Obesity, we can say, is an excessive accumulation of fat in the body. Gradual change in weight commonly occurs as age advances. Particularly from 20 to 50 years, some weight is added. Obesity is a condition requiring treatment when body weight is 10 per cent or more than the ideal weight. This extra addition of weight may cause many other health hazards like:
- Postural defects
- Arthritis and Gout
- Hyper tension (High blood pressure)
- Heart trouble
- Diabetes mellitus
- Kidney trouble and
- Pain and aches in body.
It is thus essential to bring down this extra weight.
Tips on reducing weight
- Determine your ideal weight and follow the diet plan strictly with patience.
- The initial goal of weight-loss plan should be to reduce body weight by about 10 percent from baseline.
- A gradual reduction of 2 to 3 kg in a month, for a period of 6 months, with the subsequent strategy based on the amount of weight lost, is desirable. Don’t get disappointed if weight loss is not rapid. Be patient. A bimonthly record of weight should be maintained.
- A diet that is specifically planned to help create a deficit of 500 to 1,000 kcal/day should be an integral part of any program aimed at achieving a weight loss of 2 to 3 Kg per month.
- Nibbling in between meals should be avoided. Drink water in plenty and in between meals. Remember it adds no calories.
- Remember you have option to be thinner. Every time you put the wrong things in your mouth, you are opting to be fat.
- Divert your mind from food. There are more interesting things in life.
- Daily routine along with light exercise is recommended.
- After successful weight loss, the likelihood of weight maintenance is enhanced by a program comprising planned diet coupled with physical activity, which should be continued indefinitely.
- A weight maintenance program should be a priority after the initial 6 months of weight-loss therapy.
