Tag: Diet

Obesity

Obesity is a disorder involving excessive body fat that increases the risk of health problems. Obesity often results from consuming more calories than are expended through exercise and normal daily activities.

Obesity is a complex disease characterized by excessive fat accumulation in the body, which can lead to various health problems. It’s defined as a Body Mass Index (BMI) of 30 or higher. While often associated with being overweight, obesity is distinct and signifies a higher level of body fat that poses significant health risks.

Obesity occurs when a person’s body mass index (BMI) is 25 or greater. Excessive body fat increases the risk of serious health problems.

Other than BMI, other factors to measure obesity –

Waist circumference is the measurement of your waist at its narrowest point, typically around your belly button. Excess abdominal fat, measured by waist circumference, is associated with increased health risks. (Recommended Waist Circumference: For adult men, a waist circumference below 40 inches is generally recommended, and for women, below 35 inches)

Waist-to-Hip Ratio compares fat distribution around the waist and hips, with higher ratios indicating greater health risks.

Excess fat means the presence of excessive body fat, which can negatively impact health.

Lifestyle factors that cause obesity:

  • Diet: Diets high in calories, processed foods, and sugary drinks contribute to weight gain.
  • Physical Activity: Lack of physical activity and sedentary lifestyles increase the risk of obesity.
  • Sleep: Inadequate sleep can disrupt hormones that regulate appetite and metabolism.
  • Genetics: Genes can influence metabolism, appetite, and fat storage.
  • Other Factors: Medical conditions, medications, and environmental factors can also play a role.

Five symptoms of obesity include: excessive weight gain, shortness of breath, increased sweating, snoring, and difficulty sleeping. People may experience pain in the back or joints.

Health Risks: Obesity is a major risk factor for numerous diseases, including type 2 diabetes, heart disease, certain cancers, and more.

Increased Risk of Chronic Diseases: Obesity is a significant risk factor for type 2 diabetes, heart disease, stroke, certain cancers, and other conditions.

Reduced Quality of Life: Obesity can negatively impact physical and mental health, leading to social isolation and discrimination.

Obesity in India is a growing concern, driven by a combination of factors including unhealthy dietary patterns, sedentary lifestyles, and socioeconomic shifts. Increased consumption of processed foods, sugary drinks, and larger portion sizes, coupled with reduced physical activity due to urbanization and desk jobs, are major contributors. Additionally, genetic predisposition, stress, and certain medications can also play a role.

India ranked second globally in overweight and obesity cases.

In India, obesity is a growing public health concern, with significant increases in both adults and children. Approximately 24% of Indian women and 23% of Indian men are overweight or obese.

Treatments:

Treatment consists of lifestyle changes. The mainstay of treatment is lifestyle changes such as diet and exercise.

Lifestyle Modifications:

Dietary Changes: A balanced, calorie-controlled diet, often involving a registered dietitian’s guidance, is crucial. This may involve reducing portion sizes, choosing nutrient-rich foods, and increasing fiber intake to support a healthy diet.

Increased Physical Activity: Regular exercise, including both aerobic activity (like brisk walking, swimming, or cycling) and strength training, is essential for burning calories and building muscle mass.

Behavioral Therapy: This helps individuals identify and modify unhealthy eating and activity patterns, develop coping strategies for triggers, and build motivation for sustained lifestyle changes.

Dietitian and Fitness Professional

Balanced Diet

Scientifically speaking, a balanced diet is a diet (what you eat) that contains the right amounts of all the food groups. It includes fruit, vegetables, grains, dairy products, and protein. 

Somehow, we have misunderstood the concept of a balanced diet, and consequences are visible; there is an increase in diet-related health issues.

In the current scenario, diet is likely to play a crucial role in your health and fitness, as due to hectic schedules, we get less time for physical activity.

Scientific research proved that diet contributes almost 70% to your health and fitness. Every balanced diet must have these seven essential factors: carbohydrates, protein, fat, fiber, vitamins, minerals, and water. A well-balanced diet provides vitamins, minerals, and nutrients to keep the body and mind strong and healthy. 

Eating well can also help ward off numerous diseases and health complications, maintain a healthy body weight, provide energy, allow better sleep, boost immunity, and improve brain function.

Here are some dos and don’ts in diet :

  • Drink a lot of water;
  • Try to make up for your water loss;
  • Include all types of available fruits in your diet;
  • Eat Indian food;
  • Eat-in small plates to minimize your food intake at night;
  • Maintain your calorie intake as per your BMI and BMR;
  • Have more protein (nuts, beans, pulses) and fewer carbohydrates;
  • Avoid junk foods as they only add carbohydrates/fats to your body;
  • Avoid sweets ( sugar ), sugary drinks, and cold food items;
  • Avoid salt and packed food items;
  • Avoid oily food items.

We can only efficiently live our lives personally and professionally if we are healthy and fit both physically and mentally. Eat well for your health and well-being.

We provide online and in-person coaching and mentoring on balanced diet.

Diet Coach and Mentor

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