OBESITY

Now days, Obesity is a world wide problem. It is almost invariable in developing countries and almost all people accumulate some fat. Previously it was seen that people would become obese when they get older. But now a day Children are becoming victims of obesity. Obesity implies an excess storage of fat. According to the WHO (World Health Organization), when Body Mass Index (BMI) of a person is exceeds 30 kg/m sq. the person is considered as obese.
Many factors related to the home environment, such as finance and the availability of sweets and snacks, will affect food intake. Some individuals eat more during periods of heavy exercise or during pregnancy and are unable to get back to their former eating habits. Not all obese people eat more than the average person, but all obviously eat more than they need.

Classification on basis of BMI
Overweight: 25-30
Obese: > 30
Grade I: 30-35 Moderate
Grade II: 35-40 Severe
Grade III: > 40 Very severe

It is very much alarming that Indians are centrally obese (gynoecoid obesity) which increase the risk of Type II diabetes, cardiovascular disease (hypertension or ischemic heart disease), hyperlipidemia, hypercholesteremia, weight bearing joints pain and lowers the self confidence.
In this condition dietary modification is much necessary. The diet should contain adequate amounts of protein, vitamins and trace elements. A diet per day should be made up of more than 50 g protein, approximately 100 g of carbohydrate, and 40 g of fat (including both visible and invisible). The carbohydrate should be in the form of complex carbohydrates such as vegetables and fruits rather than simple sugars. In this diet vitamins and minerals will be in adequate and supplements are not necessary. Specific calorie requirement is based on BMI, age, sex, and type of physical activities.

Some tips for obese persons:

• Avoid any kinds of calorie rich foods like chocolate, cold drinks, cookies, pizza, burger; dip fried foods and any fast foods.
• Don’t skip the meals. Often it leads to overeating later.
• Eat sprouts everyday at early morning. Don’t take it with other cooked food as the combination of sprouts and cooked food is very calorific
• Take whole fruits instead of fruit juice.
• Take skim milk instead of paneer and cheese as too much of dairy makes the elimination system sluggish, a sensible amount of dairy suits some people but not all blood groups
• Eat varieties of vegetables, not some favorites as daily diet should contain at least 25-35 gm fiber /day.
• Drink tea/ coffee not more than 3 cup a day. Because intake of lots of tannin or caffeine creates toxins which decline weight loss.
• Drinking of soup at night does not suit some women as it promotes water retention and increases weight.
• Don’t take protein reached foods at night even dals which contains 65-70% carbohydrate (so a lot of dals can add lots of carbohydrate too
• Don’t take meal during watching TV.
• Eat slowly (15-20 min) as stomach takes time to tell brain that it’s full.
• Drink minimum 10 glasses of water / day.
• Obese persons are generally recommended to do physical exercise minimum 45 min /day.