IN THIS POST I WILL ELUCIDATING ON IDEAL BODY WEIGHT & OBESITY . TODAY OBESITY IS A MAJOR HEALTH CONCERN ALL OVER THE WORLD . OBESITY IS CONSIDERED AS MOTHER OF ALL DISEASES . SINCE OBESITY LEADS TO DIABETES , HYPERTENSION , HEART PROBLEMS , KIDNEY PROBLEMS , ARTHRITIS & EVENTUALLY DEATH
IDEAL BODY WEIGHT( I B W ) :
Ideal
body weight is that weight which is associated with least mortality.
Ideal body is calculated by using various formulas.One of the simplest
formula is BROCA'S INDEX.
BROCA'S INDEX :
1) I B W of a man in Kgs :
HEIGHT OF A MAN IN CMS MINUS 100
Therefore I B W of 6 feet tall man will be =182.8-100 = 82.8 Kgs
2) I B W of a woman in kgs :
HEIGHT OF A WOMAN IN CMS MINUS 100 + SUBTRACT 10% FROM IT.
Therefore IBW of 6 feet tall woman will be = 182.8-100 = 82.8 - 8.2 =74.6 Kgs.
REMEMBER:
1) 1 FEET = 12 INCHES
2) 1 INCH = 2.54 CMS.
3) This formula is used only to calculate IBW of individuals above 18.
WAIST TO HIP RATIO ( WHR)
1) WHR for man :
WAIST IN INCHES DIVIDED BY CIRCUMFERENCE OF HIP
WHR greater than 0.95 is harmful.
2) WHR for woman :
WAIST IN INCHES DIVIDED BY CIRCUMFERENCE OF HIP
WHR greater than 0.8 is harmful.
BODY MASS INDEX ( BMI )
BMI IS CALCULATED AS ,
WEIGHT IN KGS OF A PERSON
---------------------------------------------------------------
SQUARE OF HEIGHT OF THE PERSON IN METERS
Therefore BMI OF 6 Feet man weighing 90 kgs is
= 90 / 1.828 X 1.828 =26.9
REMEMBER :
1) BMI ranging from 20-25 indicates the individual is normal.
2) BMI ranging from 25-27 indicates.................... over weight
3) BMI ranging from 27-29.9 indicates............................obese
4) BMI ranging from 30-40 indicates..............Grade 2 obesity.
5) BMI above 40...................................................Grade 3 obesity
WEIGHT REDUCTION WITHOUT MEDICATION :
A) In order to reduce weight one should be self motivated
.
B)
Before starting with weight reduction program, one should know the
exact cause of his or her weight increase. Weight gain can be due to
faulty food habit, hormonal imbalance eg) HYPOTHYROIDISM, due to
medicines, lack of exercise or may due to Menopause in women.
C) Dietary modification alone does not help to reduce weight one needs to exercise also.
D)
Dieting does not mean starving . People often think that by starving
they will lose weight. It is true that by starving one will lose weight
but it is not an ideal approach for weight reduction as one may lose
his or her muscle mass along with fat by starving .
E). The Obese or Overweight individual should include following food items in his or diet.
- Whole Wheat & its products.
- Brown Rice & its products.
- Whole pulses
- Fruits like Papaya, water melon, Guava, Apple, Pineapple, Pomegranate.
- Skim Cow's milk
- Green Leafy Vegetables
- Soups without Cream or butter
- Salads without Salad Dressings
F) The Obese or Overweight individual should avoid following food items in his or diet .
- Refined Wheat Flour & its products.
- Fruits like Banana, Sapota, Grapes, Lichi, Cherry, Plums, and Mango.
- Fruit juices & coconut water
- Dry fruits like Almonds, dates, Cashew nuts.
- Cheese, Butter, Paneer, ghee
- Any sweets
- Jam, Jelly, Pickles.
- Potatoes , Sweet Potatoes , Colocasia ( ARBI )
- Red Meat , Egg Yolk
- Soft & Hard Drinks
G) Include boiled , baked foods products instead of fried ones.
H) A person who is following a weight reduction program should take 6 meals in a day. These are
- BREAK FAST ........around 8.00 TO 8.30 am
- MID MORNING........ “10.30 TO 11.00 am
- LUNCH .................. “1.00 TO 1.30 pm
- TEA ...................... “4.00 TO 4.30 pm
- DINNER ................ “8.30 TO 9.00 pm
- BED TIME ............. “10.00 TO 10.30 pm
.
I) The person should not skip any meal because he or she may eat more in the next meal
J)
Avoid watching TV, reading books or telephonic conversation while
eating food. As all these activities make the individual eat more.
K) Consume salads or soup 15-20 minutes prior to the main meal. As this will help the person to eat less
L) Chew the food well before swallowing.
M)
Along with dietary modifications & exercise a slight change in
draping style also helps in weight reduction by changing the Psychology
of person. Some Sartorial tips for obese man & woman are as follows.
- Obese or Over weight individuals should avoid loose fitting clothes
- Obese man should wear Vertical stripped Shirts & T-shirts . Vertical stripped shirts will make them look tall & slim
- They should avoid floral or big prints on their shirts.
- Should wear full trousers.
- Should avoid Double breast coats.
- Obese or Over weight women should not wear short dresses.
- Should wear Chudidaars instead odd salvars
- Should wear saris made of Silk or Chiffon which will help them to look slimmer.
- Should avoid big prints on their dresses.
N)
Last but not least a very simple but effective technique which helps in
weight reduction by motivating the individual . The individual should
hang on the walls of the room where he or she spends most of the time,
his or her photographs in which he or she used to look slim, smart,
young & beautiful.
O) Once an individual reduces weight
& achieves ideal body weight for his or her age & height. He or
she should continue to follow balance diet & should exercise
regularly, other wise the person will regain weight.
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