Obesity: Diet & Exercise Tips


Number of obese and overweight people are increasing in India . One out of every five is overweight or obese across the country today. NHFS conducted a study on Maharashtra showing that 15.9% of males and 18.1% of females are obese or overweight.

Because of busy life, busy schedule majority of population cannot stick to designated weight loss program.

As per studies /doctor for staying fit we have to have a life-long commitment/self motivation to proper diet habits, increased physical activity and regular exercise.


Cause Of Obesity:

The primary causes of obesity is the poorly balanced diets that we follow and the lack of physical exercise. Some other causes are hereditary , medications, psychological conditions and hormonal disorders.

Effects Of Obesity:

Excessive body weight is associated with various diseases, particularly cardiovascular diseases, diabetes mellitus type 2, obstructive sleep apnea, certain types of cancer, gall stones,osteoarthritis, asthma and severe other medical conditions.As a result, obesity has been found to reduce life expectancy.


Diet & Exercise Tips

Even though medications and diets can help, the treatment of obesity cannot be a short-term “fix” and most of us end up following a vicious diet cycle.


The emphasis of treatment should be to commit to the process of lifelong healthy living including eating more wisely and increasing physical activity.

Dietary habits: To keep our body healthy, the food we eat should be like a pyramid.


WHO Recommendation:

In May 2004,The WHO issued the final draft of its “Global Strategy On Diet And Health.”Its main recommendations include:

1).Achieve energy balance and a healthy weight.

2).Limit energy intake from total fats and shift fat consumption away from saturated fats to unsaturated fats and towards the elimination of trans fatty acids.

Fats to include:

Non fried fish (Salmon. Flounder, herring, sardines),
Olive Oil, Flax Oil,
Nuts, Wheat germ, avocado
Coconut oil, coconut milk

Fats to Limit-

Whole Milk dairy products
High fat animal meat
Butter and margarine
French fries & other deep fried foods
Partially hydrogenated oils in pastries, crackers

3).Increase consumption of fruits and vegetables,legumes,whole grains and nuts.
4).Limit the intake of free sugars.

5).Limit salt(sodium) consumption from all sources and ensure that salt is iodized.

6). Exercise: The WHO also recommended at least 30 minutes of regular, moderate-intensity physical activity on most days.

6841772337_88704114ce_z-300x296.jpg ( is your online source for credible health information and is the official Web site of the Centers for Disease Control and Prevention (CDC).

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