• 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.
• 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’.
• BMI is calculated by dividing the subjects mass
by the square of his or her weight.
• BMI=Kilogram/Meter square
30-34.9 ClassI Obesity
35-39.9 Class IIObesity
>40.0 ClassIIIObesity MorbidObesity
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.
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.
• 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
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
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.
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
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
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.
• 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).
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.
• 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.
Foods and Food Components to
• 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.
• 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
• Added sugars. Soda, energy drinks, and sports
drinks are a major source of added sugar in
• 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.
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.
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
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
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.
Using vegetable oil like groundnut
oil, sunflower oil is good for cooking
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
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
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.
• Lack of sleep can cause increase level of stress
hormones.6-8 hours of sleep control the
• 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
• 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
• Swallow a clove of raw garlic early in the
morning, as it helps in lowering cholesterol.
• Having green or ginger tea is a natural treatment for
• 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
• Apple cider vinegar is very effective in weight control.
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.
If you can not control your weight gain and
you are in type of morbid obesity then
you have to go for surgical