Introduction:

The balance between calories intake and energy expenditure determines a person's weight. If a person eats more calories than burns (metabolizes), the person gains weight. The body will store the excess energy as fat. When the excess body fat has accumulated to the extent that it may have a negative effect on health is called obesity . People are generally considered obese when their body mass index (BMI), is over 30 kg/m2, with the range 25–30 kg/m2 defined as overweight.

Causes:

The most common causes of obesity are the combination of excessive intake of calories, lack of physical activity, and genetic susceptibility. A few cases are caused primarily by genes, endocrine disorders, medications, or mental illness. The view that obese people eat little yet gain weight due to a slow metabolism is not generally supported.

Risk factors:

Obesity increases the various diseases particularly heart disease, type 2 diabetes, obstructive sleep apnea, certain types of cancer, osteoarthritis etc.

Combat obesity through modifying food habits:

  1. Use cooking methods like steaming, baking, boiling in a small amount of oil rather than deep-frying.

  2. Always heat oil thoroughly before sauteing food materials, because cold oil is absorbed more readily than hot.

  3. Low fatty foods don't have to become tasteless and boring - so transform your cooking methods into exotic dishes with herbs and spices.

  4. Always eat slowly - Don't Rush. Chew every mouthful of food deliberately.

  5. Don't leave serving plates on the table when the meal is over. It'll encourage second time over eat.

  6. Explain your eating goals to your family and friends. Ask them not to offer seconds or urge you to eat more.

  7. Use only low fat dairy products, curd milk etc.

  8. Try to reduce the amount of salt use in cooking and at table.

  9. Avoid sweet foods, jams, chocolates, cakes, sweet cream etc, this increases triglycerides levels.

  10. Remodel your old recipes and try to use measuring cups and spoons.

Conclusion:

Thus by reforming food habits, method of preparations you can change your life. Party should not be an excuse for eating wrong foods. You can have healthy meals there as well. Keep your diet plan in mind and choose the foods sensibly and stay healthy.