Started weight loss: Keep also this in your mind

 Staying healthy is the best way to live a happy life. But when conditions like overweight occur then it might be slightly difficult for some people.

Overweight- A person who is 10 to 20 percent above the normal ideal weight for his/her age, height, and gender.

Obese- A person who is more than 20% above the normal ideal weight for his/her age, height, and gender.

Obesity and overweight have to be reviewed in terms of lean body mass or muscle to body fat. for example, An athlete will have developed muscle mass and therefore may be overweight according to the layman but his body has more muscle than fat in proportion.

Obesity is of two types. You should know in which obesity you come.

1. Developmental obesity- This category of obesity begins in the early years of a child's life and continues steadily over the adult years. Hence, the foundations have already set in the time the child is about four years old.

Muscle and bone mass also increases since the body has to carry the additional weight. Such children usually grow tall, look older for their age and are obese right through infancy even up to their tall, look older for their age and obese right through infancy even up to their adult years. This type of obesity results in a higher lean body mass along with fat.

2. Reactive obesity- This type develops due to periods of emotional stress in a child's life. During such stress periods the child may overheat resulting in an increase in weight.

Such a type of obesity results in a child having more lean mass as compared to the fat content. In both gender women generally gain weight after the first pregnancy and after menopause.

Factors causes for obesity

Genetic factor- Genetics can be an important factor in childhood obesity. But every time the genetics is not the only factor. It also depends on person to person, family food, different metabolism these al factors can cause the obesity as per the scientist.

Social factors- People in the upper socioeconomic strata tend to be more obese mainly due to their rich food intake and luxurious lifestyle which involves minimum physical activity.

Metabolism abnormal functioning- A minor group of people suffers from obesity due to malfunctioning of some, one, or more of the endocrine gland.

Emotional factor- The correlation between obesity and emotional factors has been well established. Overeating may result from boredom, loneliness, or a sense of social rejection. Today while watching television, one finds in many teenagers and adults eating crispy, oily snacks with soft drinks as a means of passing time.

With the help of the BMI (Body Mass Index) formula, you can easily calculate the grade of your obesity. The formula for BMI is BMI= Weight in kg/ Height in m2

And obesity grade according to BMI is Grade I: 25-29.9 kg/m2, Grade II: 30-40 kg/m2 and Grade III: > 40 kg/m2.

Now the dietary part what you should keep in mind.

The first thing you should keep in mind is how much weight you have reduced. It is the most important part you should keep in mind. Because everything in your diet plan will depend on this fact. The requirement of energy will be calculated by this.

The person should be convinced that there is no other way of reducing weight except by consuming fewer calories and by spending more energy.

Modification of a normal diet is the best way of planning a good reducing diet. The diet should be adequate in all 5 food groups and the energy requirement will be less.

All carbonated and sweetened beverages should be avoided. Alcohol should be restricted. Foods giving empty calories should be avoided.

Water should be consumed in more quantity. Fruit juices, coffee, tea should be consumed without sugar.

Fasting should be avoided as one should tend to eat more food later. Substitute foods during fasting time are generally rich in calories like potatoes, sago, and groundnuts. People who eat once a day usually concentrate on food.

The diet should rich in fiber. Meals can be included in salads. Diet should include whole grains, sprouted grams, natural raw food, and unprocessed foods. Whole fruits should be included and in snack time also eat fruits.

Plenty of colorful fruits and vegetables should be included in the diet to make it more palatable. Green leafy vegetables should be consumed every day. In this way there will be antioxidants is coming through low caloric foods.

The diet should be low in fat. No saturated and trans fatty acids to be included in the diet.

The diet should be low in sugar. Instead of sugar the usage of honey and jaggery should be done.

To reduce the intake of food, the serving size can be reduced, small plate size and spoons should be used.

These are some technique which can be used in the obesity.

Stay healthy and stay safe.

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