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Fighting Obesity

Content and medical facts written here is for informational and educational purpose only. I have tried to be as precise as i can to be appropriate with medical standards. If you accept these and Try to follow any of the advice given here they are to be taken only 'at your own risk' and consultation with your Dr. or Dietician or fitness trainers is required and suggested in ANY case.

Obesity is perhaps most prevalent form of malnutrition. Surprised!! Yes, medically both under nourishment and over nourishment are Malnourishment Ít spares none- children, adult, people from both developing and developed countries and both sexes suffers alike.

Do you know obesity is key risk factor (= those factors which can produce disease when present for a particular period of exposure) in natural history of many chronic (dis. whose time course involves long period of time )and non communicable diseases (unlike infectious diseases like influenza, flu which are communicable )
Obesity can produce-
Initially
hypertension (constant increase of Blood Pressure),
hyperlipidaemia (increase fat & cholestrol in blood),
glucose intolerance (Inability to maintain normal blood glucose which can cause increased blood glucose)
many decades later,
cornoary heart diseases (blockage of blood vessels supplying blood to heart leading to myocardial infarction, Angina i.e. chest pain etc.)
Renal Diseases gall bladder dis. etc

Here, let me first give you a small table for what are the diseases which can occur having obesity Relative Risk Of  Health Problem Associated with Obesity
Greatly Increase Moderately Increase Slightly Increase
Diabetes Coronary Heart Dis. Cancer (Colon , endometrial, breast Ca. In post menopausal woman)
Gallbladder Dis. Hypertension Reproductive Hormone abnormalities
Dyslipidaemia osteoarthritis of knee Polycystic Ovarian Syndrome, impaired fertility
Insulin Resistance Hyper Uricimeia Low Back Pain
Sleep Apnoea Gout Fetal defect with maternal Obesity

Body Mass Index or BMI is the most scientific way to calculate the obesity index of any person. BMI gives the nutritional status of a person and classify them n term of under weighted, normal, overweight, mild, moderate or sever obesity. Many of us do not know our nutritional status and don't know if we are healthy, obese, under-nourished or anorexic. There are young girls, models etc who in act of loosing weight become so under nourished get anorexic. On the other side there are person who might already bcome over weight but do not know this. Obesity is consider as major factor of there starts many health problems. under nourishment and over weight; both are Statesd which brings many disease. We all should know this fact that all that is slim is not healthy. There is a minimum wieght we have maintain to keep our body functions well tuned.
BMI is index which is used to assess this nutritional status.

BMI values are age- independent and the same for both sexes.
Here I have tried to give you broad concept on how to assess your BMI and easily know your nutritional status. Here I will also try to give you in brief  how BMI is calculated and similar related things.
At present I am in process of writing the short manual on how to assess your nutritional status and how to loose weight with little effort without spending any money at home, in the limited time of your busy professional and personal schedule.

BMI is calculated as follows : = weight ( in Kg)/height2 (in meter square)
This is the grading given by The national Institute of health , USA and is used worldwide as scale of BMI and obesity.


BMI Classification
18.5 - 24.9 Normal
25.0 - 29.9 Overweight
30.0 - 34.9 Class I Obesity (Mild)
35.0 - 39.9 Class II Obesity (Moderate)
> 40.0 Extreme Obesity (Sever)

You might have came across many tables which tell us what weight is appropriate for a particular height and sex. I am of this belief that those tables are too accurate to label one-a healthy person. Diversity is a Rule in biological Science. And, there is always a RANGE in Medicinal field. There is nothing which is Exact.
So, you cannot call yourself underweight or overweight if you fall below or above a specific numerical value.
for example an appropriate weight for a height of two men/women itself is divided into lower, normal and higher frames. view this, if your are at one side of rainbow, or in the middle of rainbow or at other side, you still is inside the rainbow.. in weight, obesity and healthiness this RANGE is BMI and not some strict weight for height tabulations.

Some of my own views not from standard texts
India is fast changing for good,sadly so are changing the eating pattern which are getting more unhealthy more western. when i compare children of my era to those of this era, i reached to an interesting observation, that children of my era who were called undernourished (taking reference tables which are based on American standard) do not seems obese and were as healthy as their western counterparts. Compare to this, children of today's era, who are appropriately nourished (according to same western standards ) appears to be obese. Actually I found these children have higher BMI though their wight to height are appropiate. This means, the tabulations for weight for height for childrens cannot be applied universally. Every country should either have their own Weight for height standards according to local ethnically, geographical environment or should consider BMI as more appropriate means for calculating health and nourishment.

Determining Your Body Mass Index (BMI)

The table below has already done the math and metric conversions. To use the table, find the appropriate height in the left-hand column. Move across the row to the given weight. The number at the top of the column is the BMI for that height and weight. Or, use our

BMI
(kg/m2)
19 20 21 22 23 24 25 26 27 28 29 30 35 40
Height
(in.)
Weight (lb.)
58 91 96 100 105 110 115 119 124 129 134 138 143 167 191
59 94 99 104 109 114 119 124 128 133 138 143 148 173 198
60 97 102 107 112 118 123 128 133 138 143 148 153 179 204
61 100 106 111 116 122 127 132 137 143 148 153 158 185 211
62 104 109 115 120 126 131 136 142 147 153 158 164 191 218
63 107 113 118 124 130 135 141 146 152 158 163 169 197 225
64 110 116 122 128 134 140 145 151 157 163 169 174 204 232
65 114 120 126 132 138 144 150 156 162 168 174 180 210 240
66 118 124 130 136 142 148 155 161 167 173 179 186 216 247
67 121 127 134 140 146 153 159 166 172 178 185 191 223 255
68 125 131 138 144 151 158 164 171 177 184 190 197 230 262
69 128 135 142 149 155 162 169 176 182 189 196 203 236 270
70 132 139 146 153 160 167 174 181 188 195 202 207 243 278
71 136 143 150 157 165 172 179 186 193 200 208 215 250 286
72 140 147 154 162 169 177 184 191 199 206 213 221 258 294
73 144 151 159 166 174 182 189 197 204 212 219 227 265 302
74 148 155 163 171 179 186 194 202 210 218 225 233 272 311
75 152 160 168 176 184 192 200 208 216 224 232 240 279 319
76 156 164 172 180 189 197 205 213 221 230 238 246 287 328

Body weight in pounds according to height and body mass index.
One Kilograms Equals 2.20 Pounds
One centimeter Equals 0.394 Inches
One Centimeter Equals 0.0328 Feets
One Inches Equals 0.0833 Feets


Body Mass Index (BMI) Calculator

Select your height in feet and inches
Enter your weight in pounds



BMI => 16.0 17.0 18.5 20.0 22.0 25.0 30.0 40.0
  Thinness Normal Overweight Obesity
Height (Cm) Weight (Kg)
140 31.4 33.3 36.2 39.2 43.1 49.0 58.8 78.4
142 32.3 34.3 37.3 40.3 44.4 50.4 60.5 80.7
144 33.2 35.3 38.4 41.5 45.6 51.8 62.2 82.9
146 34.1 36.2 39.4 42.6 46.9 53.3 63.9 85.3
148 35.0 37.2 40.5 43.8 48.2 54.8 65.7 87.6
150 36.0 38.2 41.6 45.0 49.5 56.3 67.5 90.0
152 37.0 39.3 42.7 46.2 50.8 57.8 69.3 92.4
154 37.9 40.3 43.9 47.4 52.2 59.3 71.1 94.9
156 38.9 41.4 45.0 48.7 53.5 60.8 73.0 97.3
158 39.9 42.4 46.2 49.9 54.9 62.4 74.9 99.9
160 41.0 43.5 47.4 51.2 56.3 64.0 76.8 102.4
162 42.0 44.6 48.3 52.5 57.7 65.6 78.7 105.0
164 43.0 45.7 49.8 53.8 59.2 67.2 80.7 107.6
166 44.1 46.8 51.0 55.1 60.6 68.9 82.7 110.2
168 45.2 48.0 52.2 56.4 62.1 70.6 84.7 112.9
170 46.2 49.1 53.5 57.8 63.6 72.3 86.7 115.6
172 47.3 50.3 54.7 59.2 65.1 74.0 88.8 118.3
174 48.4 61.5 56.0 60.6 66.6 75.7 90.8 121.1
176 49.6 52.7 57.3 62.0 68.1 77.4 92.9 123.9
178 50.7 53.9 58.6 63.4 69.7 79.2 95.0 126.7
180 51.9 55.1 59.9 64.8. 71.3 81.0 97.2 129.6
182 53.0 56.3 61.3 66.2 72.9 82.8 99.4 132.5
184 54.2 57.6 62.6 67.7 74.5 84.6 101.6 135.5
186 55.5 58.8 64.0 69.2 76.1 86.5 103.8 138.4
188 56.6 60.1 65.4 70.7 77.8 88.4 106.0 141.4
190 57.8 61.4 66.8 72.2 79.4 90.3 108.3 144.4

By now, you have calculated your own BMI and have classify yourself in what nutritional scale you are lying into.
it doesn`t matter your are normal ,obese or under weighted you must read on to have some basic knowledge of this so that you can clear this topic for life.

Now, you will ask me what are the things which can make me obese?
These are called Risk factors for obesity. and they are

  • Age: obesity can occur at any age but mostly it increased with age. Although, it is found that children who are obese in infancy and childhood have increased chances of obesity in later life. As more as one third obese adults were Obese since childhood.
    Parents, beware! chubby baby is not always cuddly. i mean to say here is, keep a eye on weight and BMI of your child. He/ She should neither be overweight nor undernourished as to suffer from lack of proper nutrition leading to hamper proper growth. Read below to see what you can do for keeping his/ her weight in control.
  • Sex: Woman have higher rate of obesity, and that too with successive pregnencies But, that dose'nt mean it cannot be controled later
  • Genetic factors: Watch out in your first step relatives like grand parents, parents, sisters, brothers are they obese too? If they are, there are increased chances that you too can be over weight or obese or can be obese sometime in alter life So start living healthy from today
  • Physical Inactivity: One of the most common factors among non-genetically factors in causing obesity. Sedentary occupations like office workers, inactive recreation such as watching television promotes it. Reason is simple, you are not burning your calories what your are taking so slowly, your bank account of calories in term of fat out to grow.. so simple to understand.
  • Eeating Habits: Some eating habits like eating between meals (i>unless medically suggested refined food and fat, preferences for sweets lack of fiber diet can lead to obesity. You know, these are parents, who establish these habits in out children so it is us who should be aware of what habits we are going to develop in our child.
    i feel sad for the growing western pattern of eating habits and type of food we Asians are growing and are leaving behind our traditional eating habits. Now, readers from west will ask me what are the differences between the food behavior in West and Asian culture >
    broadly, Asian eating pattern includes diet rich more in carbohdrate than fat, more in fibers, baked boiled food, millions of us are vegetarians- strict or non strict. and West diet are based mainly upon non vegetarian food high is fat, protein and less in fiber
  • Psyco social factors: Depression, anxiety, frustration, loneliness in person can cause it
  • Alcohol: Recently, it is concluded that there are positive relationship between alcohol intake and obeisty.
  • Medical conditions, Drugs, : Endocrinal diseases like cushing's dis. growth hormone deficiency etc are very well establish cause of obesity. Read below to know more

    WHAT CAN BE DONE TO DEAL WITH OBEISTY ?

    If you have sever (calss II ) or very sever (extreme obesity) obesity than I suggest you to consult your doctor or a dietician for advice, treatment and follow up. But people who are overweight or have mild obesity (Class I) can try out yourself to reduce weight by modification in their lifestyle, eating pattern.
    1. First, let me tell u something. think, have you gain weight recently!! I mean, do you feel and appear that previously you were normal and you have begin to gain weight fast in past few month or a year. This can be due to some medical disorder like thyroid dis. other endocrinal dis. or may be due to depression. (here, i remember a short Russian book i read in my childhood named "3 obese" those were 3 rulers of a kingdom who start gaining weight wherever they get into depression, anxiety and trouble :) and grow so obese). If this is so, consults your physician.This might not be your eating pattern but some medical disorder which could be the culprit.
    2. A strict advice: If you are a pregnent or lactating mother. never try to loose your weight till your child celebrates first birthday. No matter how obese you are, never try to loose weight. There is a lot of time after that to do it. Just follow your obstetrician's advice
    3. There are some basic behavior modification which may help you in fighting that extra pound. Try them!!
     
    Tips on Loosing weight

    Eating behaviour

  • Do not Diet. Yes! Do not diet. Eat 2-3 times a day or as per requirement. Most people think dieting can reduce weight.Well, it do but only temporarily.It took away your water content more then fat. The day you stop dieting you will start regaining weight.
    Dieting and heavy excercise should be done only if you are overweight and that too only under the guidence of nutiritonist , deitician or trainer. Best thing to do is develope healthy habits for example
  • Eat junk food once every fortnight/week. If you happened to eat junk food twice in a forghtnight/week, miss another forghtnight's junk food party. Junk food are those food which contains high in cholesterol like pizzas esp with extra cheese, burgers without salads, french fries,potatos chips
  • Thirsty! Drink water and not bevarages like coke etc . They are not substitute. If your temptation raise, drink fruit juice.
  • Drink a lot of water every day approx 10 L /day
  • Drink hard drinks soberly and socialy.
  • Avoide these food eating on a daily basis. Potato, Buttur, Cream, IceCream, chocolates
  • Do not eat while watching television while studying,
  • Engage your child in outdoor sports and not on some Playstation.. encourage him when he play some outdoor sports. limits her/his time on these video games for fix hours of a day.
  • Turn into a veggetarian. (not strict one) or atleast increase vegetables, salads, and fiber diet
  • Do not develop snobberies for calculating calories every time every where.. do not kill fun for living healthy. Just be wise in choosing what to eat and how much to eat and learn to control your nerves.. that is it

    Person having proven medical disease like diabetes, cardiac disorders etc should not attamp this without medical supervision.

    Excercise
  • Do light excersice daily if you can. I know its difficult to take a time for doing something like this but its good if you can do it.
  • Avoid using elevator or escalator for <4 stories. use staircase instead.
  • Ride bycycle or go for swim at least once week
  • Play outdoor sports which involve running and jumping like tennis, badminton, squash.
  • Do hosework esp man. This will relieve some pressure from your wife, make her happy and burn your extra calories too. playing sports is best thing to do, you don't need to be a winner not the champion. Just play even if you loose every time. and i am confident, you will realize watching sports is not as much fun as playing it.

    Pregnent and lactating mothers should not try to loose weight till their kid celebrates her/his first birthday.

    Note this

  • girls and young women who have recently gain weights in last few months. pay attention and counsult your physician. This may not be your fault in eating pattern but the culprit could be some Harmonal Disturbances.