The Habit Show: Beat Down Obesity

Beat Down Obesity Definition of Obesity Excess amount of body fat is Obesity. Excess weight of muscles, bone, fat and water in the body (like body builders and athletes) is Overweight. Over weighted persons are at increased health risk than normal persons. They are more prone to chronic diseases like heart diseases, type-2 diabetes, high blood pressure, stroke, and few types of cancers. Is fat necessary to our body? Certain amount of body fat does the following function 1. Heat insulation. 2. Absorption of shock. 3. Storage of energy. Etc. Distribution of fat Women have more body fat than men. In women usually the fat accumulates around hips giving them a pear shape. In men it accumulates around belly giving them an apple shape. The obesity related problems start when fat accumulates around waist. Fat gets deposited in and around belly in all living beings. It is also present in bone. Hence when a person becomes obese his stomach bulges out. Causes of Obesity When a person consumes more calories than he burns then the excess calories get stored in the form of fat causing obesity. 1. Genetic factors–Obesity tends to run in families. If parents are fat then the offspring also show a tendency to accumulate fat. Even the diet and lifestyle habits which are practiced in family also contribute to obesity. 2. Environment. – A person’s eating habits and the level of physical activities a person has also contribute for excess deposition of fat. When a person eats food containing more calories and has a sedentary work then the calories consumed are more than calories burnt. The excess amount calories are stored as fat. 3. Psychological disturbances.- There is a tendency to over eat in response to negative emotions like boredom, sadness or anger. This leads to obesity. 4. Binge eating disorder. 5. Diseases and conditions like Hypothyroidism, Cushing's syndrome, Depression, and certain neurological problems lead to overeating which in turn leads to accumulation of fat. 6. Medicines such as steroids and some antidepressants may cause weight gain. Health risks due to Obesity Obesity leads to the following problems. 1. Type-2 diabetes 2. Heart disease. 3. High Blood pressure. 4. Stroke 5. Few types of Cancers 6. Gall stones 7. Liver diseases 8. Osteo arthritis. 9. Gout 10. Infertility 11. Irregular menstruation in women. Tips to reduce Obesity 1. Determine with the help of your physician how much weight has to be reduced. 2. Set several short term realistic goals . 3. Reward yourself each time you make progress (Not food items) 4. Even small weight losses have shown to be beneficial. 5. Make gradual changes in eating habits. 6. You will lose weight when you burn more calories than you consume. Hence eating less and being more active help in losing weight. 7. Sound eating habits keep you out of putting on weight. 8. Stay motivated to lose weight. 9. Slow weight loss is the safest and most effective. ( one to one and half pound per week). 10. Gradual weight loss, promote long term loss of body fat. 11. A person who is moderately active needs daily, 33 calories per kg of body weight to maintain his weight . 12. Reducing calories intake by 300 per day and increasing the physical activity to burn 200 calories per day results in weight loss of 400 Gms per week. 13. To satisfy basic nutritional needs eat a variety of foods every day. Choose from each of the five food groups milk, meat, fruit, vegetable and cereals. Balanced food plans encourage making wise choices about everyday food choices. This type of diet helps to stay at your proper weight for life. 14. Allow for an occasional treat. 15. Evaluate your eating pattern. 16. Try to cut down on foods high in fats and sugar. 17. Most successful weight – loss plans stress on reduction in both calories and the amount of fat eaten Physical activity: 1. Determine the type of physical activity that suits your life style. 2. Regular aerobic exercise like brisk walking, jogging or swimming, is a key factor in achieving permanent weight loss and improving health 3. Health experts recommend exercising 30 minutes or more on all, days of the week for maximum benefits. The exercises should be moderately vigorous to be most effective but not exhausting. 4. Incorporate few simple measures to burn calories effectively. Like- taking an after dinner walk, using stairs instead of escalators or elevators, parking the car farther away to have a longer walk etc. 5. Exercises also improve sense of well being ,decreases stress and decreases appetite in some.

exercises to lose weight