they are actually not. Due to abundant availability of food and increased economic status, parents buy their children whatever they ask for to eat. Children are generally influenced by the colourful ads from the media. Daily intake of unbalanced diet, indulging in sedentary activities like video games and TV and long hours of tuitions become a contributing factor for developing obesity and other non communicable diseases in the future.

Obesity refers to the amount of fat that gets deposited over the body parts particularly around the waist and hip region. Because of this, people weigh more than they should.

                                  How can we know whether a person is obese?

There is a simple way. By subtracting 100 from your height (cm), you can obtain your ideal body weight. There is one more way which requires a little mathematical calculation. That is your BMI {Body Mass Index = Weight in kg/ height * height (m2)}.  In order to check these values, consult your nutritionist for guidance.


What are the reasons for obesity?

Family history, dietary errors, sedentary lifestyle, hormonal imbalance and mental disturbances are the main contributing factors. When the parents or grandparents are obese, children acquire their obesity gene and become obese.

Some people continue to eat even after satiety has set in. Just for relishing the taste, they ignore the signal sent by the brain to stop eating. Some nibble their snacks once in half an hour and move towards food when they are depressed. Because of these, they eat more than they require leading to weight gain.

Sedentary lifestyle is the second important factor contributing to weight gain. Now a days, children no longer walk to school. Mechanization has made us lazy. Our physical activities are replaced by machines. To burn the calories, you need to do some form of exercise.


What are the health effects of obesity?

      Obese persons are prone to non communicable diseases like diabetes, heart diseases, cancer, osteoporosis, stress, obstructive sleep apnoea, etc.

How to control or prevent obesity?
We need to rely on 4 pillars
1         1. Diet
2         2. Exercise
3         3. Lifestyle modification
           4. Medication

Diet:
Choose low calorie foods and fibre rich foods. Most of the low calorie foods are rich in fibre.

1. Instead of having plain idly/ dosa, make vegetable idly, vegetable dosa or oothappam.
2. Use whole wheat bread instead of white bread
3. Make chapathi out of soya, oats, bajra and ragi.
4. Tofu can be used in place of paneer
5. Prefer buttermilk and  lemon juice over high calorie beverages or cool drinks
6.Replace snacks with salads
7. Have small frequent meals.
8.    Eat in a calm environment



Physical activity:
Regular walking is recommended. Inculcate a hobby that involves more physical activity. Instead of watching a cricket match in TV, go and play outside yourself.  It relaxes your mind too. Excuses are not excusable!

To follow these, you need to get motivated to change your lifestyle. You must have control over yourself. Making a lifestyle change will give long term benefits not only to you, but also to the future generations. 

19 comments:

  1. Managing stress in positive ways, instead of through smoking or drinking alcohol, reduces wear and tear on your body at the hormonal level.

    lifestyle centre

    ReplyDelete
  2. Telemere Protection

    One important addition to the diet of Types 1 and 2 Diabetec patients would be transmax resveratrol, the supplement which has been shown in multiple double blind, peer-reviewed studies to lower blood glucose, reduce body fat, increase insulin sensitivity and protect against the adverse health consequences of both Type 1 and 2 Diabetes. Two new human clinical trail results were just released ten days ago by prestigious medical schools, one using Bioforte and the other using Transmax Resveratrol on by patients who were also taking Metformin like drugs. In these studies blood pressure and the above parameters were all improved versus taking Metformin alone.

    ReplyDelete
  3. Hai, friends…BBR hospital is Best Kidney Hospital in Ameerpet specialized in providing best urology,cardiology, Neurology, Obstetrics and Gynecology services and more in Hyderabad .

    ReplyDelete
  4. Yes lifestyle modification is the best for diabetic along with Weight loss & medications like metformin.

    ReplyDelete
  5. certain home remedies can help to loose weight and control sugars by limiting the absorption of sugars from diet.
    Home Remedies To Stop Type 2 Diabetes

    ReplyDelete
  6. This comment has been removed by the author.

    ReplyDelete
  7. Kyakhaon gives us the diet chart for weight loss they will tell us what type of food we should take with the proteins and the vitamins.
    Diabetic diet chart |Weight gain diet in india

    ReplyDelete
  8. Very Interesting blog. Thanks for dear such as wonderful posting. Keep posting....Keep it up....

    IVF clinic in Delhi & Best IVF Doctor in Delhi & Best IVF Center in Delhi

    ReplyDelete
  9. Nice blog.We can avoid obesity by reducing weight.

    ReplyDelete
  10. Nutrobiz Weight loss diet plans by qualified team of Dieticians in Delhi for our clients namely Online and Clinic, We prescribe personalized diet plans for weight loss, weight loss clinic Delhi , Weight Loss Clinic in East Delhi

    ReplyDelete
  11. nice blog
    great information.
    Skin Care TreatmentsWe believe it’s never too late or too early to begin taking care of your skin. Our cosmetological solutions have been developed keeping in mind the general needs of your skin as well as the various problems that could possibly affect it.

    ReplyDelete
  12. Its a great pleasure reading your post.Its full of information I am looking for and I love to post a comment that "The content of your post is awesome" Great work. How to get rid of a double chin

    ReplyDelete
  13. Excellent ! I am truly impressed that there is so much about this subject that has been revealed and you did it so nicely.
    Selenium Training in Chennai

    ReplyDelete
  14. "Surgery for weight loss treatment may be considered by your doctor if you are extremely overweight or obese. There are many types. Some modify your stomach, limiting how much food can be held there. Others work to prevent calorie and nutrient absorption. Some are a combination of both types."!!
    weight loss treatment in surat

    ReplyDelete
  15. Thanks for posting this interesting blog, nice information keep posting it.Find kidney Specialists in Hyderabad .

    ReplyDelete
  16. I really like your take on the issue. I now have a clear idea on what this matter is all about..

    ReplyDelete
  17. Thanks for sharing this great post. It is very enlightening. I absolutely love to read informative stuff. Looking forward to find out more and acquire further knowledge from here! Cheers!
    medical weight loss clinic Toluca Lake

    ReplyDelete