WEIGHT MANAGEMENT TODAY!!

                                                           LONG AND HEALTHY LIFE !!!

‘YOU CAN NEVER BE TOO RICH OR THIN ’.

Remarked The Duchess Of Windsor .In Olden Days Obesity Was Considered As Being Prosperous And ‘Well Off’’, But Not Any More . Rich Or Not , Obesity Is A Global Problem. We Might Know That We’re Overweight , But It Might Be Difficult To Get Started …

‘JOURNEY OF THOUSAND MILES, BEGINS WITH SINGLE STEP’ ‘SO GET STARTED, TAKE THE FIRST STEP .

WHY BOTHER?????

Because Obesity Has Been Responsible For Many Diseases Like Hypertension ,Myocardial Infarction , Stroke , Type 2 Diabetes , Gallstones , Osteoarthritis And Coronary Heart Disease To Name A Few .

It Has Been Associated With Increased Mortality And Morbidity.

‘PREVENTION IS BETTER THAN CURE’

‘STICH IN TIME SAVES NINE’.

      SO IT IS YOUR LIFE

                                   IT IS YOUR CHOICE !!

WHO IS OBESE???

·        OVERWEIGHT Is Defined As BMI Between 25 And 30 Kg/M2

·        Obesity Is Defined A BMI >30 Kg/M2

·        Morbid Obesity Is Defined As BMI >40 Kg/M2

·        BMI =Body Weight[ In Kg ]Divided By Square Of Height In Meters.. See Previous Blog Of The Author

1.     Both A Waist Circumference >100cm [ 40 In] In Men

2.     And >88cm [35 In] In Women ,

3.     Or A High Waist To Hip Ratio [Whr] >0.95 In Men And>0.85 In Women Are Associated With An Increased Mortalty.

WHAT IS THE MOST APPROPRIATE TREATMENT ?

Treatment For Obesity Either Decreases Energy Intake Or Increases Energy Expenditure By High Levels Of Physical Activity.

a)    BEHAVIORIAL MODIFICATION

b)    DIETARY THERAPY

c)     EXERCISE

d)    DRUG THERAPY

e)     LIPO SUCTION  [REMOVAL OF FAT BY ASPIRATION , AFTER INJECTION OF PHYSIOLOGIC SALINE

f)      SURGERY   COLLECTIVELY CALLED AS BARIATRIC SURGERY

TREATMENTS D, E , AND  F  ARE FOR FEW CANDIDATES , WHO RE  VERY  OBESE, AND ARE WILLING TO RISK THE COMPLICATIONS AND SIDE EFFECTS OF THE SAME  AND NEED SPECIALIZED MEDICAL CARE.

{A} BEHAVIOR MODIFICATION

BEING PROCHOICE  / PROACTIVE APPROACH

The Goal Of This Approach Is To Help Patients Modify Their Eating Habits , Increase Their Physical Activity , And Become More Conscious Of Both These Activities , Thereby Helping Them Make Healthier Choices.

LIFE STYLE MODIFICATIONS

Motivation And Optimism Are The Buzz Words , Optimism Is Choice , We’ve A Choice To Bubble With Enthusiasm , Pulsate With Energy ‘Destiny Is Not A Matter Of Chance , It’s All A Matter Of Choice’.

Be Happy Attitudes. Have A Positive Self Esteem .Love Your Self , This Body Of Ours Is A God Gift And For Whole Life Time .

TELEVISION INCREASE RISK OF OBESITY

Studies In New York Found Direct Link Between Obesity And Television Viewing In Children. The Ideal Way To Help Your Child Kick Off The Idiot Box Is To Set A Good Example By Decreasing Your Own Viewing . Encourage Children In Out Door Activities And Sports.

DISCARD THE ‘COUCH POTATO IMAGE ’!

STRESS

De stress Yourself Often , Epictetus Once Said ‘ ‘The Thing That Upsets People Is Not What Happens But What They Think It Means ’’.

When You’re Distressed , One Tends To Eat High Calories , And For Some People It Is Drinks –Which Add ‘Blank Calories’ And Make You Obese!!

When In Stress

Exercise Can Be Great  Stress Buster!

Read  Something Positive !

Listen To Soulful Music [Bob Marley  Or Kishore , Ur Choice ]

Go For Long Walk , Listen To Nature , Appreciate  The Fragrance Of Flowers !!

Talk To A Friend

Next Time You Feel Emotionally  Stressed , Don’ T Reach For Foods High In Calories And Fats Or Drinks , Try One Of The Above Measures.

B} DIETARY CHANGES

Approx 22 K Cal Is Required To Maintain Ikg Of Body Weight In Adult , Therefore For 100 Kg Woman =2200 Kcals  Required , With Variability Of +/-20%.The Goal Of Any Weight Loss Prog Is To Lose About 10 % Of Base Line Body Weight In 6 Months .

‘Slow And Steady Win The Race ’ So Donot Be In A Hurry To Lose All Weight Stat !

‘Rome Was Not Built In A Day ’So Be Patient And Realistic In Setting Goals Of Weight Loss.

Most Of Weight Management Programs Should Probably Decrease Your Daily Calorie Intake From 500 To 1000 Calories /Day.

Total Fat Should Be Less Than 30%Of Your Total Calories Reducing Saturated Fat Is Important , And Replacing It By Mono Or Poly Unsaturated Fats Like Olive Oil, Canola Oil,  Mustard , Soya.The American Dietic Association Ponts Out That Vegetarian Diets That Are Low In In Animal Products , Are Also Low In Total Fat , Saturated Fat And Cholestrol -Components That Are Associated With Increased Risk Of Heart Disease , High Blood Pressure, Diabetes And Obesity .Tha Association Believes That Vegetarian Diets Are Healthful And Nutritionally Adequate When Planned .Following Nutrients Are Recommended In Vegetarian Diets :Iron , Vit D , Vit B12 And Zinc As Supplements.

Eat Complex Carbohydrates , Including Vegetables, Grains, Cereals .

Moderate Your Sugar Intake , It Will Decrease The Calories.

Decrease Your Salt Intake .[Sodium =2,400 Mg/Day , = One Tea Spoon]

Alcohol

Moderate If You Cannot Abstain , As Beers And Alcholic Beverages Supply ‘Blank Calories’But No Nutrients And Causes ‘Beer Belly’!

C] Exercise

Increasing Physical Activity Is An Important Component Of Losing And Mantaining Weight Loss.Exercise And Good Nutrition Work  Together To Keep You Healthy.You Need To Burn 3, 500 Calories To Lose one Pound.

Exercise Also Lowers Your Blood Pressure, Prevents Diabetes, Raise Your Hdl [Good Cholestrol]And Decreases Obesity And Its Related Hazards.

One Should Aim To Exercise Atleast 30 Minutes /Day For Most Days Of Week.

Life Style Changes

Exercise

Ø     Walking Instead Of Driving For Small Errands.

Ø     Taking Stairs Instead Of Elevators.

Ø     Washing Your Car.

Ø     Mowing The Lawn With Push Mower.

Ø     Jogging

Ø     Cycling

Ø     Swimming

Ø     Active Sports With Children.

Dietary Changes

Do’s

Ø     Eat Variety Of Foods That Re Low In Calories And High In Nutrients

Ø     Eat Less Fats And Fewer High Fast Foods .

Ø     Go Green

Ø     Eat Less Fried Food

Ø     Eat More Salads And Fruits

Ø     Eat More Fibre Food

Ø     Decrease Saturated Fats And Replace Them By Unsaturated Fats –Like Olive Oil Etc.

Ø     Take Small Helpings Of Food Portions.

Don’t’s

§        No Junk Foods Like –Colas , Patties, Burgers And Pizzas.

§        No Fried Food

§        No Samosas /Kachodis

§        Moderate /Abstain From Alcohols -;’blank Calories’

§        Avoid Excessive Sweets

§        Avoid Peanut Butter [Margaraine]

This Is Our Life

                               This Is Our Choice !

If We Have To Get Different Results

                                          We Have To Eat And Live Little Differently.

Good Luck!

Dr Gulbir Rekhi