That obsessive fat

The prevention and treatment of obesity, though apparently easier said than achieved, is one of the most complex problem facing both physicians and the patients. The incidence and mortality from degenerative disease are significantly greater for those who are obese than those who are normal weight. Obesity is closely associated with a high risk factor for most of the diseases like hypertension, diabetes, cardiovascular disease, respiratory problems like asthma, elevated blood cholesterol and trigylecride levels. It is also a high risk factor in surgeries for hernia and gall stone diseases. Obese people are more prone to problems of easy fatiguability, back aches, palpitation on exertion and foot troubles.

Having known all this, what then is the cure for this problem? Well, obesity is one diseases for which there is no cure! Cruel and strange is it? No, the only cure is prevention and a strong willpower to maintain a balanced weight. Before going into the details of how to achieve this, lets ponder over some of the causes of obesity.

Most commonly blamed factors by women in their mid-thirties and above are child birth or hormonal factors. Unfortunately, these causes are just a self consolation and a feeling that they are beyond their control. As a matter of fact, obesity is caused when the body achieves a positive energy balance i.e., when the intake of calories exceeds the body’s actual requirement. Gradually, as this excess calorie intake goes on for an extended period of time, without it being burned accordingly, obesity is the result. For instance, during pregnancy the woman conserves enough energy to be used for the baby after delivery, so that during the lactation period also, if she is taking a wholesome meal without excess fats and sugars, it is enough to meet the requirement of the baby and herself. What generally happens is that during lactation, women tend to eat double especially in the form of fats and sweets like panjiri etc, without much of activity. This leads to the accumulation of excess fat which is not beingburned and gradually leads to obesity over a period of time.

Similarly, a business executive who may have an extremely busy life otherwise, may not have enough time for exercising. Besides his work may involve a lot of entertaining and moving from place to place as a result of which he eats out more often than he dines at home. This makes him add on the already accumulated layer of fat which over a period of time leads on to obesity. In men, it generally the `central obesity’ which is commonly seen on the abdomen. The popular saying, The longer the belt, the shorter the life is gruesome in its implications but true.

Basically, a sedentary life style combined with the frequency and types of food consumed are the sole causes of obesity. There is no reason why any individual with a determination to maintain an ideal body weight can not achieve this by modulating his/her life style.

Most slimming centres promise quick weight loss and advocate extremely low calorie diets leading to a loss of two to four kg in 10-15 days. Such drastic measures are entirely not recommended as they are only temporary and can not be maintained over a long period. Then there are various gadgets advertised profusely over the media and magazines promising weight loss is no time. These are actually an eye- wash as most of the gadgets help only in toning up loose muscles rather than losing fat. Only those activities where exercise such as aerobics is involved can prove helpful to burn excess fat.

Exercise like swimming, cycling, jogging or playing games like tennis, squash etc are better options which can help reduce weight by burning the extra fat deposits.

Very often people say that they do go for long walks and yet fail to reduce. What they do no realise is that those slow strolls after a heavy meal on those evening walks chatting away do not serve any purpose. Walks should be brisk and on empty stomach.

Often people on meeting me waste no time asking for a diet chart for themselves to lose weight. All in good determination to do so, but unfortunately it stops short of that and the diet chart is dumped in some dingy corner of the house where it no longer may be used. Rather than sticking to a fixed diet chart, certain general principles should be borne in mind to achieve weight reduction.

The total calories should be reduced. This does not require fasting or starving. Three regular meals is recommended but the quantity should be restricted. Moreover, the quality of food i.e., with minimum fats or sugars is desired. Cereals in moderate amounts are advisable.

Avoid extra/added fat in chapatis, bread or dal in the form of butter, ghee or cream. Avoid foods high in fats e.g., cheese, meat, cakes, pastries, ice-creams, wafers, fried snacks, puddings etc. Dry fruits are best avoided.

Avoid munching in between meals. If desired, indulge in salads, plain soups, citrus fruits, lime water, butter-milk (lassi without sugar) or at the most one can help oneself to a serving of any cooked vegetable lying in the refrigerator.

Have plenty of green vegetables cooked in moderate amounts of fats with or in between meals.

Have plenty of salad before a main meal.

Avoid extra sweets, sugar or other bakery products.

Chicken and fish are better options (than mutton) cooked in moderate amount of fat or even better baked or steamed.

Use skimmed milk and milk products.

Have plenty of water through out the day, but avoid excess salt as it may predispose to fluid retention.

Fruits as a whole rather than fruit juices should be consumed and wherever possible with the skin on examples citrus fruits, apples, guava, chikoo etc. Even excess of fruits can provide extra calories.

Limit the use of alcohol and when consumed, the empty calories should be compensated by curtailing equivalent calories from the food eaten.

Such a diet routine along with some aerobic exercises as mentioned earlier, will definitely help in weight reduction. An important fact how ever, is that such a routine should be maintained as a habit and form one’s life style. Fasting and feasting both are strictly contra indicated. So beware, ladies attending numerous kitty parties, or gentlemen involved in frequent entertaining and dining out. If you have the will power nothing can deter you from maintaining a healthy lifestyle.

The ideal time to start working on this programme is as soon as one is beginning to put on extra flab, because if it is too late, it gets very difficult and frustrating to achieve the goal of keeping fit.