Obese people seeking to lose weight have a wavering mind regarding what they should be eating to achieve weight loss. Some people also have the habit of following everything that “he is doing, or she is doing”. If we follow a perfect regimen, with a scientific approach, we are sure to be successful!

Everything that we do has a scientific reasoning behind it. This does not apply to research alone, even in the case of weight loss, a scientific approach is the best way to achieve sustainable results.

Obesity is now seen not only as something associated with physical appearance, but also as a problem that could cause secondary diseases that could be fatal. Along with giving our children the basic academic education in childhood, we must also impart a knowledge of lifestyle, grooming and maintenance of a healthy physique. Increase in childhood obesity the World over is a warning alarm for us all. “Let us nip it in the bud” must be our approach in this case.

People must be made aware of the war against obesity. People always feel that they are “not fat” or that they “do not overeat”.  This cannot be controlled if tests are not done regularly, and we may have reached a point of no return. Unless we understand that obesity is a disease and it leads to various other diseases, we cannot win the war against obesity.

Diary is important!

Obesity is caused by a number of factors such as genetics, emotions, environmental factors, age, pregnancy, sedentary lifestyle, food habits, lack of exercise etc. With increase in age, obesity causes heart problems, cancer, infertility, joint pain, loss of breath while asleep, and several other health conditions. The following steps must be followed, to prevent these diseases:

• Maintain a diary. This is useful for more reasons other than to just record “what happened during the day”.
• Writing down your exact quantity of food consumption every day is an important part of your weight reduction initiative. Please take it seriously and maintain it regularly as it will help you identify your habits and activities that trigger your emotions, physical activities, excessive eating and sedentary lifestyle. This activity will help prevent deviation from your goal. The thought of putting it down in writing itself will discourage you from the thought of having an extra piece of cake!

Also Read: Obesity – Obesity – Mother of all Diseases

Exercise is the best!

Start today! Exercise will not only burn calories but also control your food cravings. All you have to do is spend just 60 minutes every day for some serious physical activity!

Nutrition

• Increase your calcium intake. Medical studies have shown that consuming three servings of calcium-rich milk products every day will strengthen your bones and help prevent osteoporosis, and also accelerate weight loss by 50-70%. Choose low fat yoghurt, milk and cheese.
• It has been determined that consumption of high-quality protein helps maintain muscle density and reduce body fat. This ensures fat loss…and not muscle loss! It is important to maintain the muscles during weight loss, as it helps the body to burn more calories. However excess proteins may put pressure on your kidneys…and may dissolve the calcium in your bones…thereby preventing your absorption of other nutrients. Therefore ensure that your protein consumption is only a part of a balanced diet.

Celebrate breakfast!

• Breakfast can really help you lose weight, and it has been determined as one of the main factors in long-term maintenance of weight. Research shows that people who skip breakfast tend to weigh more than those who eat a nutritious breakfast. A healthy breakfast helps keep your blood sugar and hormone levels stable…and metabolism is high which helps burn more calories.
• Do not go without food for 4-5 hours. Eating on time, helps prevent overeating. By ensuring that you eat three meals a day, you can control your hunger and food cravings as well.

Change your lifestyle!

The first step in the treatment for obesity involves making changes to your lifestyle. They are…

• Ensure a good night’s sleep.
• Do not skip breakfast.
• Do not use lifts, escalators.
• Avoid sweets.
• Eat dinner 3 hours before sleep.
• Develop healthy food habits.
• Play outdoor sports.
• Do not eat snacks between meals.
• Have a regular regimen for exercise and brisk walking.

Diet changes

Diet is an important part of any weight loss program, and for any program to be successful weight loss must be maintained. Obese people must avoid foods containing rice and sugar to aid weight loss and return to their previous weight, and this must be maintained with a properly planned diet.

There are 4 kinds of diet:

• Low-fat
• Fibre-rich
• Low-calorie
• Very low-calorie

Low-fat, Fibre-rich and low-calorie diets help in weight loss, and it is possible to lose up to 2-4 kg in approx. 1 month.

Physical activities – Exercises

When the muscles are worked, energy is being used from the fat and muscle sugars. Due to the large leg muscles, walking, running and cycling are effective exercises to reduce fat. We must make it a practice to walk for 30-40 minutes every day in the midst of our busy schedules.

Medication and Treatment

There are various ways to treat obesity with medication.

Medication to reduce hunger and food cravings

This could cause side effects such as insomnia, anxiety, irritation, headache, nausea and constipation.

Also Read: Why some people are predisposed to Obesity

Medication to increase energy expenditure

These medicines are being studied for thermo genic effects. However they are not currently recommended for weight loss programs.

Medication to control fat deposits

These medicines help the body excrete unabsorbed triglycerides and cholesterol. Side effects such as fat diarrhoea, expulsion of intestinal gas, and oil spotting could occur.

Alternative powders to food

Powders alternative to food are available on the market, and though they are low in calories they do have side effects.

Surgery

Surgery is recommended only when all other methods of weight reduction fail. If your BMI is more than 34, effective treatments are definitely available.

Lap Band: As the name suggests, it consists of a silicon band that is tied around your upper abdomen. This helps reduce consumption of the amount of food, thereby aiding weight loss.

Lap Sleeve Gastrectomy:  This surgery removes 75-80% of the abdomen, while the abdomen is retained as a long sleeve with a capacity of 100-150 ml. This reduces the quantity of food consumed, while maintaining the natural connection between the food pipe, stomach and small intestine. This surgery results in approx. 80% weight reduction.

Lap gastric bypass: Also called “Roux-en-Y”, this surgery involves formation of a small bag (50-75 ml volume), which is connected to the small intestine. Weight loss happens rapidly as the size of the stomach is reduced and the large intestine is bypassed. This surgery not only helps in weight loss but is also a scientifically proven method to reverse diabetes.

There are also several other modern treatment methods in use now. Please consult your doctor for the treatment method that is best suited for you.

Kauvery Hospital is globally known for its multidisciplinary services at all its Centers of Excellence, and for its comprehensive, Avant-Grade technology, especially in diagnostics and remedial care in heart diseases, transplantation, vascular and neurosciences medicine. Located in the heart of Trichy (Tennur, Royal Road and Alexandria Road (Cantonment), Chennai, Hosur, Salem, Tirunelveli and Bengaluru, the hospital also renders adult and pediatric trauma care.

Chennai – Alwarpet/Vadapalani 044 4000 6000 • Trichy – Cantonment – 0431 4077777 • Trichy – Heartcity – 0431 4003500 • Trichy – Tennur – 0431 4022555 • Hosur – 04344 272727 • Salem – 0427 2677777 • Tirunelveli – 0462 4006000 • Bengaluru – 080 6801 6801

Become a Member to post Articles Back to Profile