2. OBESITY
OBESITY
Obesity is a condition of excess body weight i.e.
when a person is 20% or more above the ideal
body weight.
OVERWEIGHT:
The term overweight refers to persons
with body weight 10-20 % in excess of
ideal body weight.
3. What causes obesity
• Energy imbalance over a long period of
time.
• Energy in > Energy out.
• Excess calories and lack of physical
activity.
Energy balance is like a scale.
When calories consumed are
greater than calories used,
weight gain is the result.
4. CLASSIFICATION OF OBESITY
Obesity can be classified into two groups on the basis of body fat distribution and the waist-to-
hip circumference ratio. This simple classification is easily understood by the public and also
predicts the risk of obesity-related health problems.
The apple shape:
also called “android”,
“abdominal” or “central”
obesity
people with high waist-to-hip ratios are
"apples", their body fat is distributed mainly
on the upper trunk, the chest and abdomen
giving the typical ‘apple shape’
individuals are mostly male
A waist-to-hip ratio >1.0 for men and >0.8
for women indicates an increased risk of
cardio-vascular disease and diabetes
mellitus
The pear shape:
also called “gynaeoid” or
“peripheral” obesity
people with lower waist to hip ratios are
"pears“ - their body fat is distributed
mainly on the lower trunk, the hips and
thighs giving the typical ‘pear shape’.
individuals are mostly female.
associated health risks are minimal if
any
5. BODY MASS INDEX
Body mass index (BMI) weight
(kg)/ height squared (m2).
BMI is significantly correlated
with total body fat content.
With a BMI of:
(kg/m2)
You are considered:
Below 18.5 Underweight
18.5 – 24.9 Healthy Weight
25- 29.9 Overweight
30 or higher Obese
6. Obesity class BMI (kg/m2)
Class I 30 – 34.9
Class II 35 – 39.9
Class III
(Extreme Obesity)
≥ 40
Grades of obesity
With a BMI of: You are considered:
Below 18.5 Under weight
18.5 – 24.9 Healthy weight
24.9- 29.9 Overweight
30 or higher Obese
8. Losing as little as 5% of your body weight may lower your risk for
several diseases.
Slow and steady weight loss of ½ kg per week, is the safest way
to lose weight.
Make long-term changes in your eating and physical activity
habits.
Do at least 30 minutes of moderate-intensity physical activity -
walking most days of the week, preferably every day .
How can I lower my health risks?
10. DIET
Low calorie diet
Low in saturated and trans fats
Normal protein intake
Increased fibers in diet
Low glycemic index foods
500K cal deficit produces 1/2 kg wt.
loss per week
12. KEY RECOMMENDATIONS
1. Adequate Nutrients Within Calorie Needs
Consume a variety of nutrient-dense foods (whole
grains, fruits and vegetables, lean meats, low-fat
dairy) and beverages within the limit and among
the basic food groups choose foods that limit the
intake of saturated fats and trans fats, cholesterol,
added sugars, salt, and alcohol.
Meet recommended intakes within energy needs by
adopting a balanced eating pattern, such as the
USDA Food Guide .
13. KEY RECOMMENDATIONS
2. Weight Management
To maintain body weight in a
healthy range, balance calories
from foods and beverages with
calories expended.
To prevent gradual weight gain
over time, make small decreases
in food and beverage calories
and increase physical activity.
14. KEY RECOMMENDATIONS
3. Food Groups to Encourage
Vegetables : Most veggies are low in calories, but high in
volume.
Fruits : Practically all types of fruit fit into a healthy diet.
Canned fruit with no added sugar are better options than fruit
juices and dried fruit.
Carbohydrates : Foods in this group are cereal, rice, bread
and pasta. Whole grains are best, since they're higher in fiber
and important nutrients.
Protein/Dairy : The best choices are those high in protein,
but low in fat and calories, such as beans, peas and lentils
(which are also good sources of fiber), fish, skinned white-meat
poultry, fat-free dairy products and egg whites
15. Key Recommendations
4. Fats
Keep total fat intake between 20 - 30 percent of
calories (With most fats coming from sources of
polyunsaturated and monounsaturated fatty acids,
such as fish, nuts, and vegetable oils).
Limit intake of fats and oils high in saturated
and/or trans fatty acids and choose products low in
such fats and oils.
Consume less than 10 percent of calories from
saturated fatty acids
Consume less than 300 mg/day of cholesterol
Keep trans fatty acid consumption as low as
possible
When selecting and preparing meat, poultry, dry
beans, and milk or milk products, make choices that
are lean, low-fat, or fat-free.
16. KEY RECOMMENDATIONS
5. Alcoholic Beverages
Those who choose to drink alcoholic beverages
should do so sensibly and in moderation (≤ 1
drink for women/day and ≤ 2 drinks for
men/day).
Alcohol is very high in calories, and it also can affect the
way the body metabolizes. Our body can react by storing
it as fat rather than using as fuel.
More than one drink a day and binge drinking is likely to
increase the weight.
18. 6 . Physical Activity
Engage in regular physical
activity and reduce sedentary
activities to promote health,
psychological well-being, and a
healthy body weight.
Achieve physical fitness by
including cardiovascular
conditioning, stretching
exercises for flexibility, and
resistance exercises for muscle
strength and endurance.
Key Recommendations
19. Controls body weight and composition.
Reduces the risk of chronic diseases, such as
type-2 diabetes, high blood pressure, heart
disease, osteoporosis, arthritis and some
cancers.
Increases the level of HDL (good cholesterol).
Builds strong muscles, bones and joints.
Improves flexibility.
Wards off depression.
Improves mood, sense of well-being and self
esteem.
Health Benefits of Physical Activity
20.
21. MYTH:
DAIRY PRODUCTS ARE FATTENING AND
UNHEALTHY.
Fact:
Low-fat and nonfat milk, yogurt, and cheese are just
as nutritious as whole milk dairy products, but they
are lower in fat and calories.
Dairy products have many nutrients your body
needs. They offer protein to build muscles and help
organs work properly, and calcium to strengthen
bones. Most milks and some yogurts are fortified
with vitamin D to help your body use calcium
22. MYTH:
FAD DIETS WORK FOR PERMANENT WEIGHT LOSS
Fact:
• Fad diets are not the best way to lose weight and keep it
off.
• Fad diets often promise quick weight loss or tell you to
cut certain foods out of your diet. You may lose weight
at first on one of these diets. But diets that strictly limit
calories or food choices are hard to follow. Most people
quickly get tired of them and regain any lost weight
23. MYTH:
SKIPPING MEALS IS A GOOD WAY TO LOSE WEIGH
Fact:
• Studies show that people who skip breakfast and eat
fewer times during the day tend to be heavier than
people who eat a healthy breakfast and eat four or
five times a day.
• This may be because people who skip meals tend to
feel hungrier later on, and eat more than they
normally would. It may also be that eating many
small meals throughout the day helps people control
their appetites.
24. WEIGHT LOSS MYTHS
Anything that you eat in the evening will turn to fat, since
you are inactive in the evening and while you are
sleeping.
Fasting for 1 or 2 days can help you lose.
Vegetarian diets are healthier and help you lose weight
easily than non-veg diet.
Cutting down on all snacks will help you lose weight.
The rapid rise in the prevalence of obesity in both rich and poor countries in recent years has been described as an epidemic. At the global level, excess body weight is the sixth most important risk factor for ill health. Many adverse health outcomes are strongly associated with obesity.
In recent years, societies have enjoyed an over abundance of food – so people feast on larger portions at low prices..The growth of the fast food industry has made an abundance of high fat, inexpensive meals widely available, resulting in a shift from home made cooked foods to refined processed foods.
Examples include:
There is a difference between obesity and overweight. Overweight and obesity are therefore relative terms but not synonymous.
A proper body weight is most conducive to good health. Deviations of the body weight beyond certain limits from the normal is not only detrimental to health but also predisposes to many other disorders.
Overweight and obesity are a result of energy imbalance over a long period of time. An energy imbalance arises when the number of calories consumed is greater than the number of calories used by the body.
Weight gain usually involves the combination of consuming too many calories and not expending enough through physical activity, although weight gain could result from one or the other.
Deposition of fat on certain parts of the body giving it a particular shape , most often resemble an apple or a pear is indicative of the type of obesity. When trunk to hip ratio is more ,the body shape resembles that of an apple. this type of obesity is more common in men and predisposition to cardiovascular problems, hypertension, diabetes mellitus , and stroke is greater.
When the trunk to hip ratio is low, the body shape is like that of pear. This type is more common in women.
It is a measure of the relative body fatness to evaluate risk factors associated with obesity. Classification of Overweight and Obese by Body Mass Index BMI (kg/m 2 ) WHO guidelines Proposed Asia Pacific guidelines Underweight < 18.5 < 18.5 Normal 18.5-24.9 18.5-22.9 Overweight 25.0-29.9 > 23 At risk - 23-24.9 Obesity 30-34.9 (Class I) 25-29.9 (Class I) 35-39.9 (Class II) > 30 (Class II) Extremely Obese > 40 (Class III) - BMI = Weight (kg) [Height (m)] 2
BMI greater than 30 is considered obese. However, there are three different classes of obesity:
grade 1 obesity is when BMI is more then 30 but less then 34.9.in this case overweight does not effect their health, they lead normal life & may reduce on their own. Class 2 BMI is between 35 to 39.9 . Although they appear to be in good health ,they have reduced tolerance to exercise with shortness of breath on exertion and they are unduly fatigued. This is due to the increased weight they carry always and reduced capacity of the circulatory and respiratory systems that are handicapped by masses of internal fat and fatty infiltration of muscle.
Class 3 the BMI is above 40 .These patients are in pathetic condition. Their day to day activities are restricted due to their enormous mass and are more susceptible to diseases. They are more prone to accidents and have serious psychological disturbance.
This slide illustrates the association between obesity and comorbidities. Obesity contributes significantly to and is a risk factor for increased morbidity and mortality, primarily from CVD and diabetes but also from other chronic conditions..( Comorbidity refers to the existence of multiple disorders in the same person.)
Controlling obesity with food choices is one of the easiest ways to make a difference in your weight. One of the main causes of obesity is simply a high caloric intake. By cutting out some of the main culprits that are known to add weight , you can help control your weight.
1)Low-calorie Foods
The idea is to replace high-calorie foods with nutrient-dense foods
Eating and drinking more calories than your body uses essentially cause obesity. The content of your calories, though important, are not as important as the excessive volume of calories you may be getting. To get fewer calories per day, but still get all the nutrients you need and not go hungry, it's best to eat low-calorie foods. Most fruits and vegetables, whole grains are low in calories. This also means getting off your refined flours and added sugars.
2)Limiting Saturated and Trans Fats
These are the two worst kinds of fats that you can have in your diet. Mainly present in processed foods, fast foods and many meats, these kinds of fats have been linked to an increased risk of heart disease and many other conditions including obesity. For a really healthy diet, you should eat very low levels of both of these fats. While saturated fats are all right to eat in moderation, trans fats are man-made fats and for the best health should not be consumed at all.
Limit your saturated fat intake by cutting down on eating red meat . Instead, add beans, legumes, fish or poultry to your diet in the place of the red meat. Be sure to add plenty of fruits and vegetables as well.
Trans fats can be avoided by lowering (or altogether cutting out) the amount of processed foods you eat. Skip packaged cookies, crackers and snacks, and instead eat whole grain products and healthy snack alternatives such as nuts and fruits.
Protein intake:However, it is important to consider the “other things also” when choosing your proteins. For example, eating a steak or red meat and eating a plate of beans provide you with very different amounts of other nutrients—the steak is high in unhealthy saturated fat, the beans are high in healthy fiber. Whole Eggs, contain fairly high levels of cholesterol. People with diabetes or heart disease or obese should limit their egg yolk , they can try egg whites, instead, which are very high in protein. Research suggests that eating fish can reduce the risk of heart disease, since fish is rich in heart-healthy omega-3 fats.,. Nuts, Seeds, Beans, and Tofu from plant sources are excellent sources of protein, fiber, vitamins, and minerals. Many kinds of nuts contain healthy fats. Eating nuts and beans in place of red meat or processed meat can lower the risk of several diseases.
4)Fiber-Rich Foods
The more fiber you eat, the better you can control your weight. Fiber is a complex carbohydrate. It's bulky and takes longer to digest. This means you'll feel full for longer periods of time when you eat fiber. Many high-fiber foods are also low in calories, so you'll get double the benefit from eating it.. Lentils and other beans are high in fiber. So are fruits and vegetables, whole wheat bread and pasta and breakfast cereals.
Low glycemic index foods
Foods with carbohydrates that break down quickly during digestion and releaseglucose rapidly into the bloodstream tend to have a high GI; foods with carbohydrates that break down more slowly, releasing glucose more gradually into the bloodstream, tend to have a low GI.
High GI foods are bad for weight control for two reasons, Firstly, the glucose spikes stimulate hunger because you are getting that dramatic drop in glucose,within 90 minutes to two hours after eating. By eating low GI foods you feel fuller for longer and are, therefore, not as likely to go searching for snacks every two hours.
Secondly, insulin is a storage hormone that stockpiles nutrients for later use by the body. A high-GI diet causes a lot of insulin to be produced and when you have too much insulin in your body too much of the time, it makes it easier to store fat and harder to burn it.
whole wheat , Oatmeal (rolled or steel-cut), oat bran, muesli, Pasta, barley,, corn, beans, peas, legumes and lentils
Most fruits, non-starchy vegetables and carrots
It is meant for use by general healthy population as a guide to amt and type of food to be included in the diet.according to it Body’s nutritional requirement is broken down into six vertical coloured stripes. The different sizes of the band shows the proportion of food we should eat from each food group. It is wide at base and narrow at top. The pyramid implies a balanced diet which include all food groups but in varied quantity
Orange stands for grain. Grains mostly consists of Carbohydrates Don’t be confused by those fad diets that say all carbs are bad. Carbohydrates are important in providing the body with the energy it needs to function and are an important part of a healthy diet.
Some carbohydrate sources, however, are better than others—whole grains, fruits, vegetables, and beans provide the best choices. and some not so healthy one are(sugary sodas and other drinks, sweets, refined cerals). Ensure adequate amount of good quality complex and fibrous sources of carbohydrates like whole pulses, coarse cereals like bajra, ragi, jowar, oatbran, wheat flakes etc.Say NO to all refined starches. Like white breads, naans, romali rotis, bakery buns, pavs etc
Green and red stands for fruits and vegetables. Load your diet with plenty fibrous vegetables & fruits , include all colours like red,green,blue ,orannge . As they are full of antioxidants , vitamins &minerals.
blue stand for dairy, Building bone and keeping it strong takes calcium, vitamin D, exercise, and lot more.
Whole milk and cheese, which can contain a lot of saturated fat; cheese is also high in sodium. Hence choose for skimmed or low fat products
Proteins are an essential part of a healthy diet, Protein supply amino acid for building new body tissues and for the replacement of worn out tissues Thus they help in the growth and the maintenance of the body and they can come from different sources (animal and plant) .Best Vegetable sources of protein include beans, nuts, tofu, soya bean and pulses. The best animal sources are poultry and fish.
The food pyramid advises that fats be consumed sparingly. Butter and oils are examples of fats. though, that it specifically mentions healthy fats and oils, not all types of fat. Healthy fats from vegetable oils, nuts, avocados, and fish are good for you. Fats from butter, red meat, and partially hydrogenated oil are bad for you. It’s important to substitute good fats for bad fats
Eat 5-6 small frequent meals.
Get the exercise vitamin every day (60 minutes of accumulated physical activity - brisk walk, play, is a desirable standard to achieve weight loss).
. c. Another feature of pyramid is emphasis on physical activity i.e(stairs and climbing person promotes and encourages activity) every day, along with balanced diet in order to maintain healthy life style
Stopping sugar in tea or coffee or going low on aerated drinks is a good way to reduce your total caloric intake, but this should also be supported with a decreased intake of other refined sugar products which includes biscuits, breads, bakery products, romali roti, naan & fried preparations .
Physical activity plays a key role in energy balance because it uses’ up calories consumed
Fruits & vegetables are naturally fat and cholesterol free , and also low in sodium They also contain a rich supply of vitamins & minerals potassium, and fiber which may reduce the risk of certain cancers .Consume a sufficient amount of fruits and vegetables while staying within energy needs. Choose a variety of fruits and vegetables each day.
The best grain sources of carbohydrates are whole grains such as oatmeal, wholewheat ,barley and brown rice. They contain the outer (bran) and inner (germ) layers which are full of nutrients and fiber along with energy-rich starch. Consuming foods rich in fiber, such as whole grains, as part of overall healthy eating manages weight ,reduces blood cholesterol level.lower risks of heart diseses,prevents constipation and gives a feeling of fullness with fewer calories.
4) Consume fat-free or low-fat milk or equivalent milk products
Many individuals believe that in order to lose weight, one must eliminate fat from the diet. , this can be very harmful to the body as certain types of fats are critical to proper function of the body. These beneficial fats are known as Essential Fatty Acids (EFAs). They are essential because your body cannot produce them on its own so they must come from your diet. The two primary EFAs are known as linoleic acid (omega-6) and alpha-linolenic acid (omega-3). Formation of healthy cell membranes.Proper development and functioning of the brain and nervous system,Crucial for the transport and breakdown of cholesterol ,Support healthy skin and hair
A small amount of fat is important for health, They are a source of essential fatty acids. Provide a store of energy ,usually only a small amount of fat is used to meet the energy needs , excess amount of fat is stored in the body. layers of fat is stored under the skin which act as insulator and keep the body warm .Layer of fat is also present around the vital organs of the body like the kidney and the heart. This serves as padding and protects them from injury .fat also aid in the absorption of these fat soluble vitamins in the body
but eating too much fat is unhealthy. It leads to clogged arteries (restricted blood supply), high cholesterol . most of the fats you eat should be pufa or mufa as it contain essential fatty acids.
Alcohol is very high in calories, and it also can affect the way the body metabolizes. Your body can react by storing it as fat rather than using it as fuel. More than one drink a day, and certainly binge drinking, is likely to increase your weight, Sometimes the environment in which you are drinking can contribute to weight gain as well. Eating high calorie snacks, little activity and smoking often go together with a drinking session, which compounds the problem as each on their own have been linked to weight increase. Cut down food that provide calories but very little nutrition, such as alcohol, non diet soft drinks and many packaged high calorie snack foods
Please don’t exercise the way this person is doing.
Fat use is enhanced with regular physical activity ,Increases energy expenditure ,Duration and regularity are important. Make it a part of a daily routine.
The benefit of sustained physical activity thereafter is mainly through its role in the prevention of weight gain.
In addition, it has a benefit in reducing cardiovascular and diabetes risks beyond that produced by weight gain alone.
These activities are very beneficial to health.
Aerobic Activities:
These speed your heart rate and breathing while improving heart and lung fitness. Examples: brisk walking, jogging and swimming.
Resistance, Strength Building, and Weight-Bearing Activities:
These help build and maintain bones and muscles by working them against gravity.
Lifting weights, carrying a child, and walking are a few examples.
Balance and Stretching Activities:
Dancing, gentle stretching, yoga, martial arts reduce risk of injuries by improving physical stability and flexibility.
We all know that eating right can help you maintain a healthy weight and avoid certain health problems, but your diet can also have a profound effect on your mood and sense of wellbeing.
