HEALTH CARE, TIPS

Lifestyle changes help to Prevent and Manage Obesity — 10 Tips to follow

September 9, 2017

Anti-Obesity Day is observed in various parts of the world on November 26. The World Anti-Obesity Day aims at raising awareness and educating the community about obesity harms and complications. Obesity is rapidly growing and becoming a killer disease. Medically, it is a condition in which excess body fat has accumulated to such an extent that it may cause serious health problems. Obesity reduces life expectancy and increases the likelihood of heart disease, diabetes, osteoarthritis, and other diseases. Obesity rates are rising most dramatically in urban settings.

A person whose Body Mass Index (BMI) — the individual’s weight in kilograms divided by the square of his height in meters — is greater than or equal to 25 is Overweight. A person whose BMI is greater than or equal to 30 is considered Obese.

According to the World Health Organization (WHO), Overweight and Obesity pose the fifth leading risk for global deaths. The WHO states that at least 2.8 million adults die every year on account of being overweight or obese. In addition, 44% of diabetes cases, 23% of ischaemic heart diseases and 7–41% of certain instances of cancer are attributable to overweight and obesity. The WHO points out that the incidence of obesity worldwide has nearly doubled since 1980 and that 65% of the world’s population now lives in countries where more deaths are attributable to overweight and obesity than being underweight.

A study published in the noted medical journal Lancet says India is just behind US and China in this global hazard list of top 10 countries with the highest number of obese people. Our state Kerala has the second-highest rate of childhood obesity in the country after Punjab, according to the fourth round of the National Health Survey. This year’s world obesity day is giving special importance to child obesity. Child and adolescent obesity have risen rapidly around the world.

A balanced diet with adequate amounts of vegetables, proteins, and fruits is the key to managing weight. Do not Diet to lose weight but Eat Right.

1. Include more fiber in the diet

2. Reduce junk food and snacks

3. Consume low-fat dairy products, lean meat and nuts

4. Do not skip meals

5. Eat small and frequent meals; follow 6 meal patterns a day.

6. King size Breakfast. This indicates not the quantity, as misunderstood by many, instead indicate the quality of your Breakfast.

7. Control or limit the intake of sugar, salt, spices and oil.

8. Eat low-fat meals

9. Exercise regularly 4–5 times a week

10. Monitor weight regularly

Uncontrolled obesity will spoil the next generation. So eat healthily and live healthy for a better tomorrow!

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