Obesity : Sustainable weight loss is the key
Obesity is one of the biggest health concerns in today’s world. It is not just about being overweight—it is a chronic disease that increases the risk of serious health problems like diabetes, heart disease, and joint pain. The good news is that with the right diet, exercise, and lifestyle changes, obesity can be prevented and reversed!
Lets understand Obesity, its Assessment, Causes, Risks factors and How to Manage it with Diet & Lifestyle modification.
Obesity Assessment and Grades
Obesity is classified based on -
-Body Mass Index (BMI) -
BMI is calculated as:
BMI = Weight (kg) / Height² (m²)
BMI Range : Category
18.5 – 24.9 : Normal weight
25 – 29.9 : Overweight
30 – 34.9 : Obesity Grade 1
35 – 39.9 : Obesity Grade 2
40 and above : Obesity Grade 3 (Severe obesity)
Apart from BMI, other obesity assessment methods include:
- Waist-to-Hip Ratio– A high ratio indicates abdominal obesity.
- Body Fat Percentage – Helps determine excess fat levels.
- Visceral Fat Measurement – Fat around internal organs is more dangerous than subcutaneous fat.
Prevalence of Obesity in India and Worldwide
- India: More than 135 million people are obese, and childhood obesity is rising rapidly.
- Worldwide: Over 1 billion people are living with obesity.
- Urban areas have a higher obesity rate due to a sedentary lifestyle and unhealthy food habits.
- Obesity is increasing among children and teenagers, leading to early onset of diabetes and heart diseases.
Causes of Obesity
1️⃣ Unhealthy Diet – Rapidly changing food habits, Processed foods, excessive sugar, fried foods, and soft drinks lead to weight gain.
2️⃣ Lack of Physical Activity – Sitting for long hours and no exercise slows metabolism and increases fat storage.
3️⃣ Hormonal Imbalance – Thyroid disorders, PCOS, and insulin resistance contribute to obesity.
4️⃣ Genetics – If parents are obese, children have a higher risk of developing obesity.
5️⃣ Stress and Poor Sleep – Increased cortisol levels due to stress lead to emotional eating and weight gain.
6️⃣ Medications – Some medicines like oral contraceptives, steroids, antidepressants and insulin can cause weight gain.
7️⃣ Frequent Eating of Junk Food – High-calorie, low-nutrition foods disrupt metabolism.
8️⃣ Excess Alcohol Consumption – Alcohol adds empty calories and disrupts fat metabolism.
Signs and Symptoms of Obesity
- Excessive body fat, especially around the belly
- Difficulty in physical activities and quick fatigue
- Shortness of breath while walking or climbing stairs
- Joint and back pain due to extra weight
- Snoring and disturbed sleep (Obstructive Sleep Apnea)
- Excessive sweating and skin folds irritation
- Low self-confidence and depression due to body image issues
Complications of Obesity
Obesity is linked to many serious diseases, including:
- Type 2 Diabetes – Obesity causes insulin resistance, leading to high blood sugar levels.
- Heart Disease & High Blood Pressure – Excess fat increases cholesterol levels, causing heart attacks and strokes.
- Fatty Liver Disease – The liver stores excess fat, leading to Non-Alcoholic Fatty Liver Disease (NAFLD).
- Joint Problems & Arthritis – Excess weight puts pressure on knee, ankle joints, causing pain and stiffness and even may need joint replacement surgery due to wear andc tear.
- Sleep Apnea – Fat accumulation around the neck blocks the airway during sleep. It may increase risk of arresting breathing and become cause of death in obese persons.
- PCOS & Infertility – Obesity disrupts hormone balance, affecting reproductive health.
- Mental Health Issues – Low self-esteem, depression, and anxiety are common in obese individuals.
Management and Treatment of Obesity
4. Medical & Surgical Treatment (For Severe Obesity)
- Medical Treatment –
Doctors may prescribe weight-loss medications in extreme cases.
- Bariatric Surgery –
Gastric bypass or sleeve gastrectomy is considered for individuals with BMI >40.
Common Shortcuts for Weight Loss & Their Bad Effects on Health
Many people want quick weight loss, so they try shortcuts. But these shortcuts can harm health in the long run. Let’s look at some common ones and why they are not good.
1. Skipping Meals
People think eating less helps in losing weight fast. But skipping meals:
- Slows down metabolism
- Causes weakness and dizziness
- Leads to overeating later
2. Extreme Dieting (Too Low Calories)
Eating very little or following crash diets like only fruit, juice, or soup diet:
- Makes you feel tired and irritated
- Causes muscle loss, not just fat loss
- Can lead to nutritional deficiencies
3. Fat-Burning Pills & Supplements
Some pills promise quick fat loss, but they:
- Can affect heart health
- Cause digestive issues and liver damage
- Often don’t work in the long run
4. Excessive Exercise / Workout
- Working out too much without proper nutrition:
- Increases injury risk
- Causes extreme tiredness
- Can lead to hormonal imbalances
5. Detox Teas & Slimming Drinks
Many people try detox teas or slimming drinks thinking they will burn fat. But they:
- Mostly cause water loss, not fat loss
- Can lead to dehydration
- May cause stomach problems
Why Expert Guidance is Important for Healthy Weight Loss
- A diet expert understands your body’s needs and makes a plan that works for YOU.
- They ensure you lose fat and not muscle, keeping you strong.
- Sustainable weight loss happens with balanced meals, regular exercise, and the right mindset.
- An expert can help prevent health problems caused by unhealthy dieting.
Weight loss should be healthy, safe, and long-term. Instead of shortcuts, trust the right guidance for a fitter and healthier life!
When your weight loss target is big, eg. 20-50Kg, you need expert guidance, short & long term planning & execution help. constant motivation also needed, which is only provided by experienced Weight loss consultant. Feel free to contact Dietgenie for more details.
1. Dietary Modifications for Weight Loss
✔️ Avoid Fast Foods / Junk Foods – Pizza, Burgers, Momos & all other so called Fast & Junk Foods are addictive & calorie dense. Soft drinks are again loaded with calories. try to avoid all these food.
✔️ Increase Fiber Intake – Fruits, vegetables, whole grains, and seeds improve digestion and metabolism.
✔️ Reduce Sugar & Refined Carbs – Avoid sweets, soft drinks, bakery items, and white rice.
✔️ Drink Enough Water – Staying hydrated boosts metabolism and reduces hunger.
✔️ Eat Home-Cooked Food – Avoid processed and restaurant food as they are high in unhealthy fats and calories.
2. Physical Activity & Exercise
- Start with 30 minutes of daily exercise – Walking, jogging, cycling, or swimming helps burn fat.
- Strength Training – Lifting weights or bodyweight exercises improve muscle mass and metabolism.
- Yoga & Stretching – Helps manage stress, improves flexibility, and aids weight loss.
- Avoid Sitting for Long Hours – Take breaks, stretch, and move around every 30 minutes.
3. Lifestyle Modifications for Sustainable Weight Loss
- Get 7-8 Hours of Sleep – Poor sleep disrupts hunger hormones, leading to overeating.
- Manage Stress – Practice meditation, deep breathing, or engage in hobbies to reduce emotional eating.
- Limit Alcohol & Junk Food – These contribute to belly fat and slow metabolism.
- Follow a Consistent Routine – Maintain fixed meal and sleep timings for better metabolism.
Small Changes with expert can create Big Impact! Obesity is not just a cosmetic issue—it is a serious health condition that requires attention and action. Instead of following extreme diets or relying on medications, focus on long-term healthy eating habits and an active lifestyle. Avoid quick-fix diets; instead, adopt healthy eating as a lifestyle
✔️ Consult Dietgenie for the expert advice & customised diet programs as per ones need, personalised guidance and healthy sustainable weight loss.
Start today with small but consistent efforts, and you will see a big transformation in your health and confidence!
Contact : +91 9822360215 / +91 7522906011
Website : www.dietgenie.in
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