Obesity (Overweight)

Obesity is a medical condition which refers to as accumulation of excess body fat. This condition is commonly seen across the globe and in different age groups. Obesity is responsible for causing many health problems such as heart disease, diabetes and high blood pressure. Being a high level obese means you are vulnerable to health problems related to your weight. Obesity is behind a number of deaths due to heart ailments, diabetes and hypertension. An important thing to note is that even modest weight loss can improve or prevent the health problems associated with obesity. Starting with healthy eating, increased physical activity and behaviour changes can also help you lose weight. In some cases, medications or weight-loss surgery is beneficial. Common causes of obesity Although genes and hormones influence body weight, obesity occurs when you consume more calories than you burn through exercise and normal daily activities. The body stores excess calories as fat. Obesity usually results from a number of causes, including: If you are inactive, you don't burn as many calories. With a lethargic lifestyle, you can easily consume more calories every day than you use through exercise. Having a high calorie diet full of fast food minus fruits and vegetables, skipping breakfast and taking high-calorie beverages all contribute to weight gain. A woman's weight necessarily increases during pregnancy. Some women find it difficult to shed weight after child birth. This weight gain may contribute to the development of obesity in women. Too little sleep can disturb hormones which can increase your appetite. You may also indulge in foods high in calories and carbohydrates leading to weight gain. Some medications such as antidepressants, diabetes medications, beta blockers, corticosteroids can lead to weight gain if you don't compensate through diet or activity.

Symptoms:

A case of obesity is confirmed when an individual’s BMI (body mass index) is 30 or more. Body mass index is computed by dividing your weight in kilograms (kg) by your height in meters (m) square. Below is an indication of BMI and weight status: BMI            Weight status Below 18.5   Underweight 18.5-24.9      Normal 25.0-29.9      Overweight 30.0-34.9     Class 1 Obese 35.0-39.9     Class 2 Obese 40.0            Class 3 Obese(Extreme) For many individuals, BMI is a logical calculation of body fat. However, BMI does not accurately measure body fat. So some people like athletes may not fall under the obese category even though their BMI is on the higher side. You can take assistance from a dietitian to solve this problem.

Treatments:

The main objective of obesity treatment is to reach a healthy weight. You may require working with some health professionals to help you understand and make changes in your eating and activity habits. Dietary Changes: Minimizing calories and eating healthier are important to overcoming obesity. At the beginning, you may lose weight quickly, but steady weight loss over the long term is considered the safest way to lose weight. Say no crash diets, because they are not prudent enough to help you keep excess weight off for the long term. Exercise and physical activity: One of the important treatments for obesity is increased physical activity or exercise. Many people are able to control their weight by simply walking, 30 minutes daily. But for obese people at least 150 minutes a week of moderate-intensity physical activity is recommended to prevent further weight gain. It is best to break exercise regime into several sessions throughout the day. Behavioural Changes: A behaviour change program can help you make lifestyle changes and lose weight. Measures to take include examining your current habits to find out what factors, stresses or situations may have contributed to your obesity. Behaviour modification can include counselling from trained mental health professionals and support groups. Weight-Loss Surgery: Also known as bariatric surgery, this option is open for individuals who have tried everything in the book to lose weight but have failed every time. However, bariatric surgery can pose serious risks. You may always have to be vigilant about your weight. A combination of healthier diet and more activity in a practical and sustainable manner is the best way to lose weight and keep it off for the long term.

Sago or Tapioca

Sabudana is a starchy grain extracted from the cassava plant. The health benefits of sabudana (sago) are mainly in the carbohydrates it provides. Also known as tapioca, it is made from the starch extracted from the center of the sago palm stems. Sabudana is full of starch or carbohydrates and is great for a quick boost of energy, and hence often served in India for breaking fasts during religious festivals. Sago gruel is also great for sick people because it gives them quick energy and is easy to digest. According to Indian medicine, sago and rice have a cooling effect hence sago gruel is given if you have excess bile (caused by excess body heat). The commercial production of sago is in the shape of small globules or pearls.

Nutritional benefits:

110 g (one serving) of sabudana contains 143 calories, 24 grams carbohydrates,4.27 grams of fat (out of which 3 grams exist in healthy unsaturated form), 2.15 grams of proteins. It also contains minerals like calcium, iron, magnesium, phosphorus, potassium, zinc, copper, magnesium and selenium and vitamins like B vitamin C, E and K.

Health benefits:

1. Beneficial for patients:

It is a good source of carbohydrates and starch which are considered healthy because they are low in cholesterol and unhealthy fats. Sabudana can be included in dietary plans to promote healthy weight gain for very sick and weak people.

2. Gluten-Free:

People suffering with Celiac disease or other conditions that restrict the use of gluten-based foods can use sabudana as an alternative to recipes that use wheat flour. Sabudana flour, which does not contain any gluten, is a healthy alternative to wheat flour. Both sabudana flour and starch can be used as a thickening agent in cream-based sauces and gravies. Sago can be made into vadas and boiled and sun-dried and made into pappads. Sabudana kheer and khichdi are the 2 dishes commonly prepared in every household.

3. Minerals:

Calcium, phosphorous, potassium and magnesium can be found in sabudana in varying amounts. It also contains iron, B vitamins including folic acid in particular which are extremely vital for pregnant women and anemic patients.

4. Dietary Fiber:

It has a significant amount of dietary fiber in its natural form. Foods high in dietary fiber can help lower cholesterol, decrease the rate of colon cancer, and lower the risk of diabetes and heart disease.

5. Easy to digest:

Pearl sabudana may be used as nutritious, easily digestible and non-irritating baby-food, boiled in either water or milk and then flavored with sugar.

6. Weight Gain

Being high in calories and sodium it should be eaten in moderation by weight watchers as it may lead to weight gain

1 serving size of sabudana khichdi i.e. 1 bowl  provides 486 Calories, 20 g fat ( 6.3 grams is PUFA, 10.9 grams is MUFA and 2.2 grams is saturated fat). It also gives you 4.5 grams of dietary fiber, 1171mg of sodium and a small amount of protein.

Tip - If stored in a cool and dry place, sabudana does not attract any insects and can last for years.

Fed up of weight gain? Try these home remedies

Nutritionists are of the opinion that there is a meticulous weight stipulation for both males and females, one that relates to the height, age and gender of the person. When the amount of fat in an individual’s body exceeds the normal value, he/she is considered fat or obese. Excess weight can lead to scores of health problems, but thankfully, there are some home grown remedies which when used effectively can keep a check on your weight.

BOTTLE GOURD

Bottle gourd is enriched with fibre and contains no fat. It restricts hunger pangs by keeping stomach filled for a longer duration. You can either consume it in the liquid form or make a vegetable puree.

CABBAGE

If you are unable to resist the sweet chocolate bar daily, you have the option of preventing that chocolate converting into fats by consuming lots of cabbage. This superbly beneficial vegetable has tartaric acid which aids in burning fat from thighs and belly.

CAPSAICIN

Capsaicin is a substance found in profusion in chili peppers. It is widely acknowledged for its ability to boost metabolism and tumble fatty tissues while keeping a check on a person’s appetite.

CARROTS

Carrots are full of fibre and most of it is soluble. This content is what makes it a natural weight loss food. Drinking carrot juice daily is not only healthy but stomach-filling as well that does not accumulate calories.

CUCUMBER

Cucumber has long been considered as numero-uno cooling agent for both internal and external parts of the body. Cucumber is mostly water which assists in breaking fat cells. So, try to mix cucumber with your daily diet. It will keep your appetite in check without any threat of weight gain.

GREEN TEA

Thanks to the anti-oxidants in it, green tea has always been a strong source of weight loss. If drunk regularly, you can experience a significant loss in your weight. Nutritionists recommend consuming green tea without sugar for maximum benefits.

Obesity is the root cause for multiple health problems such as high blood pressure, heart ailments, diabetes and more. If we control our diet, exercise regularly and implement these home remedies, we can surely stay away from those diseases.