OVERWEIGHT AND

OBESITY
 If life is a
journey,
obesity is extra
weight
we are
carrying!
What is extra weight?

Our body weight includes bone,

muscle, fat and water

Extra weight specifically refers to

an excess amount of body fat.
BMI Body Mass Index

Body Mass Index (BMI) equals-

weight in kilograms divided by
height in meters squared
(BMI = kg/m2).

BMI between 18 to 25 is normal.

BMI > 25 Overweight.
BMI > 30 - Obese
Waist hip ratio:

Should be < 1 for male

< 0.8 for female
Risks involved with Obesity:
Risks involved with Obesity:

1. Cardiovascul 3. Cancer like

ar risks like endometrial and
High blood breast cancer in
women,
pressure,
prostate cancer
Atherosclero in men,
sis, CCF, Colonorectal
arrhythmias cancer in both
etc. men and
women.
2. Type 2
4. Gall bladder
Diabetes disease.
Mellitus
Risks involved with Obesity:

5. Sleep Apnea. 9. Venous

6. Joint problems circulatory
like Arthritis diseases like
and Gout.
Varicose veins
7. Skin diseases
and fungal and Venous
infections. stasis.
8. Hormonal 10.Psychological
disturbances
like reduced disturbances
growth like Poor self
hormone and image and
testosterone
level, disturbed Depression.
reproductive
hormones.
How reduction of weight is beneficial?

Obesity and overweight are

associated with increased
morbidity and mortality. There
is strong evidence that weight
loss in overweight and obese
individuals reduces risk
factors for many diseases
How reduction of weight is beneficial?

Weight loss is beneficial as it-

- reduces blood pressure in
hypertensive individuals
- reduces serum triglycerides
- increases high-density
lipoprotein (HDL)-cholesterol
- reduces total serum
cholesterol
- reduces low-density
lipoprotein (LDL)- cholesterol
- reduces blood glucose levels
 How to decrease weight?

If you maintain a balance you

are maintaining your weight.
 How to decrease weight?

SIMPLE GENERAL GUIDELINES:

Eat better
Give priority to low caloric food like
raw/green leafy vegetables, fruits, grain
products etc.
Avoid fried, spicy and oily food, dairy
products like cheese, butter, paneer, ice-
cream etc.
How to decrease weight?

Eating one piece of sweet/ Gulabjamun

/chicken/ mutton is an enjoyment. Eating
more than that is just overeating.
If you take 3 meals /day; just 3 meals i.e.
breakfast, lunch and dinner. Nothing in
between.
Not more than 1 or 2 cup of tea or coffee
with milk and sugar. You can have more
black tea/coffee without sugar.
 How to decrease weight?

Try to avoid casual evening

gatherings/meetings where you usually
have tea/ coffee/snacks/samosa etc. If
you have to attend them, avoid taking
tea/coffee/ snacks/ samosa. They are
unnecessary for your body.
Compensate overeating of parties with
your lunch of same day or next day.
 How to decrease weight?

Exercises is the mainstay

Give some trouble to your body.
Daily aerobic exercises like walking/
swimming/ jogging/ cycling/playing
sports like tennis or badminton /
dancing etc. Find out the activity of
your interest. You can also
interchange activities on daily basis.
Caloric approach -

Either reduce intake of 500 to 1000

Kcal /day or burn out 500 to 1000
Kcal /day by physical activities or
combination of both. This will lead to
weight reduction of around half to one
Kg / week
Individual Daily Caloric
Requirement: (Kcal)

Is Body weight (in kilogram) X 30.

APPROXIMATE CALORIES EXPENDED OVER TIME

- TIME IN MINUTES 15 30 45 60
WALKING (15 minute mile) 105 210 315 420
E
MODERATE CYCLING 105 210 315 420
X
E TENNIS 132 263 394 525

R JOGGING (12 minute mile) 195 390 585 780

C AEROBICS 218 435 652 870

I SWIMMING 218 435 652 870

S RACQUETBALL 218 435 652 870
E RUNNING (9 minute mile) 250 499 748 998
 Remember
Weight reduction and maintenance is a life long process.

Some times in life there will be

temporary failure commonly known as
YO-YO Syndrome but that does not
mean failure forever.
Those who were obese/overweight
previously, after weight reduction also
they are more prone to become
overweight again. Remain focused even
after your weight has become normal.