If you consider yourself obese and want to lose weight, it’s best to get started on that flab around your waist soon. You might be among the vulnerable South Asian population at higher risk of diseases such as diabetes and hypertension.Does it matter where my weight or fat is actually carried?Yes. From a health and weight control viewpoint, the location of your excess fat is important. Experts classify the body shape types as apples or pears. Apple types carry excess weight around the waist and abdomen, rather than hips and thighs as pear types do. If apple types follow a sensible weight loss diet and exercise regularly, they find it easier to lose their excess weight than pear types. However, disease risks are higher in ‘apples’ than ‘pears’. What are the risks?‘‘Apple-shaped people, more men than women, have a high insulin level in their blood, which makes them susceptible to chronic diseases such as heart disease, type 2 diabetes and high blood pressure,’’ says diet guru Dr Shikha Sharma. Stroke and some forms of cancer are also seen. Obese men are more likely than non-obese males to die from cancer of the colon, rectum, or prostate. Obese women are more likely than non-obese women to die from cancer of the gall bladder, breast, uterus, cervix or ovaries. and abdomen, rather than hips and thighs as pear types do. If apple types follow a sensible weight loss diet and exercise regularly, they find it easier to lose their excess weight than pear types. However, disease risks are higher in ‘apples’ than ‘pears’. How do I know if I am at risk?Body mass index (BMI), a mathematical formula that is based on a person’s height and weight, has become the medical standard used to measure excess weight and obesity. A BMI of 25 to 29.9 indicates a person is overweight, while a BMI of 30 or more is considered obese. Women with a waist measurement of more than 35 inches or men with a waist measurement of more than 40 inches have a higher health risk. What can be done?Dr Sharma recommends increasing the amount of those foods which maintain blood sugar levels. Recommended are wholegrain foods like missi roti, channa roti, chicken, fish, and fruits and vegetables. Some bitter herbs like karela, neem and jamun should also be included in the diet. Avoid maida, corn, suji, sugar and flour. Limit the amount of fat you consume on a daily basis and boost your level of physical activity. A good diet and regular exercise reduce overall body fat, including that around your abdomen. CRUNCH TIME • Sit straight. It improves your breathing and keeps the abdominal muscles in shape. Walk with your tummy tucked in. • Do full-range crunches. These ‘attack’ every part of the abdominal muscles, from upper to lower. Leg raises or bicycle manoeuvres also strengthen the lower abdominal area. Place a small towel beneath your lower back to further work out the abdominals. • Reduce oblique abdominal exercises. These will only make your waistline thicker visually, and will be difficult to impossible to reduce later on. So no broom or bar twists or oblique crunches. • Stretch. Stretching your body completely while lying on your back is important.
