OBESITY AND OVERWEIGHT

 

 What is obesity?

Obesity is a condition in which excess fat gets accumulated in your body and poses a risk for many diseases.

 

How do I know whether I am overweight or obese?

 Overweight/obesity is diagnosed after considering both your height and weight. You need to calculate your BMI (body mass index) with the following formula-

BMI= Weight (in kilograms)/ [height (in metre)]²

As per BMI (In Indians), you may be-

1. Underweight- if BMI < 18.5kg/m²
2. Normal- BMI between 18.5-22.9kg/m² (Upto 24.9 is normal for non Asians)
3. Overweight- BMI between 23-24.9kg/m²
4. Obese- if BMI >25kg/m²

 

What are the risks associated with being overweight or obese?

If you are overweight or obese, you are at increased risk of developing many diseases-

1. Type 2 diabetes mellitus (high blood sugar)
2. Heart disease
3. High cholesterol
4. High blood pressure
5. Stroke (Paralysis)
6. Cancer
7. Menstrual disorders and polycystic ovarian syndrome
8. Infertility
9. Complications during pregnancy
10. Depression
11. Joint diseases like osteoarthritis, backache

 

What is the cause of obesity?

Obesity can occur due to following reasons-

1. Nutritional- Most common cause is nutritional obesity. This means you are taking excess calories that your body is not able to utilize and thus is getting stored in the form of fat.

2. Endocrine diseases- Some hormonal problems can also lead to obesity like hypothyroidism, cushing’s syndrome (excess of cortisol hormone), growth hormone deficiency.
3. Genetic causes- Some genetic diseases (present since birth) can also cause obesity example praderwilli syndrome.
4. Drugs- Some drugs can cause weight gain example most of the medicines given for seizures (fits), psychiatry diseasesetc.
5. Psychiatric illness itself can cause weight gain.

 

Note- So, if you think you are not taking much calories and still gaining weight you must consult an endocrinologist to get yourself tested for any hormonal imbalance.

 

Can I prevent these problems due to overweight or obesity?

 Yes! Obesity is mostly the result of imbalance between intake of calories and expenditure that is excess calorie intake than is required by your body to maintain normal metabolism. Even if you lose 5-10% of your initial body weight, you can prevent these diseases.

 

What can I do to lose weight?

 Lifestyle changes are the most important step you need to take to reduce weight. Lifestyle changes mean you have to change your dietary habits and start physical activity.

Wait!! You don’t have to make drastic changes in your diet in a single go!! It has to be done slowly and one small change at a time. This is because we want you to lose weight in a healthy way and maintain this weight as long as possible. To achieve this goal, you should be able to maintain those changes in your lifestyle throughout your life!

 

Here are some tips for getting started!

1. Dietary habits
   1. Basic principle is to reduce the number of calories that you take.
   2. Avoid calorie dense foods like sweets, ice-cream, fried snacks, fried fo
      od especially non-vegetarian food, butter/ghee/cream, sugar etc.
   3. Have small frequent meals.
   4. Take more fresh fruits and vegetables.
   5. Take plenty of fluids- at least 2-3litre water per day.
   6. Avoid fruit juices. Instead you can take fruits.
   7. Don’t skip meals especially breakfast.
   8. Try maintaining a food diary and write every thing you eat. Analys
      e you own diet and you will find the areas that need improvement.
2. Physical activity
   1. Start slowly, as much as you can
      tolerate.
   2. Increase gradually example start with 15-20minutes per day and increase by 10-15minutes every week.
   3. Try doing physical activity at least 5 days a week.
   4. To lose weight you need at least 60-90 minutes of moderate activity.
   5. Moderate physical activity means brisk walk (walking so fast that you a
      re not able to talk without getting breathless), jogging, swimming, cycling, playing badminton, tennis, football etc.
   6. Keep a record of your weight (measure weight every week) and physical activity in your food diary.

 

3. Consult your doctor. He will evaluate you for the diseases associated with obesity and may prescribe some medicines depending upon reports.
4. Sometimes even bariatric surgery ( surgery for weight loss) may be required to reduce the risk or control blood sugar.

Note- Try making friends who are health conscious. They can accompany you while walking/physical activity and also support you if need be.

ALL THE BEST!