Obesity is a rampant problem today, and it is not only limited to the western world. Even here in India we have a huge number of individuals suffering from this condition. In this article we’ll see what exactly is obesity and how to deal with it. Simply put, obesity is being overweight. But how to determine whether you are actually overweight. And if you are, then you fall into which category.
You can head over to our calculator to check your BMI (Body Mass Index) by clicking the link below:
Once you’ve entered the details, you get a figure which is your BMI. You can compare the figure with the chart given below to find out where exactly you are. No matter what category you fall into, today in our modern world we have myriad ways to deal with it. In the article ahead we’ll offer you a host of suggestions to control and reduce your weight and get rid of the associated problems.
Unless you are in the category of “Morbidly Obese”, first four options can help you, but if you are morbidly obese, you need to head over to the fifth option.
1. Taking an Oath
Anything we want to achieve in life needs a firm resolution. In fact, that’s how we can actually start. Without resolution, we won’t be able to stay steadfast and would succumb to the challenges. In this article, and many further articles, we’ll be suggesting you several changes in your diet, an exercise regimen, and even a few improvements in your routine life. More often than not people begin but after a shortwhile they give up because to endure changes, you’ll need an unshakeable commitment to the cause.
2. Changing Your Diet Pattern
Start your day with lemon water. All you need to do is get a cup of warm water and squeeze one lemon into it. It induces the nutrients into your body that help burn the fat into energy. And then instead of consuming your morning tea or coffee, go for green tea; it has catechins that help in burning fat.
Reduce your calorie intake. Now, this shouldn’t tempt you to start skipping your meals since it is neither a sustainable nor a healthy approach. Instead replace high calorie items with low calorie ones. So, reduce the intake of foods prepared from wheat, milk, meat etc. and add salads, sprouts, and soup to your diet.
Reduce intake of 3S: Sugar, Starch, and Salt. Sugar and starch are heavy in carbohydrates, hence even if consumed in smaller amounts, they can create a surge in your calorie input. And salt leads to water retention in the body which also leads to increase in body weight. We are not suggesting here to go zero on carbohydrates and salts; your body needs certain amounts of carbohydrates and minerals. The idea is to limit the intake.
Create a routine for diet. Many of us just eat any time; that can throw your diet plan out of gear. You’ve got to create a fixed routine i.e. exact time for your meals. And instead of devouring everything in one or two meals, spread your consumption of food across 4 to 5 meals which will ease your digestion.
Don’t go to sleep with undigested calories in your system. Eating late at night, just before falling off to sleep means that most of the calories you took might not get consumed. Yes your body burns calories while you are asleep. But if you’ve taken a heavy meal, most of it would remain unused and is likely to turn into fat. So, finish your meals atleast 2-3 hours before you are likely to go to sleep.
3. Following an Exercise Regimen
Exercise is not only important but is inevitabe for weight loss. Here is a calculation to explain that technically:
For instance you consume 2500 calories a day and you burn 1500 calories, then the balance 1000 calories are going to increase your body weight.
You consume 2000 calories a day and you burn 2500 calories, then the deficit of 500 calories is adjusted by using the body fat.
As you saw, exercising creates a deficit and to address it body fat gets used which leads to the reduction in weight. The good news is your body loses over 1500 to 1800 calories on its own. So, if you want to burn 2500 calories, you need to do enough exercise to lose 700-1000 calories.
If you are serious about losing weight, you shouldn’t only exercise, in fact you should do it with discipline. That is you need to have a plan that you follow on a regular basis.
Here is the list of exercises you can opt for:
a. Working out in Gym
e. Brisk Walking
g. Playing sports
You can pick up at least two of the above mentioned activities and add them to your routine.
4. Living a Healthy Routine
One of the biggest enemies of weight loss is sedentary lifestyle. A lot of us spend numerous hours facing laptops or televisions. We sit in front of them almost frozen for hours. This harms us in many ways, one of them being weakened digestion. It is advisable to take quick breaks from your desktop work to walk around a bit or to climb down and climb up a few staircases. Instead of watching television for hours, go out for a gentle or brisk walk. These kind of changes will not only help you in reducing your weight but will also keep you fresh.
5. Bariatric Surgery
Bariatric surgery, also known as weight-loss surgery, represents a set of operative procedures that are meant for reducing body weight and associated ailments. It isn’t a complicated surgery, and has a very high success rate; all you need is an experienced surgeon. Because surgery is in fact a beginning of the process of losing weight, you need to have that expert guidance constantly along the way to achieve the desired results.
So, how do you know that you need a Bariatric surgery. There is a link to the BMI Calculator near the beginning of this article, click on it and you will be taken to the calculator. If you are morbidly obese (BMI is 40 or more), you need a surgery. In case you are severely obese (35-40 BMI), you might try alternative options if you don’t have associated ailments. But if you have ailments like type II diabetes, osteoarthritis, lipid abnormalities, respiratory issues etc along with 35-40 BMI, you should be advised to opt for a bariatric surgery.
Article by: Asian Bariatrics (www.asianbariatrics.com)
Asian Bariatrics – a super speciality hospital – is the finest institute in India for treatment of obesity and gastrointestinal disorders. Our team of bariatric surgeons comes from some of the most elite institutes in India. With years of experience and a huge number of satisfied and happy clients, we are always ready to deal with the challenges faced by you.