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|  | | Anti-Obesity Day | | Renata Pavrey - Nutritionist (MSc, CDE) | Anti-obesity Day is observed in India on 26th November. This is an initiative to spread awareness about the dangers of obesity and steps to reduce fat and be fit. A person is medically termed obese when the body weight is 20% more than the normal weight. Statistics by the National Family Health Survey (NFHS) have revealed that as many as 30 million Indians are overweight; with around 20% of school-going children being overweight. Obesity impacts blood pressure, cholesterol, triglycerides and insulin resistance, negatively. The Center for Disease Control (CDC) has outlined some of the health risks of obesity: - High blood cholesterol, dyslipidemia
- Insulin resistance, glucose intolerance
- Congestive heart failure
- Cholescystitis, cholelithiasis
- Gout
- Osteoarthritis
- Some types of cancer (such as endometrial, breast, prostate, colon)
- Complications of pregnancy
- Menstrual irregularities, infertility, irregular ovulation
- Bladder control problems ( stress incontinence)
- Psychological disorders ( depression, eating disorders, distorted body image, low self- esteem)
A holistic approach for effective weight management and prevention of chronic diseases in important. A healthy lifestyle with proper diet and regular exercise is required for maintaining optimum weight. A weight loss program should be followed by a weight maintenance program. Such a program combines the benefits of regular physical activity with a healthy nutrition regime and behavioral interventions. Some helpful tips: - Drink plenty of water
- Increase fiber intake
- Eat atleast 5 servings of fruit and vegetables daily
- Choose fresh rather than processed foods
- Fix meal timings. Do not skip meals
- Choose a variety of foods. Have a balanced diet
- Have breakfast daily
- Go easy on salt
- Bake, grill, steam foods rather than frying them
- Avoid crash diets
- Have a customized exercise pattern and dietary regime to suit your lifestyle
Renata Pavrey Nutritionist MSc, CDE | |
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