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Obesity or overweight is a curse of our sedentary life-style. This may result is various health hazards. So, preventive measure against obesity is a must to ensure healthful living.
Managing Obesity :
There are some measures by which you can manage your obesity problem:
- Reducing diet: Decrease from 500 to 1000 calorie per day.
- Exercise: Brisk walking; at least 3 miles per day.
- Occasional fasting.
- Slow intake of food.
- Chew food properly.
- Other (incase of morbid obesity):
- Mechanical measures
- Drugs (laxatives, lipodissolves)
- Surgery, Liposuction etc.
Dietary Principle:
There are some dietary measures by which obesity can be reduced back to normal:
- Limited carbohydrate
- 60 to 70% of total diet
- Mainly rice and bread
- Avoid sweetmeat, sugar
- Calorie- 20 k.cal./kg body weight/ day.
- Protein- 0.01 gm/ kg/day {avoid pork, mutton and beef in excess amount at one time}
- Normal amount of vitamin, minerals, water & dietary fibers et
- Fat-
- Oil, butter, Ghee < 10% of total diet.
- Avoid coconut oil, palm oil
- Prefer soybean oil, corn oil
- Intake more green leafy vegetables which will help to feel less hungry and prevent constipation problem. Limited amount of Banana.
- Limited amount of Sodium and potassium.
Some Tactics:
There are some tactics in lifestyle that may of help against obesity problems. These are:
- Remain busy.
- Avoid snacks, junk food. Soft drinks etc.
- Limit food items in single meal.
- Avoid tobacco and alcohol.
- Avoid food intake just before going to bed.
- Better to develop creative activities like playing indoor games, gardening etc.
- Check sleeping more than 8 hours a day.
By above mentioned measures one can check his/her overweight and avoid health hazards regarding obesity.
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