fitness e book

8/6/2019 Fitness E Book

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ObesityKill the Silent Killer


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A simple keyword search will yield millions of pages that discuss

obesity, how to identify and treat it. The onus however rests fully on

you. If you recognise that your eating patterns are unhealthy and a

sedentary lifestyle is pushing you towards obesity, it is time for you

to be proactive and prevent it. Losing an extra ten kilos is going to be

far easier than losing 50. The next time you opt for an auto rickshaw

to hop to the next street or ask for extra double cheese on your pizza,

think about that!

Beat the Fat


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W is obsiy?

Obesity is dened as an

excessive accumula-

tion of body fat where-

as overweight is dened as an

excess amount of body weight,

compared to set standards. This

excess weight may come from

muscle, bone, fat and/or body water. Men with more than 25

percent body fat and women with more than 30 percent body fat

are considered obese.

Obesity is now viewed as one of the most serious public health

problems of the 21st century. It is a leading preventable cause

of death worldwide, with increasing prevalence in adults and

children. In India, 5% of population suffers from obesity. While

that may seem like a negligible amount, but with our population,

that is 60 million people in our country who suffer from a high

risk life style disorder. In India the situation is quite alarming.

According to doctors, a sedentary lifestyle combined with an

increase in the consumption of fatty food and alcohol is to

blame for obesity, diabetes, hypertension, etc. As modernity

became associated with less chores and lesser walking, the food

consumption did not directly correlate to the reduced activity.

In fact, it became comically inverse. The more we ate, the lesser

we walked and the lesser we walked, the more we ate! Thus, one

day, we woke up in the early 21st century and suddenly realised

we were obese!


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W r Sympoms?

Here are some of the symptoms of obesity:

Excess body fat Extremely large waistline

Difculty while sleeping Snoring

Heavy sweating Lack of energy

Pain in the joints Rashes

Varicose veins Type 2 diabetes Inability to deal Feeling very much

with physical activity tired all the time

W r RISKs?

Obesity-related health risks include:

Type 2 diabetes and metabolic syndrome

High blood pressure, heart disease, and stroke

Obstructive sleep apnea and other sleep disorders

Certain cancers, including breast and colon cancer

Gall bladder disorders

Joint Problems Arthritis, Gout Endocrine system abnormalities

Psychological disturbances poor self-image, depression

Extreme obesity can lead to a gradual decrease in the level of

oxygen in your blood, a condition called hypoxemia. In extreme

cases, especially when left untreated, this can lead to right-sidedheart failure and ultimately death.


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So, aRe you Obs?

You ARE if your BMI is above 25.

What is this BMI? Body Mass Index or BMI is the most

widely used clinical measure today to classify overweight

and obesity in adults. The BMI is a mathematical formula that

takes into account both a persons weight and height in calculating

the degree of obesity.

BMI is calculated by

dividing the weight

(in kilograms) of a

person by his height

(in meters) squared.

BMI = Weight (kg) /

height (m2)

As per Indian

Standards in adults, a person with a body mass index of 23 is

considered overweight and those with BMI of 25 and above are

termed obese. Those with BMI of over 30 are termed morbidly

obese and will require bariatric surgery to eliminate excess ab.

If you are uncertain how to calculate your BMI to check if you are

obese, you can visit a general physician. Your doctor will perform

a physical examination and ask questions about your medical

history, eating habits, exercise routine, smoking and alcohol use.

Your physician may also order a blood test to check glucose,

cholesterol and triglycerides levels, and also look for thyroid or

endocrine problems, to determine whether any obesity-related

conditions are present.

nom O Obs Moby

W W Obs


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W r cuss?

There are many causes for being

obese. A sedentary lifestyle and

the chronic ingestion of excess

calories are the principal factors for

many individuals to be overweight

and, eventually, become obese. Butresearch shows that there is also

evidence of strong genetic, metabolic,

and environmental inuences in the

development of obesity. For example,

hypothyroidism can also cause obesity.

Over eating is a possible root cause. Dietshigh in fats and simple carbohydrates,

junk food, too much cheese, ghee, sugar,

alcohol and soda, eating without hunger, and consuming excess

milk products may cause obesity. Certain emotional conditions

can also fuel obesity. Negative emotions like boredom, sadness or

anger may inuence eating habits. When people are stressed outthey tend to eat in abundance. Hence, it is very important to live

a stress free lifestyle as much as you can.

People with little knowledge towards spending their energy are

more likely to have obesity. Nowadays people are less active

they spend their time watching TV or playing video games or

surng the Net. Moreover, they prefer to use automobiles to goanywhere rather than the walk even for short distances.


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W r Soluions?

The right way to combat

obesity is the honest way.

But dont lose heart. It

may seem like a mountainous

challenge to lose 10-20 kilos, but

with a combination of eating right,increased physical activity and a

few lifestyle changes, it is actually

possible.

Regular exercise and a healthy

diet are crucial when it

comes to controlling your

weight. Although there are

many programs advertised to help you

lose weight, the only method proven safe

over the long-term is to burn more calories

than you consume.

Exercising and eating right must

become as much a part of your routine

as bathing and brushing your teeth.

Unless you are convinced of the benets,

you will not succeed. Moreover, sticking to a

weight reduction program is not easy. You will

need a lot of support from family and friends.


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assss Yourslf

Body Mass IndexCalculate your BMI as explained earlier. Your

BMI scores means the following:

Underweight < 18.5

Normal 18.5 22.9

Overweight 23.0 24.9

Obesity > 25.0

Obesity Chart

Find your height in the Height column and

look in the Obesity Point column to see when you are obese.

For example if you are 5 ft 6 inches tall, you are obese when you

reach 70 kgs.

Height(inches)

ObesityPoint (kgs)

4.104.115.05.1

5.25.35.45.55.65.75.85.95.105.116.0

55.057.058.560.0

62.565.067.068.570.072.575.077.580.082.585.0

40 50 60 70 80 90 100 110 120 130 140 150

66

65

64

63

62

61

60

511

510

59

58

57

56

55

54

53

52

51

50

411

410

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Yourhe

ightinf

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nches

Under-

Weight

verY

Fat

Over-

Weight

FatOK


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Wis Circumfrnc

To measure your waist, stand and

place a tape measure around yourmiddle, just above your hipbones.

Measure your waist just after you

breathe out. If the waist size is

greater than 80 cm for women or greater than 90 cm for men

then the risk goes up. Moreover, you are at a higher risk for heart

disease and type 2 diabetes, if most of your fat is around yourwaist rather than at your hips.

Risk Fcors

The following conditions along with being obese will put you at

greater risk for heart disease and other conditions:

1 High blood pressure Yes No

2 Cholesterol Yes No

3 High blood glucose Yes No

4 Family history of heart disease Yes No

5 Physical inactivity Yes No

6 Cigarette smoking Yes No

If you are overweight or obese and have two or more risk factors,

it is recommended that you lose weight.

Srss Fcors

Stress is another buzzword that is thrown about every day. A

recent study shows that even simple household chores can

increase stress levels and blood pressure. Answer this simplequestionnaire to gauge if work and home life are stressing you.


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a Work

1 Do you have a pleasant working environment? Yes No

2 Does your work allow you to pace yourself? Yes No

3 Do you have any say in the work load and

deadlines you receive?

Yes No

4 Does your work satisfy you? Yes No

5 Does your organisation value you? Yes No

If you answered NO to all of the above or more than 3 of theabove questions, then you have a work life that is stressing you.

a hom

1 Do you feel overwhelmed by the expectations ofyour family?

Yes No

2 Do you feel worthless at times? Yes No

3 Do you think you could be a lot happier if youchanged your life a little? Yes No

4 Do frequent disagreements, arguments andghts occur in the house?

Yes No

5 Do you hate going home after work? Yes No

If you answered YES to all of the above or more than 3 of the

above questions, then it is safe to assume that your home life is

also stressing you.

Rducing srss lis wolly in your own nds. tk s

sps o modify your srss lvls:

You can nd a job that motivates you

Communicate with your family if you are unhappy

Cultivate a hobby and meet new people

Choose to spend more time ofine and away from the TV

Take holidays at least once a year and get away from it all


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aciviy Lvls

There are no shortcuts to good health. Regular physical activity is

essential to maintain good health.

Activity

Inactive - little or no exercise

Lightly Active (light exercise/sports 1-3 days/week)

Moderately Active (moderate exercise/sports 3-5 days/

week)

Very Active (hard exercise/sports 6-7 days/week)

Extra Active (very hard daily exercise/sports & physical job

or 2X day training)

eing hbis

Some people resort to eating to alleviate stress. As a way to combat

stress, do you indulge in the following eating habits?

1 Do you eat very fast and feel sated only until

you are very full?

Yes No

2 Do you often eat fast food, oily food and snack

on sweets and chocolates?

Yes No

3 Do you shop or cook or order for more food

than necessary?

Yes No

4 Do you drink packaged fruit juices, canned

drinks, aerated drinks rather than water?

Yes No

5 Do you eat the food that is left over rather than

waste it?

Yes No

If you answered YES to all of the above or even 3 of the above

questions, then you have bad eating habits, that needs to be

corrected. The key to beating obesity is to not beat yourself up

but to have a can do attitude and a positive frame of mind.


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S your rg

It has been suitably establishedthat stress, eating habits and

inactivity plays a major role in

obesity. If you have checked your

BMI and you nd yourself Obese

or even Overweight, it is time for

you to take action. To nd what isthe ideal weight for you based on your height, age and gender,

consult a ApolloMunich consultant.

Lets say you are 57 tall and weigh 80 kgs. According to the BMI

calculator, your BMI is 28, which falls under the obese category.

So, you have to lose 15 kgs to be at a healthier < 23 BMI.

Gol: Lose 15 kgs in 10 months. (1.5 2.5 kgs a month is

ideally what you can lose)

W you will nd o do:

Lose .5 kgs a week by burning 3500 calories.

Eat 350 - 500 fewer calories a day you will

lose 0.5 to 1 kg a week. Create a menu chart try and stay below 1500

to 2000 calories a day

Exercise for 30 minutes everyday you will

lose approximately 300 calories.

If you nd you are not losing weight as quickly as you thoughtchange your goal weight or the length of time to reach it.


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Pln your Di

The nutritional requirement differs fromindividual to individual. It is preferable to

seek the advice of ApolloMunich consultant,

who can make a personalized diet chart considering

your age, sex, physical activity, etc.

A daily calorie intake of2000 calories per day for

women and 2500 for men

is suggested for a healthy

person.

In order to lose weight you

need to eat less calories per

day than your body needs.

Eat small frequent meals.

Chew and eat slowly.

Drink lot of water.

Switch off TV when eating.

AVOID tea and coffee, biscuits,

pastries, sweets, fried food, pizzas,noodles, ice-cream, aerated drinks,

alcohol, processed food

a gnrlisd di for wig loss

6 am Any fruit

8 am Idli/Dosa/ Upma/Rotis/ Omelette with bread 11 am Sprouts/ Nuts/ Buttermilk/ Museli

1 pm Soup with Brown rice or 3 rotis with sabzi and

dal or chicken

3 pm Salad/ Nuts/ Protein Bars

5 pm Sandwich / Dosa / Upma

7 pm 3 rotis with sabzi or chicken or sh 9 pm Skimmed milk


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Di Cr

Food Group Quantity Sources

Cereals 300 g Wheat, Rice, MilletsPulses 60 g Sprouts/ Fermented

Meat 30 g Egg / Chicken / Fish

Vegetables 300 g (min) Peas, Carrot, Pumpkin, Beans, Greens

Fruits 100 g (min) Orange, Apple, Papaya, Guava, Mango

Milk products 300 g Cheese, Curd etc

Sugar 20 g Confectionary

Fats 20 g Oil/ Butter/ Ghee

Clori Cr

Name Qty Cal

NUTSApricots 15 gms 306Dates/ currants 15 gms 317Figs 20 gms 55Walnuts 15 gms 102Raisins 20 gms 315

SWEETSBarf, Gulab Jamun 1 pc 100Halwa 1 pc 570Jalebi 1 pc 200Mysore Pak 1 pc 357Milk Sweets 40 gms 250

NON-VEGFish & Mutton (boiled) 1 cup 100Chicken 1 cup 220Tandoori Chicken 2 pcs 450Fish Fingers 3 pcs 162Sheekh Kababs 2 pcs 300Crab 2 cups 67Shrimps(fried&rolled) 1.5 cup 19Egg 1 100

BREAD & ROTIS

Bread 1 slice 60Chapati 1 slice 100Phulka 1 slice 75

SNACKSPakoda 1 200Samosa 1 256Potato chips 10pcs 110Tapioca Chips 100 gms 570

Dahi wada 1 364Muruku 2 pcs 583Papad (fried) 1 43Bhel Puri One cup 280Pani Puri 1 plate 125

DRINKS

Coffee without Sugar 1 cup 25Tea without Sugar 1 cup 22Coconut Water 1 glass 50

Orange Juice 1 glass 95Tomato Juice 1 glass 45Coke 1 bottle 95

MILK PRODUCTSMilk 1 cup 100Condensed Milk 1 cup 320Skimmed Milk 1 cup 45Curds 1 cup 60Khoa cup 206

Butter 1 tbsp 120Ice cream 1 scoop 114Cheese cup 82Cottage Cheese 1 tsp 16


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Sr your exrcis

The major goal for treating obesity is to reduce the weight.To lose weight, you must burn more calories than you eat.

And exercise is a key way to do this.

Wlking: Walking can be a good exercise to start with. Walk

everyday for 30 minutes.

Swimming:Thrice a week for an hour helps in burning calories

faster and also build stamina.

Srcing:10 mins everyday, helps to improve exibility.

Wigs: 30 mins - thrice a week, helps to

strengthen the muscles.

Yog: Pranayama - 10 mins, Asanas - 20 mins.

helps to keep the body and mind in control.

Find other ways to increase your activity level

every day. Add a second activity like aerobics

or dancing.

Walk instead of driving. If you have to drive,

park away from your destination.

Climb stairs instead of using an elevator or

escalator.

Try to do maximum of your household tasks

standing.

Do other house activities, such as gardening

and cleaning.

At work, every hour, take a break and head

out for a walk for ten minutes.


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While sitting at your desk, with the help of your trainer, you

can do many exercises.

While shopping, take a cloth bag with you and carry yourvegetables and groceries to your car consider it home-style

strength training.

Find whatever interests you and join those classes be it

Bollywood dance or African jazz.

Having fun while you work out can motivate you and also push

you to work out more.

Monioring

D

uring the weeks that you are

committed to ghting obesity,

here are a few things you can do to

monitor progress.

Weigh and measure yourself every day.

Write what you eat.

Maintain a progress card.

Get yourself a Gift once youve achieved

your target!

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