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Obesity and lifestyle_management
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  • 1. • Obesity is defined as an excess accumulation of body fat. • This excess accumulation is the result of a positive energy balance where caloric intake exceeds caloric expenditure.
  • 2. • The BMI is a statistical measurement derived from your height and weight. • Although it is considered to be a useful way to estimate healthy body weight, it does not measure the percentage of body fat. • The BMI measurement can sometimes be misleading-a muscleman may have a high BMI but have much less fat. • In general, the BMI measurement can be a useful indicator for the ‘average person’.
  • 3. • BMI is calculated by dividing the subjects mass by the square of his or her weight. • BMI=Kilogram/Meter square BMI CLASSIFICATION <18.5 Underweight 18.5-24.9 Normalweight 25-29.9 Overweight 30-34.9 ClassI Obesity 35-39.9 Class IIObesity >40.0 ClassIIIObesity MorbidObesity
  • 4. REASONS OF OBESITY 1.Consuming too much calories. 2.Leading a sedentary life style. 3.Not sleeping enough. 4.Higher rates of smoking. 5.Medications that make patients put on weight. 6.Poor balanced diet. 7.Lack of physical activity.
  • 5. 1. Osteoarthritis 2. Coronary heart disease 3. Gallbladder disease 4. Hypertension 5. Dyslipidemia 6.Respiratory Problems 7.Cancers(Endometrial, Breast ,Colon ) 8.Sleep apnea 9.Stroke 10.Type 2 Diabetes
  • 6. Many studies have shown that we can prevent obesity with some small, easy life style changes. Changing behavior to eat more well- balanced and healthy meals and including regular exercise in our daily routine.
  • 7. • Walking: Walking helps burn calories. Walking up to 4 kilometers a day (for a month), helps in reducing around 2.5 kilograms. Walking particularly helps people do not involve themselves in any type of physical activities. • Household chores: Doing household chores is a definitely a great way to control obesity. Gardening, washing your car doing your laundry etc.are some of the simple ways that help fight obesity.
  • 8. At office: Climb the stairs instead of using the elevator. Avoid having too much coffee or tea during work hours. Have simple and light snacks at office. Practicing simple exercises while at work is a good way to control obesity. Weight loss exercise: Skipping, climbing stairs at home, jogging at home, bending and stretching are some of the simple exercises that help in burning calories.
  • 9. Swimming: 30-35 minutes swimming are also helpful to control obesity. Cycling and playing football: Cycling, playing football, workout with machines or yoga just for 30-35 minutes per day will not only helpful to control weight but also reduces risk of serious cardiovascular diseases, diabetes, arthritis etc.
  • 10. Encourage team sports such as football, basketball etc. This type of exercise is a better alternative for children forced exercise such as running. If your child hates team sports then skates, dance, martial arts are some ideas. This type of physical activity also helps to prevent obesity.
  • 11. 1. Fiber: Diet fiber is very important in any diet that helps to decrease the body weight. People who are on a high fiber diet also do not feel hungry. This helps them to have a decreased intake of food. This prevents excessive energy consumption. 2. Low fat diet: The person who is on the diet should try to include food that has low fat. Even low fat foods like poultry and fish are preferable to mutton and pork.
  • 12. • 3. Oil: The food should preferably contain as minimal oil as possible. This is because excess oil in the food causes an increased consumption of fat. This leads to more fat deposits in the body. 4. Limit carbohydrate intake: Avoid refined sugar such as sugar,any type of sweet dish.Take limited amount of cereals product (Rice, Roti, Cornflakes,Oats).
  • 13. Foods and Nutrients to Increase • Vegetables and fruit. Make sure to eat a variety of vegetables, especially dark-green, red and orange vegetables, beans and peas, and fruits. • Whole grains. Consume at least half of all grains as whole grains. You can increase your whole-grain intake by replacing refined grains with whole grains, like switching out white bread for whole-grain bread. • Fat-free or low-fat dairy products. Drink or eat fat-free or low-fat dairy products, such as milk, yogurt, cheese, or fortified soy beverages.
  • 14. • Protein variety. Choose a variety of proteins, such as seafood, lean meat, poultry, eggs, beans, peas, soy products, and unsalted nuts and seeds. • Seafood. Increase the amount and variety of seafood you eat by choosing seafood in place of some meat and poultry. • Foods high in nutrients. Choose foods that provide more potassium, dietary fiber, calcium, and vitamin D. Foods high in these nutrients are vegetables, fruits, whole grains, and milk and milk products.
  • 15. Foods and Food Components to Reduce • Salt. Don't consume more than a teaspoon, of salt (or sodium) each day. • Saturated fats. Less than 10% of your calories should come from saturated fats. Saturated fats are found in meats, dairy, and eggs. You can help reduce the amount of saturated fats you eat by choosing lean cuts of meat and low-fat dairy products. The Dietary Guidelines also suggest replacing saturated fats with healthier fats, like the fats found in olives, olive oil, nuts, avocados, sesame, and corn.
  • 16. • Cholesterol. Cholesterol is found in animal products like meats, dairy, and eggs. The Guidelines recommend eating less than 300 mg per day of cholesterol to reduce your risk of heart attack and stroke. • Trans fat. Keep the amount of trans fat you eat as low as possible. You can do this in part by limiting the amount of solid fats you eat, like the fats found in desserts, pizza, processed and fatty meats (e.g., sausages, hot dogs, bacon, ribs), and ice cream. Try to replace solid fats with oils when possible
  • 17. • Added sugars. Soda, energy drinks, and sports drinks are a major source of added sugar in American diets. • Refined grains. Limit the consumption of foods that contain refined grains (a grain that is not a whole grain), especially refined grain foods that contain solid fats, added sugars, and sodium, such as pizza and many baked goods (cookies, cakes, pastries, and donuts). • Alcohol. Alcohol should be consumed in moderation—up to one drink per day for women and two drinks per day for men—and only by adults of legal drinking age.
  • 18. Many people begin a weight loss program thinking that they need to cut out meals to lose weight. By cutting meals, you make your body not know when it will get sustenance again and cause it to begin storing fat. Also, many people are not hungry in the morning because they are eating too much calories after dinner. You need to eat a healthy breakfast to get your actual body weight.
  • 19. Many people do not drink water thought they know the fact that water is good for our health. Drinking water flushes the toxins that are stored in our body. So, drink at least 2.5-3 lit of water per day. Never rush through your meal. Proper chewing of food is absolutely essential .And above all; regular exercise is one effective solution for reducing weight. But this exercise should not be practiced immediately after meal.
  • 20. Many people intake an excessive amount of empty calories from soda and other beverages loaded with sugar. Take low calorie beverages like dab water, buttermilk, lemon water instead of cold drinks and chilled water. By cutting out soda, most people can cut hundreds of calories daily.
  • 21. Processed foods are loaded with saturated and trans fats, two fats that should be avoided with trans fats being the worst. By cutting down on your intake of processed and fast foods and just preparing own meal. You can improve our health and cut out a lot of fat.
  • 22. Using vegetable oil like groundnut oil, sunflower oil is good for cooking purpose. Junk food has a little or no nutritious value but its calorie content is very high. Avoid junk food as far as possible. Maintain regular meal time and follow strictly as it helps in good digestion of food.
  • 23. Your diet must consist of fresh fruits and vegetables, in the form of salads or juices (sugar free).Oats, a rich source of fibers, are filling and healthy option. Must be taken fruits like lemon, juice, apple, salad etc.for healthy living. Avoid sugar intake high sweets, chocolates, pudding, cakes may lead extra calorie. Avoid high fat milk like cheese and butter.
  • 24. • Lack of sleep can cause increase level of stress hormones.6-8 hours of sleep control the obesity. • Some people have a very bad habit of sleeping or resting just after consumption of food, this cause a major problem of indigestion as well as weight gaining. Avoid sleeping just after eating.
  • 25. • If you feel hungry every time, Keep a water bottle with you, so whenever you feel hungry just drink water: this will help you avoid overeating. • Taking lukewarm water after your regular lunch and dinner as it is effective for proper digestion of food and burning of excessive fat. • Having a glass of hot water mixed with honey and a spoon of lime juice is filling and also helps cut down fats. • Swallow a clove of raw garlic early in the morning, as it helps in lowering cholesterol.
  • 26. • Having green or ginger tea is a natural treatment for obesity. • Soak a small bowl of horse gram in water (overnight).Drain the water and drink this solution on an empty stomach to reduce body fat. • Happy living is also necessary for controlling the obesity, so should be happy, smiling happy and free from stress, depression and anxiety. • Aloe Vera herb is very effective in controlling obesity. • Black pepper powder is also helpful in excessive fat burning. • Apple cider vinegar is very effective in weight control.
  • 27. A part from following the above tips to control obesity, remember that the key to a healthy life is cultivating good habits. This is one of the most natural ways to control obesity.
  • 28. If you can not control your weight gain and you are in type of morbid obesity then you have to go for surgical treatment(Bariertic surgery).