Obesity is not just a cosmetic problem but also a serious health hazard.
Unfortunately obesity is a chronic condition and there is no ‘quick fix’ solution or treatment that is effective for all overweight or obese individuals. Furthermore, after following weight loss programs, relapses of weight gain are extremely common. This emphasizes the importance of a lifetime commitment to healthy eating and exercise practices. A range of different treatment options are available for obesity. Lifestyle modification (with a reduction of energy intake and an increase in physical activity) is essential in all treatment strategies. There are currently no long-term treatment programs that do not require at least some lifestyle changes. Positive changes in your eating and exercise behaviour are essential for sustained reductions in weight
1) Q: What causes obesity?
A: In scientific terms, obesity occurs when a person's calorie intake exceeds the amount of energy he or she burns. What causes this imbalance between consuming and burning calories is unclear. Evidence suggests that obesity often has more than one cause. Environmental, psychological, genetic and other factors all may play a part.
2) Q: Can being overweight lead to medical problems?
A: Yes, being overweight is linked to a number of health problems including:
- Heart disease and stroke
- High blood pressure
- Gallbladder disease and gallstones
- Breathing problems, such as sleep apnea (when a person stops breathing for a short time during sleep) and asthma
3) Q: How do I know if I am obese?
- Body mass index (BMI): If your BMI is 30 or greater, you're considered obese and you should talk to your doctor about losing weight for your health.
- Waist circumference: If you have an "apple shape" or a "potbelly" or "spare tire" it means that you carry more fat in and around your abdominal organs. Fat in your abdomen increases your risk to many serious conditions associated with obesity. Women's waist measurement should fall below 35 inches. Men's should be less than 40 inches. If you have a large waist circumference, then talk to your doctor about weight loss.
4) Q: How is obesity treated?
A: The treatment of obesity needs to be long-term; it cannot be short-term. Weight loss should be gradual and careful follow-up is necessary to prevent rebound weight gain. Changing behavior and lifestyle are the only ways to change a person's weight permanently. These changes focus on gradual and permanent changes in eating and exercise habits. There are six ways through which you can change your behaviour and lifestyle that will help you maintain weight loss.
- Learning about nutrition
- Changing your eating habits
- Increasing your physical activity
- Changing your attitudes about eating
- Joining a weight loss program
- Developing support systems
- Following any drug therapies prescribed by your doctor
The key to weight management include making lifestyle changes such as increasing exercise/ physical activity and also changes in dietary habits.
5) Q: What about weight loss surgery?
A:Surgery should only be considered after all other attempts to lose weight have been unsuccessful or if a person has an obesity-related disease. Surgery should only be done at centres committed to long-term follow-up. Candidates for these surgeries have to be:
- Severely obese (a BMI greater than 35)
- Assessed by dietician, psychologist, endocrinologist and other specialists before being considered for the procedure.
Surgical procedures have had the most long-term success, but it is important to consider the reasons for success or failure of previous weight-loss attempts as well as the risks and benefits of the surgery.
6) Q: How much exercise should I do?
A: Studies show that even the most inactive people can gain significant health benefits if they accumulate just 30 minutes or more of physical activity per day. For the greatest overall health benefits, experts suggest 30 minutes of moderate-intensity aerobic exercise three or more times per week, plus some form of anaerobic exercise, such as muscle-strengthening activity and stretching twice a week. If you have been inactive for a while, you can start your day with less strenuous activities, such as walking or swimming at a comfortable pace.
Beginning at a slow pace will allow you to become physically fit without straining your body. Once you are in better shape, you can gradually do more strenuous activity.
7) Q: How can I lose weight and then prevent gaining it back?
A: Keep the following tips in mind:
- Set realistic weight loss goals, such as a one- to two-pound weight loss per week. Those who lose weight slowly, by eating less and exercising more, tend to lose weight progressively. Even a half pound weight loss per week would result in a 25-pound loss over one year.
- Eat fewer calories by cutting down on portion sizes. An easy way to portion a plate is to put fruits and vegetables on half, starch on one quarter of the plate and protein on the other quarter of the plate.
- Eat at least handfuls of nuts (like badam, acrut, etc) per day.
- Do not skip meals. This slows down metabolism and can lead to increased hunger and binging. Four to five “mini-meals” regularly spaced throughout the day may help satisfy your hunger while keeping your weight under control.
- Feel free to include some healthy snacks between meals if you are unable to deal with hunger during the day time. Some examples would be fat-free Greek yogurt, cottage cheese & fruit, vegetables, hummus, string cheese and fresh fruit, etc
- Choose foods high in fiber such as whole grain breads, cereals, pasta, rice, fruits and vegetables. These foods will make you chew more, while the higher fiber content may make you feel fuller on fewer calories.
- To ensure that you are eating healthy, keep an accurate food journal. Write down everything you eat or drink. Be honest and accurate otherwise the journal would be of no use. The food journal will help you learn about your eating habits and help you assess the food choices you are making.
- Eat a variety of nutritious foods. Include all food groups to get all the nutrients you need.
- Limit restaurant foods.
- Plan ahead: Plan meals for the week, create a grocery list, and keep healthy foods available to you in your kitchen and pantry. Keep trigger foods out of the house and office.
8) Q: What qualifies a realistic goal?
A: Losing 5%-10% of current body weight.
A weight loss of 1-2 lbs a week.( half- 1 kg)
9) Q: How many calories a day are safe?
- 1,000 to 1,200 calories a day will help most women lose weight safely.
- 1,200 to 1,600 calories a day will help most men lose weight safely.
10) Q: How can obesity be prevented?
- Regular exercise (60 minutes a day for children and 150 minutes per week for adults).
- Eating healthily.
- Identify eating triggers.
- Monitor weight.
11) Q: What does a healthy diet include?
- Fat-free and low-fat dairy products.
- Protein foods.
- Whole-grain foods
- Fresh or dried fruits and vegetables.
12) Q: What foods should be limited or avoided?
- Fatty cuts of meat.
- Poultry with the skin.
- High-fat dairy products.
- Lard, coconut, and palm oils.
- Trans fats.
13) Q: What does plant based diet mean?
A: A plant-based diet is based on vegetables, whole grains, legumes and fruit, with little or no animal products (including dairy). It may refer to: Vegan diet: a plant-based diet with no food from animal sources
Healthy eating may be best achieved with a plant-based diet, which we define as a regimen that encourages whole, plant-based foods and discourages meats, dairy products and eggs as well as all refined and processed foods.
14) Q: What does Anoo's weight management include?
- Long term weight reduction along with prevention of weight related health problems
- Anoo’s wellness team includes doctors, nutritionist, therapists and counsellors.
- Approach - Analysis and complete medical history with necessary investigations. Counselling includes motivation, diet and life style modifications.
- Therapies – FDA approved treatments, basic, advanced and SPA therapies.
- Diets- customized based on BMR, life style habits, eating habits, healthy balanced diet, plant based diets, etc
- Exercises – Monthly once a group discussion is held by our team of doctors, nutritionists, counsellors, yoga teacher with our clients to help increase awareness about weight management and to clarify their doubts.
- Regular monitoring, follow ups and care.