Articles on management of obesity

Obesity: A Disease of New Era!

Dr. Shashank Shah, General Surgeon
Obesity is known to be a disease, when your body fat percentage is more than normal.Obesity is a complex multifactoral disease involving environment, family history and genetics, metabolism, behavior or habits and more.Even though genetic and hormonal factors are not under human control, obesity can be best prevented by a healthy life style which includes consumption of optimum calories and increase activity to the maximum.Reaching and staying at healthy weight is a long term challenge for people who are overweight or obese. But it is also the chance to lower your risk for other serious health problems.Scientifically approved treatment and commitment will be successful in lowering and maintaining weight and thereby lowering your long term disease risk.WHAT ARE THE FACTORS CONTRIBUTING TO OBESITY?Excess calorie intake: - Even though it is thought that increased calories “in” and less calories “out” can treat obesity, it rarely happens .However reduction in calorie consumption is always beneficial.Sedentary lifestyle: - sedentary lifestyle not only leads to overweight and obesity but also raises your risk to coronary heart disease, increased BP , diabetes, colonic cancer and many other health problems.Environmental factors:- westernization in consuming high calorie food , and westernization in every type including use of internet, comfort, etc is the major contribution to the pandemic of obesity.Genetic factors: - Family history of diabetes and obesity does predispose the siblings to have the same disease. Genetics affect the body fat composition and distribution. Indians are more prone to have more fat even at a lower BMI and a typically prone for central / truncal obesity. Hence truncal obesity is known to contribute to metabolic syndrome and cardiovascular disease then just obesity alone.Endocrine factors contributing to obesity: - Various endocrine factors like Cushing’s need to be investigated in a patient with a morbid obesity before initiating treatment. Even though hypothyroidism is known to increase weight, the effects are known to reverse once the thyroid function is reverted to normal. However it is important to understand and explain that hypothyroidism when treated is rarely a cause for severe obesity.Medications: - Certain medications like corticosteroids, antidepressants, seizure medicines can induce weight gain and hence patient should be counseled to take necessary preventive measures while taking such medicines.Depression and emotional eating: Both these are known to provoke weight gain. However published reports suggest that surgical treatment of obesity can improve depression and such behavior.Ageing: - hormonal changes are known to decrease your lean body mass. Hence increase in activity is recommended as age advances.Lack of sleep: - research shows lack of sleep increases risk of obesity. Sleep helps in maintain a healthy balance of hormones that make you feel hungry (ghrelin) or full (leptin) .Lack of sleep results in higher levels of blood sugars also and may increase your risk for diabetes.WHO IS AT RISK OF GETTING OVERWEIGHT & OBESE?Overweight and obesity affect people of all ages, sexes and racial/ethnic groups. This serious health problem has been growing over the last 30 years to reach almost an epidemic. Among Asian adults 76% of women & 74 % of men are overweight. This problem has not spared the children and teenagers also. Obesity has tripled among school children and teenagers, 1 in 6 between age 2 to 19 are either overweight or obese.SIGNS & SYMPTOMS YOU CAN GAUGE FOR YOURSELF.Cloths fitting tight and needing larger size.Scale showing you have gained weightHaving extra fat around waistHigher than normal BMI & waist circumferenceOnset of diabetes , hypertension , dyslipidemiaJoint painsSnoringWHAT IS BMI ?BMI is body mass index it is calculated as belowBMI = Weight in Kgs / ( Height in meters)2Asian consensus of BMI (JAPI Feb 2009)BMI:18 to 22.9 : Normal23 to 24.9 : Overweight>25: ObeseWHERE TO FIND SOLUTION FOR THIS DISEASE?You should seek treatment at expert obesity clinics with multidisciplinary team ofEndocrinologistRegistered dieticianExercise physiologistBariatric surgeonPsychiatrist/psychologistClinical social worker. 

5 Ways to Start Losing Weight Today

Ms. Harpreet Pasricha, Dietitian/Nutritionist
Most of us in the life try to lose weight with our own methods. Are you also one of them who wants to lose weight but aren't sure how to start? Worry no more. Follow my five easy steps to weight loss today. No more delays. No more waiting until Monday or the New Year. Follow these simple and effective steps and you'll get started losing weight today and keep it off tomorrow. 1. Carry a notebook and a pen.Make sure you write in that notebook! Every single thing that you swallow should be written in your notebook, preferably as soon as you swallow it. If you finish your daughter's leftover porridge at breakfast, write it down. Sample a cake at a friends place? Write it down. Just a 'taste' of the curry you're making for dinner? Write it down! Writing down what we eat and drink forces us to be aware of what we're putting in our mouth. It also gives us an easy way to track our intake and decide what changes we want to make.2. Ask 'why?'Every time you start to eat or drink, ask yourself one word: Why? Why am I eating this? Am I hungry, tired, bored, stressed, lonely? The correct answer is simple: hunger. If you're not hungry, don't eat. Figure out what you need to do to satisfy that emotion: Take a nap, read a book, yell at your spouse, call a friend -- just don't eat if you're not hungry.3. Eat to lose.That's right; if you skip meals you won't lose weight. Why not? Because then you'll get so hungry that you snack, or eat more than you want to, or end up feeling miserable and quit right away. Everybody needs to eat and deserves to eat three meals per day. Snacks, too (if, of course, you eat right kind). Wrong ways of dieting just leave you feeling hungry and unsatisfied. A meal should include whole grains, fruit and vegetables, protein and even a small amount of fat. 4. Remember your favourite things.If you've ever tried to completely avoid your favourite food, then completely lost control and devoured the entire bag of cookies, you know what I'm talking about. Stuck on chocolate? Eat one delicious, exquisite piece of high-quality chocolate every evening. Savour that chocolate. Sit down, relax, and do nothing but enjoy the flavour, texture and experience of eating the chocolate. Eat slowly, enjoying every bite. And whatever you do, don't feel guilty. A small portion of your favourite food will keep you satisfied and happy -- and losing weight.5. Find a part of your body that moves (not your mouth) and move it.Everyone can move something. If you have bad knees you can still exercise your arms or even do water exercises in a pool. Take up line dancing or karate. Walk the dog in the morning before work, take the kids for a bike ride after school, or listen to favourite music while using your treadmill. Even housework can become exercise if you move vigorously enough. There simply are no excuses for not moving.There you have it: five simple, easy-to-start steps toward weight loss and long-term weight management. Start right now.

World Obesity Day- Let's Pledge to Fight Against it!

Ms. Raminder Kaur Deshmukh, Dietitian/Nutritionist
World obesity day is observed on the 11th of October. In the recent times, obesity has become a major problem. This is a problem which comes  with many serious effects on the individual, society, and the country.4 MAIN CAUSES OF OBESITY:DIET: One of the main causes of obesity is diet. people eat more and more high carbohydrate and high fatty foods. Some of the traditional foods like puri, halwa, etc are also very oily and because of increasing affluence they eat more.LIFESTYLE: Second major cause is lifestyle. Due to sedentary job, hectic lifestyle people do not get enough time to exercise regularly. Due to this they tend to gain weight.GENETIC AND MEDICAL ISSUE: Obesity is passed through genes as well but someone has rightly said " IT RUNS IN THE FAMILY BECAUSE NO ONE RUNS IN THE FAMILY.." Medical issues like hypothyroidism can also be the cause of obesity and needs medical attention. EDUCATION: Lack of education and awareness can also be the cause of obesity. The society's attitude to food often lead to over consumption. Parents don't teach good eating habits to children and many people lack knowledge about good nutrition or a balanced diet.HOW TO CURE OBESITY:It's a disorder where you have an excess amount of body fat. There is no easy cure for obesity. Short cut method will lead to short cut to your life span. So, reduce your body fat through adjustments to your diet and lifestyle.SOME TIPS TO CURE OBESITY ARE:Set realistic diet goals: set goals which are realistic and possible to attain.Create a healthy eating plan: creating a healthy eating plan will help to lower down your body weight and treat obesity. The plan should be a balanced plan. One sample menu is given below to shed extra kilos:7 AM- MORNING- green tea/dalchini water/methi water7:30 AM TO 8:30 AM- BREAKFAST- veg. daliya/ veg. oats/ milk oats/ veg. sandwich with sprouts/boiled egg11 AM TO 12 PM-MID MORNING- coconut water/ green tea/ lemon water1 PM TO 2 PM-LUNCH- any dal with roti and salad/ chicken(grilled) with salad/ any veg. roti and salad 4:30 PM TO 5:30 PM-EVENING- green tea or tea with handful roasted chana8:30 PM TO 9:30 PM-DINNER- any veg. roti and salad/ soup (without cornflour) with salad and any veg./ grilled chicken with salad/ grilled fish with saladCommit to cook your own meal: Eating out can be expensive and add more pounds to your waistline. Prepare your own food  as you will be aware about the quantity of ingredients you will be adding in your food.Read food labels where you go grocery shopping: You should always read food labels as you will be aware of the amount of calories and ingredients in that product.Control portion size: Reducing your portion size every time you eat can help you to consume fewer calories and have control over how much food you consume.Cut down on alcohol intake: Alcohol contain high amount of calories and sugar. Reduce the amount of alcohol you drink every week and increase the amount of water you drink. Drinking water will help your body stay hydrated and healthy.Avoid crash dieting: You may be tempted to try quick weight loss programme or diet, this will lead to other health issues. The only way to lose weight is to adopt healthy eating habit.Limit foods that are high in saturated and trans fat as they will raise blood cholesterol level and increase risk of heart disease.Exercise: To achieve significant weight loss one should start doing some exercise programme. Making simple lifestyle changes can help you live a healthy life.Seek medical advice from the doctor and dietary advice from a dietitian.Let's celebrate this dussehra and obesity day by switching from unhealthy to a healthy lifestyle. Enjoy journey to health.

What Are You Running After: Weight Loss Or Fat Loss

Dr. Netaji Jadhav, Dietitian/Nutritionist
Weight Loss And Fat LossWeight Loss is one of the key concerns for many persons. How to lose weight is a challenge. Some may take medicines for losing weight or some may consume steroid for weight loss or some may stop eating, or have different diets to reduce weight. There can be side effects through some of these methods.There is a natural way to reduce weight and stay healthy with no side effects. The natural method does not involve any medicines nor starvation. Before adopting the natural method of weight loss, one has to understand ideal weight. “What should be my weight “ is a big question mark in our minds. Some may think that the ideal weight of a person is dependant on height. Is that your ideal weight? Well it may not be your ideal weight as height to weight proportions is more guidelines. Thus your ideal body weight is dependant on the fat content in your body which should be less that 15 % for males and less than 20% for females. Individuals who don’t regularly exercise and have wrong diet patterns may have fat content of more than 35% which may lead to excess weight and this weight cannot be reduced through medicines or starvation. Thus ideal body weight (where fat content is less than 15% for males and less than 20% for females) is possible to attain only through regular exercise and balanced diet which varies from individual to individual. Why does weight (obesity) increase in our body?All the physical movements are possible through muscle contractions. Thus movements such as running, standing up, walking, weight lifting, or any other physical movement in our lives are possible through these muscle contractions and the muscle contractions require energy (calories). During these activities, calories are burned, and the rate at which calories burn is called as Basel Metabolic rate (BMR). If the BMR is high, then more calories are burnt which means there is less storage of fat (calories) in the body. (The body stores excess calories as fat. ) That means more the muscle in your body, there will be high BMR and less storage of fat. Energy is used during muscle contraction and these muscles are made from proteins. TO REDUCE WEIGHT, MUSCLES NEED ACTIVATION To maintain your muscles, one has to undergo resistance training and have regular supply of proteins through diet. The source of proteins should be from natural foods and not through supplements. Weight loss through hunger and starvation is dangerous to the body. Some only consume fruit or other juices only as part of diet which is also not good. In these cases, there is fat gain and muscle loss, which leads to drop in BMR and further fat gain. For example, a male person weighing 100 kgs (with 30 % fat content ) who wants to reduce weight should aim at reducing fat content to less than 15%. But in reality such persons who are heavy weight tend to starve and reduce weight as a result of which he may lose 20 kgs. The loss of 20 kgs is loss in muscle weight and not fat content. This is dangerous and triggers health problems. Nobody can starves for lifetime .Thus when this person starts to eat regularly, there will be increase in weight and in particular increase in fat content. Repeating the same cycle of weight loss through starvation is extremely dangerous for health. This may lead to increase in triglycerides and cholesterol in blood, making the person insulin resistance which is a perfect state of diabetics. This leads to further complications such as heart attacks, stroke, kidney failure, liver damage, sexual disorder such as erectile dysfunction, early ejaculation, and infertility etc . To stay fit, or to lose/gain weight, and stay away from above mentioned life style related diseases, It is highly recommended to exercise and follow balanced diet only under expert supervision. The diet pattern differs for every individual person. Only an expert can recommend the right type of balanced diet. This is possible by understanding individuals need and calorie requirement, food eating habits, taste and preference of food. The food diet for each person depends on body type, exercise level, fat % and existing diseases. The expert after investigation of need and requirement of nutrition and calories in terms of protein, carbohydrate and fat requirement per day, will recommend a suitable diet plan. Exercise depends and varies for each individual. Factors such as past history, body type, existing diseases, resting heart rate are vital to understand before recommending an exercise plan. Only an expert can recommend the right type, duration and frequency of exercise based on the investigation as heart rate is an important element to be considered before undergoing certain types of exercises. 

3 Major Reasons for Childhood Obesity

Ms. Swati Kapoor, Dietitian/Nutritionist
A chubby child might be cute, but did you know that childhood obesity can not only have an impact on the child’s immediate health, but can affect the child’s health adversely for many decades to come. It is estimated that one in five children between the age of 6 to 17 is overweight. Many of these children face a high risk of developing obesity related problems, such as high blood pressure, diabetes, and heart disease. Let us discuss 3 major reasons for childhood obesity. 1. Inadequate sleepIt has been found that in the first year, infants need 14 to 18 hours of sleep in a day. Out of this, 10 hours at night and the remainder during daytime. Toddlers need 13 hours, and up to about 18 or 19 months, they should still be getting two naps a day and 10 hours at night. Lack of sleep can disturb the behavior of the child and they can start behaving stubborn, irritated or frustrated. An overtired child in school may have trouble focusing and paying attention in class. He may become forgetful and make silly mistakes.2. If any of the parent is obeseChildren learn things from their parents. So, if you are obese and if you tend to buy foods that are convenient to eat and tasty, such as cookies and chips, your child will have a higher risk of being obese. To keep yourself and your child fit, encourage your child to take up a sport, walking, running or any other physical activity.3. Parental restriction of a child's eatingParents trying to restrict their children's access to certain foods will only make them want those foods more. For example, if kids have never had a chance to eat potato chips regularly, they may overstuff themselves when the food appears at a friend's party or picnic. Therefore, moderation and control in portion is the key to control your weight. Being parents you need to work on changing the food environment in your home so that a wide variety of healthy choices such as fruits and vegetables are available while unhealthy options are not.To keep your children healthy don’t use unhealthy food to comfort them when they are hurt or disappointed.

Can Obesity Be Treated?

Dr. Atul Krishan Sharma, Gastroentrology Surgeon
Obesity, a disease in which excess body fat has accumulated to the extent that it is having a negative effect on your health, and which if untreated will lead to significant reduction in life expectancy, has reached epidemic proportions in India. Morbid obesity is affecting 5% of the population, which is surprising in a country where over 250 million people live below the poverty line. In a study - titled 'Global, regional, and national prevalence of overweight and obesity in children and adults during 1980-2013: A systematic analysis for the Global Burden of Disease Study 2013' published in the “The Lancet” in August 2014, India is very closely following USA and China in the prevalence of obesity - a trend in most developing countries. Rising income is increasing the average caloric intake per individual among the middle class. Unhealthy processed “junk” food, alcohol and sedentary lifestyles is making one in every five Indian overweight. Obesity is most commonly caused by a combination of excessive food energy intake, lack of physical activity and genetic susceptibility, although a few cases are caused primarily by genes, endocrine disorders, medications, or psychiatric illness. Obesity is a leading preventable cause of death worldwide, with increasing rates in adults and children. WHO views it as one of the most serious public health problems of the 21st century. In western countries a Body Mass Index (BMI - which is the ratio of the individual’s weight divided by the body surface area in M2) more than 25 kg/m2 is considered overweight. Due to genetic tendency of Indians towards abdominal obesity and its associated risk of related lifestyle diseases like diabetes, high blood pressure, obstructive sleep apnoea, infertility, arthritis of the hips and knees, depression and social ostracism. As per the Ministry of Health & Family Welfare along with the Indian Council of Medical Research (ICMR) updated guidelines of 2012 Indians with a BMI over 23 kg/m2 is considered overweight; over 25 is considered obese and more than 32.5 an indication for Bariatric surgery. Based on data from the last (2007) National Family Health Survey conducted, the prevalence of obesity is highest in Punjab. Haryana is in the 6th position.            Bariatric (weight-loss) surgery alters the digestive system to help people with severe weight-related health problems lose weight dramatically at an average rate of One Kg per week and significantly reduce all the obesity related health issues. It is very different from liposuction, as no fat is removed during the operation. The fat is lost by the patient by adhering to a diet and undertaking regular exercise. However, the alteration made in the digestive tract makes it easier for the individual to follow the dietary advice. Appetite is suppressed and even a small amount of food gives the patient a sensation of satiety and fullness. Patients usually come for surgery having tried all kinds of weight loss regimens, packages & diets, and having experienced a number of rebound weight gain after some weight loss, also known as the “yo-yo” phenomenon. This is due to the extreme difficulty experienced in sticking to a rigid diet for too long. There are many types bariatric surgery. All of them are performed through a method of minimal access (by laparoscopy) under general anesthesia. The three commonly performed procedures are: Gastric Banding is a procedure in which surgeons place an adjustable silicone band around the upper portion of the patient's stomach to reduce stomach to a small pouch of a capacity of 30 ml. The band requires frequent adjustments, has the complication of slippage or displacement and a high chance of infection or erosion into the stomach. Although, it has the advantage of being reversible but in practice is hardly ever reversed. The procedure has now been largely given up.            Gastric BypassProcedure reduces stomach size and diverts the passage of food through the small intestine to limit digestion, leaving patients feeling full after eating less. However, it is a complex procedure which alters the anatomy of the digestive tract significantly and has a definite risk of developing a leak from the sight of anastomosis.         Sleeve Gastrectomy procedure is a surgical weight loss option in which 75 percent of the patient's stomach is removed, thus converting the stomach from a bag or pouch like organ into a tube. The part of the stomach which produces the hormone called Grehlin, which stimulates the feeling of hunger (appetite) is removed and the patient feels satiated after a small meal. The way food passes through the alimentary tract is not altered. Although there have been complications of leak and bleeding reported, these are much less that in the Gastric Bypass procedure. The longitudinal gastric sleeve resection is the currently preferred operation by most Bariatric surgeons. The patient goes through a protocol based preoperative preparation, which includes a detailed evaluation by an endocrinologist, psychological counselor, getting clearances from the Cardiologist & Respiratory physician as a preanaesthetic assessment. He / she is also counseled by the dietitian as to the diet to be used for two weeks prior to the operation and what to expect after the procedure. Three to five days admission to the hospital is all that is required before you can embark upon an exciting journey of progressive and sustained weight loss at the rate of one Kg per week for the next two years, to regain your health and self-confidence after reaching your ideal weight. Some dietary supplements like proteins, calcium, iron and vitamins are required to be taken life long, a small price to pay when you consider the benefits of being off insulin and blood pressure medicines and being able to slip into your favorite old pair of jeans!Some mythsMyth:You’ll live on a liquid diet and protein shakes for the rest of your life & it will be difficult to eat with family and friends.Truth:All patients put on a liquid diet for 10 – 14 days before and after surgery, to help with the operation and healing process. A couple of weeks post-surgery, they are weaned off liquid diet and soon all patients eat small quantities of home cooked food. Dietitians work with patients to show them the kinds of meals they can make that will fit in their new healthy lifestyle, which can actually be shared with family members and friends.Myth:Bariatric surgery is the easy way out.Truth:Bariatric surgery is only a tool to help patients follow a diet plan & achieve weight-loss faster and for a prolonged duration, and to prevent a rebound weight gain by reducing their appetite and inducing early satiety. If patients don’t follow a healthy diet, exercise, and take their vitamins, it won’t work.Myth:You will be left with a big scar after weight loss surgery.TruthAll weight loss surgeries are now carried out laparoscopically, meaning you will be left with a very small mark. The laparoscopic technique is a way that a surgeon can perform complex procedures that used to require the conventional large incisions through minimal access.Myth:You cannot get pregnant after weight loss surgery.Truth: It is possible to have children after weight loss surgery, your fertility will improve. However, most doctors will advise you to wait 1-2 years before trying to get pregnant. This is because you need to wait until you have lost most of what you wanted to lose and your weight loss has stabilized.

Caution: Child Obesity in India on the Rise

Ms. Swati Kapoor, Dietitian/Nutritionist
Pizza's & Burgers  and junk food joints have become a hot spot for children now a days to fill their tiny stomach's. Well, pizza's & the burgers taste nice and exciting but are unable to provide the nutrition that is required for healthy living. Obesity in children has tripled in the past two decades and an alarming concern for us to take note of the fact. The rate of development of mind and body in children decreases with junk food due to the empty calories it provides. A regular pizza provides about 600-800 calories whereas a burger provides you with around 300 calories.A research report written about a study on Prevalence of overweight and obesity among children and adolescents. According to that report 16 % children 6-19 year old are overweight or obese, this is three times what it was before. In addition, this report brings out the fact that also during this same time period an additional 15% were "at risk of becoming overweight".Researchers also warn that children who are fed with junk food have lower IQ than their counterparts who ate nutritious food.  Junk food may fill the stomach but cant provide the quality of energy which nutritious foods provide. Junk foods are high in saturated fat and oil which leads to high cholesterol levels make you feel lazy and drowsy, resulting in lower concentration levels in children. Junk food decrease the efficiency which is important for children. Heart related diseases are growing with obesity and weight gain is normal for people on a junk food diet.Once the habit is developed for junk food, it gets very difficult to get rid of the addiction. To ensure that kids do not make this unhealthy lifestyle a permanent part of their life one should start inculcating good nutritional habits from the beginning. Ensuring enough physical activities is an equally important aspect of every child's growth. In case you need professional assistance to get you started on a healthier lifestyle for your family call us for a free consultancy and speak to our expert now.

Children of Obese Mothers Have Higher Heart Risk

Ms. Swati Kapoor, Dietitian/Nutritionist
Weight loss is a lot more than just about looking good. Its about good health. People associate obesity with personal health but recent studies have suggested that mothers who are overweight can have an effect on the heart health of their child at birth. Other issues such as fetal distress and increased risk of obesity, hypertension and metabolic disorders later in life were also identified. According to this study children of obese and overweight women have a higher risk of premature death from heart attacks and other cardiovascular related diseases.A Scottish research showed a 35% higher risk of dying before the age of 55 for adults whose mothers were obese during pregnancy. It also stated that maternal obesity increases the risk of premature death and hospital admission for cardiovascular events such as heart attack, stroke and angina.Obese people are at a higher risk of heart disease, because of their lifestyle and eating habits. According to another study, being overweight in pregnancy may cause permanent changes in appetite control and energy metabolism in the unborn child, leading to a greater risk of heart problems in later life. The study highlighted the importance of maintaining a healthy weight, sensible eating habits and sufficient activity during pregnancy.To avoid obesity during pregnancy it is important to follow a balanced and nutritious diet, along with some exercise or activity. During this phase the body needs extra nutrition for the developing foetus. Not just for the pregnant woman, but even for the lactation period that will follow. But, it is important to note that being pregnant doesn't indicate that the mother has to consume food for two individuals, as she is supporting a life within her. The key to a healthy pregnancy is to consume a balanced diet with light and frequent meals, and to regularly take the supplements or medicines prescribed by the doctor. One should also try to be active, for e.g. go for walks or do pregnancy specific yoga, but under supervision.

5 Stratergies to Beat Obesity

Dr. Yogesh Kumar, Ayurveda
Obesity is the Biggest Killer in the world today,Obesity is killing more patients than any other disease today and the world is loosing the battle with this self picked disease.The secret to weight loss is to loose more calories than you consume.It seems very easy but hard to do so.One must learn to calculate and manage his calorie counts and maintain the balance everyday.Manage your daily Calorie consumption.The Calories consumed can be calculated by taking a note of what you eat.Remember is average calorie content of the food you eat and mentally calculate the calories.If it exceeds your daily calories consumption limit ,then do not eat further.Burn those Calories.Burning those extra calories is very crucial in maintaining weight.You can choose Exercise,Jogging,Swimming,Aerobics, Pilates to burn the calories and stay fit.If you do not exercise and consume about 1600-2000 calories per day its not gonna work.Add exercise or other physical activity to your  1600 calorie diet, you will start to see the results.What To eat.Choosing the healthy food items to eat is equally important as we are spoiled for choices in the food market.Starvation is not the right way to loose weight instead you should Try to eat the right type of diet.Eat plenty of thin soup, green vegetable salads(Cauliflower,cabbage,lettuce,cucumber,sprouts).Drink plenty of water.Take light snacks in between.What not to eat.Avoid butter ,cheese,cream.Avoid using excess oil,deep fried items.Avoid Potatoes,Yam and fried Rice.Avoid Super sweet fruits like mangoes,Chickoos,Grapes in Abundance.Develop healthy lifestyle.Do not eat two large meals a day.It leads to overeating due to hunger.Eat a good breakfast,light lunch and dinner.Eat slowly, chewing each bite thoroughly.Do not finish the leftovers.Use non stick cookware to reduce the oil absorption.Stay active , do not live a sedentary life style.

High Salt Intake in Childhood Might Be Linked to Obesity

Ms. Swati Kapoor, Dietitian/Nutritionist
High salt intake has been blamed as one of the root causes for obesity in adults. And now research shows that it even applies to children. Research published in the journal Pediatrics shows that the more salt children consume; the more they slurped on sugar-sweetened drinks. And those who drank more than a serving a day were 26% more likely to be overweight or obese, suggesting that salt may be part of the chain of events contributing to the childhood-obesity epidemic.Apart from this study, one of the research studies also showed that adults or children who ate more salt, felt thirstier and consumed more fluid. This has been quoted by Carley Grimes, the study’s lead author, a dietitian and doctoral student at Deakin University in Australia. The amount of salt in your blood rises and to control it, your body gets thirsty. But the problem with adolescents is that, when they feel thirsty, they try to reach out for soda and sugar based drinks instead of water, which ultimately leads to unhealthy weight gain.Salt-rich diets could be the key to why some children battle with obesity, according to a research at the University of London. In a study of data on 1,600 children, they found that children eating a salty diet tend to drink more, including more sugary sodas and drinks.The researchers calculated that for every gram of salt those children consumed, they also drank 17 g of sugary drinks. The kids who did not commonly drink sugar-sweetened beverages wound up eating more than half a gram of salt less than the group of kids who drank sugary drinks. “That’s significant,” says Grimes. “It’s a bag of chips a day”It is very important to educate adolescents about salt intake. Here are some tips which can be inculcated in your lifestyle, to help reduce salt intake.Try to consume home cooked food most of the time.Stick to fruits, salads and vegetables.Consume calcium rich foods like milk and other dairy products.Other than obesity, a high salt diet can trigger other health problems like high blood pressure and cardiovascular ailments. Controlling salt intake might be difficult in India, since salt consumption is high across all regions and foods. Try to refrain from adding extra salt to home food, or when eating out.