Obesity

Obesity means having too much body fat. It is different from being overweight, which means weighing too much. The weight may come from muscle, bone, fat and/or body water. Obesity is defined as a  body mass index (BMI) of 30 and above. BMI=weight(kgs) divided by  height(m) squared.

Causes

  • Physical inactivity

Sedentary people burn fewer calories than people who are active

  • Genetics

One is more likely to develop obesity if one or both parents are obese. Genetics also affect hormones involved in fat regulation(leptin deficiency)

  • Overeating
  • Diet high in simple carbohydrates(sugars, fructose, desserts, soft drinks, beer, wine); fats or sugar
  • Frequency of eating(eating two or three large meals daily)
  • Slow metabolism

Women have a slower metabolism than men, and hence, have a tendency to put on more weight than men. So weight loss is more difficult for women.

  • Physical inactivity
  • Medications (anti-depressants, anti-convulsants, diabetes medications, oral contraceptives, corticosteroids, antihistamines)
  • Psychological factors

Eating excessively in response to emotions (boredom, sadness, stress or anger)

  • Diseases (hypothyroidism, insulin resistance, polycystic ovary syndrome, Cushing’s syndrome)

Investigations

  • Weight-to-height tables

These tables give general ranges of healthy weights and overweight for adult height.

  • Body fat percentage

Men with more than 25% fat and women with more than 30% fat are considered obese.

  • Body mass index

Healthy = 18.5-24.9

Overweight = 25.0-29.9

Obese = 30 or greater

Morbidly obese = 40 or greater

Treatment of obesity

Ayurvedic treatment

Ayurvedic medicines improve fat metabolism in an obese individual. Once a person’s metabolism is correct it is easy for him to maintain his weight.

Few effective preparations are-

  • Triphala guggulu   
  • Medohar Guggulu
  •  Arogyavardhini vati
  • Chandraprabha Vati

Herbs—

  • Guduchi
  • Devadaru
  • Triphala
  • Takrarishta (a fermented preparation of buttermilk) and honey
  • Powder of yava
  • Amla powder
  •  Shilajit
    Along with the juice of Agnimatha
  • Powder of Vidanga
  • Sunthi
  • Yavakshara
  • Loh bhasma

Diet and Nutrition

Food not allowed-–

  • Fried foods 
  • Sausages
  • Burgers
  • Chocolates
  • Biscuits
  • Cakes
  • Pies
  • Ice-cream
  • Sweets
  • Butter/margarine
  • processed meat

The food you may eat-–

  • Chicken
  • Turkey
  • Whitefish
  • Peas
  • Beans
  • Lentils
  • Tofu
  • Salmon
  • Tuna
  • Eggs (3-4 a week)
  • Pasta
  • Basmati rice
  • Porridge
  • Fruits
  • Salad leaves
  • sprouted vegetables
  • Celery
  • Irish potato
  • Carrot, radish, tomato
  • Wholegrain bread, cereals

Exercises

A stepwise approach to losing weight. Do it gradually without straining yourself.

Yoga

  1. Kapaal bhaati Paranayam
  2. Bhujangasana
  • Lie prone on the floor
  • Stretch legs back.
  • Spread hands on the floor under shoulders.
  • Press feet, thighs and pubis firmly into the floor.
  • While inhaling, straighten the arms to lift the chest off the floor
  • Press the tailbone toward the pubis and lift the pubis toward the navel.
  • Firm the shoulder blades against the back
  • Lift through the top of the sternum
  • Distribute the backbend evenly throughout the entire spine
  • Release back to the floor while exhaling
  • Relax

3. Pawanmuktasan

  • Lie on back
  • Raise legs at 90 degrees from the floor while inhaling
  • Bend the knees so as to press the thighs against the abdomen
  • Clasp elbows with hands
  • Bend the neck towards the knees
  • Exhaling slowly lower the legs
  • Relax

3. Paschimottanasana

  • Sit on the floor with legs straight and palms on the floor by the sides of the hips
  • Deeply inhale and while exhaling bend forward and hold the big toes with corresponding hands
  • keep the face on the knees
  • Inhale and come up
  • Release the hands
  • Relax

4. Surya namaskar (sun salutations)

             AsanaBreath 
 Prayer poseexhale 
 Raised Arms poseinhale 
 Standing Forward Bend poseexhale 
 Equestrian poseinhale 
 Four-Limbed Staff Poseexhale 
 Salute with the Eight Limbs posesuspend 
 Cobra poseinhale 
 Downward-Facing Dogexhale 
 Equestrian poseinhale 
 Standing Forward Bend poseexhale 
 Raised Arms poseinhale 
 Prayer poseexhale 
Surya Namaskar

Physical Workout

  • Bicycling
  • Dancing
  • Push Ups   
  •  Sit-ups
  • Swimming 
  • Gardening

Home Remedies

  • Honey is an excellent home remedy for obesity
  • Drink a glass of boiled water daily after every meal.
  • Use Spices like ginger, cinnamon, black pepper
  • Increase the number of fruits and vegetables and low-calorie foods.
  • Avoid intake of too much salt
  • Eat tomato in the morning and in a salad. Make it a regular habit.
  • Avoid all kinds of milk products-cheese, including butter. Be sufficient with twice a glass of milk.
  • Mint is very beneficial in losing weight.
  • Craving for sweets can be reduced by having 1 to 2 tsp of brewer’s yeast or some dandelion
  • Eat 4-5 more small mini-meals spaced 2-3 hours apart during the day
  • Use marinades for flavour
  • Fruit-based desserts served with a fruit caulis/pureed fruit are both—nutritious and weight checkers.
  • Opt for low-fat cooking techniques as —
  1. Grilling
  2. Poaching
  3. Stir-fry
  4. Steaming
  5. Roasting

Lifestyle

  • Instead of using the vehicle for the nearby office, go walking.
  • Take 2-3 minutes walking break at work place few times a day
  • Do not use remotesdo it yourself by going there
  • Walk during commercials in between TV programmes
  • Sit in a rocking chair and push off the floor with your feet
  • Walk while talking on a cordless phone
  • Walk the dog
  • Take the stairs instead of the elevator
  • Use alcohol, non-veg. in moderation
  •  Loxa Beauty

Recommended daily diet plan

Early morning

Half a Lemon +tablespoon of honey in a glass of warm water

Breakfast

Sprouted Wheat, sprouted beans or a cup of skimmed milk

Mid-morning

A glass of orange, pineapple or carrot juice.

Lunch

  • Steamed / boiled vegetables
  • Whole grain bread or  wheat chapattis
  • Salad of raw vegetables
  • Roasted cumin seeds, green coriander leaves, a little salt and some grated ginger mixed in the buttermilk.

Mid-afternoon

  • Coconut water
  • Dry fruits
  • Lemon tea
  • Fresh vegetable soup

Dinner

Whole grain bread or chapattis
Steamed vegetable

Bedtime

A glass of skimmed milk

Diet Chart For Obese Patients

VEGETABLES
TO CONSUMETO AVOID
Green leafy vegetables like Spinach, Green onions
Carrots
Beetroots
Tomatoes
Radishes
Okra
Cabbage
Broccoli
Cauliflower
Mushrooms
Zucchini
Pumpkin
Beans
Cucumber
Garlic
Ginger
Potatoes
Sweet Potato
Eat Raw Vegetables. Have them as salads and soups.
FRUITS
TO CONSUMETO AVOID
Black currant
Peach
Apple
Pear
Papaya
Orange
Lemon
Guava
Kiwi
Mango
Banana
Litchi
Have fruit salads.
CEREALS
TO CONSUMETO AVOID
Wheat
Brown rice
Brown bread
Wheat pasta
Oatmeal
Quinoa
Barley
Pulses
White rice
White flour
White bread
Pasta
SPICES
TO CONSUMETO AVOID
Fenugreek
Pepper
Cloves
Mint
Turmeric
Cinnamon
Mustard
Coriander
Parsley
 
Usually, Spices are used in less amount in our diet.
OTHER FOOD ITEMS
TO CONSUMETO AVOID
Sprouted nuts
Sprouts grains
Buttermilk
Cottage cheese
Skimmed milk
Cold drinks
Soda
Junk food
Butter
Cheese
Coconut cream and milk
Pastries
Puffs
Energy drinks
Fruit syrups
Frozen and simple yoghurt
Roasted dry fruits
Sugar products

The healthy way to maintain your weight is by keeping your diet enriched with low-calorie, nutrient-rich foods that fulfil nutritional needs while reducing your calorie intake

Complications

Prevention

A balanced and timely low-fat diet and moderate regular exercise are the keys to preventing obesity.

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