Urbanization has been linked to a global increase in the prevalence of overweight and obesity among adults and children in all regions of the world. By 2030, the combined effect of a wider availability of high calorie food products and sedentary conditions associated with urban living, could contribute to a 75% increase in the prevalence of overweight and obesity among adults ages 20 years and older worldwide. In hub cities, such as Accra, Ghana, urban residents have become more vulnerable to unhealthy weight gain due to consumption ofenergy-dense processed foods, late working hours, and greater alcohol consumption. Rising trends in overweight and obesity have also been observed in India in the recent past, mostly in urban areas and among adults. The prevalence of overweight and obesity has been documented to be 28% in urban Delhi, and was higher among females than males. Higher income adults in Indian urban areas also have higher rates ofoverweight and obesity (32.2% among males, 50% among females) than the middle classes (16.2% males, 30.3% females), lower socio-economic groups (7.0% males, 27.8% females), followed by those living in urban slums (1.0% males, 4.0% females). Visit us @http://bit.ly/34vvZPf

1. Tips of Losing & Maintaining Weight
Weight Loss Awareness

2. Introduction
• First of all let us know about weight gain or obesity or overweight.
1. Obesity is a term that means you have a body mass index (BMI) of 30 or higher.
2. Overweight and obesity may increase the risk of many health problems,
including diabetes, heart disease, and certain cancers.
• Secondly, let us focus on weight loss.
1. Our body weight is determined by the amount of energy that we take in as food and the
amount of energy we expend in the activities of our day.
2. Healthy eating is one of the best things you can do to prevent and control health
problems such as heart disease, high blood pressure, type 2 diabetes, and some types of cancer.

3. Know your health numbers
Measure Target
Target BMI 18.5-24.9
Waist Size
Men: less than 40 in.
Women: less than 35 in.
Blood Pressure 120/80 mm Hg or less
LDL (bad cholesterol) Less than 100 mg/dl
HDL (good cholesterol)
Men: more than 40 mg/dl
Women: more than 50 mg/dl
Triglycerides Less than 150 mg/dl
Blood sugar (fasting) Less than 100 mg/dl

4. Four Basic Principals of Weight Loss
Weight
Loss
Healthy
Lifestyle
Changes
Balanced
Diet
Physical
Exercise
Calorie
Count

5. Healthy Lifestyle Tips
1. Eat a variety of foods
2. Base your diet on plenty of foods rich in carbohydrates
3. Replace saturated with unsaturated fat
4. Enjoy plenty of fruits and vegetables
5. Reduce salt and sugar intake
6. Eat regularly, control the portion size
7. Drink plenty of fluids
8. Maintain a healthy body weight
9. Get on the move, make it a habit!
10. Start now! And keep changing gradually.

6. Balanced Diet Tips

7. Balanced Diet Tips
• Reduce the intake of three white things – white flour, salt and sugar.
• Eat at least one protein at every meal.
• Try to avoid fried foods or junk foods, candies, sweets.
• Try to avoid frying your fish, eggs or meat. Try to have broil, roast or grill fish, egg and meat.
• Take snack break between meals. Eating handful of nuts will help you stay full.
• Eat lots of fiber and keep it as natural as possible.

8. Physical Exercises
Importance of Exercises:
1. Exercise Controls Weight
2. Exercise Combats Health Conditions And Diseases
3. Exercise Improves Mood
4. Exercise Boosts Energy
5. Exercise Promotes Better Sleep
6. Exercise Put The Spark Back Into Your Life
7. Exercise Can Be Fun
Types of Exercises to lose Weight:
1. High Intensity Interval Training
2. Strength Training
3. Surya Namaskar
4. Walking
5. Zumba
6. Swimming
7. Masala Bhangra
8. Squats
9. Jump Rope
10. Burpees and Lunges

9. Calorie Count
Why Are Calories Important?
Calories are units of energy, contained within food, and used by the human body to maintain daily
health and life. Calories are associated with energy that is contained in protein, carbohydrates and
fat. Within each of these measures, calories will have a given amount of energy available. Different
foods will provide different amounts of calories. In addition to this, the other nutrients needed for
the human body will also differ according to the foods being eaten.
Recommended Daily Allowance (Calories)
Men (Age 30, 150 lbs 5' 9")
2400 (sendentary) - 2600 (low activity) -
2900 (active) - 3400 (very active)
Women (Age 30, 125 lbs, 5' 5")
1900 (sendentary) - 2100 (low activity) -
2300 (active) - 2600 (very active)
Children (Age 13, 100 lbs, 5')
2100 (sendentary) - 2300 (low activity) -
2500 (active) - 2900 (very active)