Obesity- A major disease contributing NCDs.

Obesity- A major disease contributing NCDs.

You wake up in the morning and skips your breakfast. You think that you are depriving your body to help it to lose your excess inches. By the time of lunch, your body needs energy to carry out all your tasks of the day and you pick up fast food and snacks to feed your body. You fall in guilt and again starve your body to punish yourself. Do you think it is a right approach to get rid of your excess fat?  NO! You are punishing yourself by not giving your body a healthy lifestyle. 

Obesity never develops overnight; it starts from a poor diet. Obesity affects every aspect of people`s lives, from health to relationships. It is a medical condition that occurs when a person carries excess weight or body fat that might affect their health and physical appearance.

According to WHO, in 2022, 1 in 8 people in the world were living with obesity. It is a preventable and treatable condition. All you need to do is to replace your junk food with healthy option and eat as many of them as you want!

What causes obesity:

  • Excessive amount of cheap and high-caloric food consumption
  • Intake of high-caloric beverages
  • Lack of physical activity
  • Your negative emotions like stress and anxiety, leading you to eat excessively and choosing bad options
  • Not getting enough sleep can cause changes in hormones that increase appetite. So can getting too much sleep. You also may crave foods high in calories and carbohydrates, which can contribute to weight gain.

Complications of obesity:

  • Obesity reduces the quality of your life leading to depression, disability, shame and guilt, social isolation and Lower work achievement.
  • Obesity makes you more likely to have high blood pressure and unhealthy cholesterol levels, which are risk factors for heart disease and strokes.
  • Obesity can affect the way the body uses insulin to control blood sugar levels. This raises the risk of insulin resistance and diabetes.
  • Obesity increases the likelihood of developing heartburn, gallbladder disease and liver problems.
  • Obesity increases the stress placed on weight-bearing joints. It also promotes inflammation, which includes swelling, pain and a feeling of heat within the body. These factors may lead to complications such as osteoarthritis.

How to deal with obesity:

  • Meal replacements replace one or more of your daily meals with foods that provide a specified number of calories (for example, between 800 and 1200 calories a day). Meal replacements can be part of a clinically supervised obesity care plan.
  • Incorporating exercise into your daily routine may help you to lose weight and keep you healthy. Something as simple as taking the stairs at work, or walking while talking on the phone can make a big difference.
  • Following a healthy-eating plan by focusing on low-calorie, nutrient-dense foods, such as fruits, vegetables, and whole grains will make a big difference in your diet. Reports say losing weight is 30% workout and 70% eating habits, so it’s important to follow a healthy diet regime.
  • Your dietitian will teach you how to make better food choices. You may get handouts or other educational materials. Your dietitian will work with you to achieve realistic weight loss goals. For many people, this is about 1 to 1.5 pounds per week. You may also learn:
  1. How to Read food labels
  2. Eat the right number of calories for you
  3. Eat enough protein and fiber, this can make you feel fuller
  4. Eat the right variety of foods
  5. Eat leaner cuts of meat and lower fat dairy products
  6. Limit your intake of fried foods and other foods high in fat
  7. Watch your portion sizes
  8. Drink water instead of other beverages that are high in calories. These include non-diet sodas and most juices.
  • Your dietitian will select a specific type of diet plan according to your body type and requirements from a wide range of therapy plans like Very Low-Calorie Diet (VLCD), Low- Calorie Diet (LCD), Time-Restricted Eating, Intermittent Fasting, FAD diet, Mediterranean Diet, Ketogenic diet and Atkins diet.
  • Monitor your weight regularly and be consistent in following your diet plans. Consult a doctor on regular basis to rule out risk factors.