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| Dealing with Obesity/Overweight |
Obesity can be defined as the generalized accumulation of excess fat in the body. We come across obese in every ten people and according to many surveys the figure is increasing every year. At the same time many people are trying to keep them fit by following dietary guidelines for weight lose to achieve the ideal body weight. The desirable body weight is dependent on body frame size of a person. For example the desirable body weight is different for a marathon runner and a wrestler. So, body mass index (BMI) is the easy way to express obesity.
It is calculated by dividing a person's body weight in kilograms by their height in meters squared (weight [kg] / height [m] 2). Being obese and being overweight are two different things. A BMI of 30 or more is considered obese and a BMI between 25 - 29.9 is considered overweight.
Obesity is not only overall fat distribution. Many middle aged men, paunch is more likely which is also a form of overweight sign. Also obesity is become a common feature among children. Often, the cause of obesity in children is the faulty diet habit of parents. Studies have also shown that, overweight children are more likely to become overweight adults. This tendency to obesity persists through out life. Thus, overfeeding by parent and grandparents who want a chubby child may prove to be a lifelong curse. Hence; establishing healthy eating habits early in life ensures your children will grow up with a healthy respect for food.
Actually, the question arises as to why should we be scared of obesity? The reason being is that; the distribution of fat in an obese person may determine association with degenerative diseases such as diabetes, coronary heart disease, high blood pressure, sleep apnea, gall bladder disease, gout, arthritis, cancer, hormonal abnormalities. Sleep apnea is stoppage of breathing during sleep and can be associated with fatal irregular heartbeats and sudden death. Sleep apnea is commonly seen in overweight people with paunch. It’s very essential to make our body free from excess bulges.
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| Guideline To Be Followed For Shedding Excess Weight |
- Reduce excessive intake of calories by cutting down rice and breads.
- Introduce more of fresh vegetables and fruits in daily diet.
- Drink water 3 liters helps in improving the metabolism of body.
- Eating 3 main meals everyday on time which includes early dinner.
- Avoid munching fried food or sweets in between the meals
- Always make light snack like dhokla, bhelpuri, fruits chaat instead of fried pakoda, samosa etc.
- Avoid heavy deserts after dinner, preferably have them in lunch.
- Avoid lazing out and eating in front of T.V.
- Do include exercise in daily routine, like by walking upto market place or taking staircases instead of lift.
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| Food Guidelines According To Ayurveda |
- The selection of food items should be intelligently done. Any obsession or compulsion in food matters should strictly be controlled.
- Moong and Masoor in one’s diet are a good means to treat obesity.
- Obese people should avoid very sweet, salty or oily food especially at night.
- One should avoid curd and take buttermilk instead.
- One should always try and drink warm water.
- Amla powder is also useful in reducing obesity.
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| Easy Guidelines For Overweight Children |
- Make your child to eat fruit and vegetables. You may have a favorite’s food, but the best choice is to eat variety. Taste new foods and the old ones you have not tried for a while. Make interesting salads to push more vegetables in your child’s diet.
- Drink water and milk most often. When you are really thirsty, cold water is no. 1 thirst quencher. Kids need calcium to grow strong bones, and milk is a great source of calcium. Fresh fruit shake like strawberry, chikoo shake is best way to make their milk consumption easy.
- Listen to your body. What does it feel like to be full? When you are eating, notice how your body feels and when your stomach feel comfortably full stop eating right away.
- Limit screen time (watching T.V., D.VD, Computer games) the more time you spend on these sit-down activities, less time available for activities.
- Be active, one job you have as a kid -& its fun to find out which outdoor activity you enjoy the best. Make your child join swimming or any sport of choice for an active lifestyle.
- Avoid keeping junk food like chips, pastries, muffins, ice creams, jellies, butter popcorns, cold drinks in your kitchen as it is easily available to them for filling up hunger pangs.
- Always discourage them from eating junk foods; but can have burgers, pizzas, pastas twice a month, not twice a week.
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