Last week I was at my friend’s birthday party and a discussion started on Life Insurance. A fact to be mentioned is that my friend is healthy as per Indian standards at 120 kg. I was really surprised to know that my friend does not have a Life Insurance. When I inquired about the reason, he said that most of the tests done for fitness like blood sugar, cholesterol, ECG etc. show abnormal findings. And the premium that he has to pay is 3 times of a normal healthy person.
This happened because obesity leads to various complications increasing morbidity and mortality. The life expectancy is shorter in obese individuals than healthy ones. Insurance underwriters overcharges an obese individual while summing up premium for them. In simple words, the more you weigh, the more you pay!
Let’s look at some statistics….
At BMI >25 risk of getting diabetes increases by 5 times in women & 1.5 times in men.
At BMI >30 risk of getting diabetes increases by 25 times in women & 7 times in men.
As per study done by National Diabetes, Obesity and Cholesterol Foundation; in 2011 there were 35 million diabetics in India & the present situation is expected to be increased by 170% in the next 20 years. WHO study estimates that by 2030, 79.4 million people in India will be affected by Diabetes.
To know more on How to prevent Diabetes, Visit:Can we prevent diabetes?
The Framingham Heart Study, a famous study for 44 years, estimated that excess body weight (including overweight and obesity), accounted for approximately 26% of cases of hypertension in men and 28% in women, and for approximately 23% of cases of coronary heart disease in men and 15 percent in women.
Risk of heart attack increases by 23% with each 5 unit increase in BMI.
The absolute death rate due to heart disease shall increase in India from 1.6 million/year in 2000 to 2 million/year in 2010 and 2.6 million by 2020, accounting to an increase by 61%.
It’s a disease which involves joint pains especially in knees. Overweight women have nearly 4 times the risk of knee Osteoarthritis; for overweight men the risk is 5 times greater. Being overweight increases the load placed on the joints such as the knee, which increases stress and could possibly hasten the breakdown of cartilage.
Being overweight during adolescence, especially at an age of 18-30 yrs carries the risk of cancer. It continues to the age bracket of 30yrs-60yrs in both men and women. It’s very important to keep in mind that overweight around 40yrs-50yrs in women has higher risks of cancer after menopause.
Let’s not forget, obesity is mostly treatable and if treated at the right time, most of these complications can be prevented. Even a 10% reduction in weight can reduce risk of diabetes & heart disease significantly. So what are options to keep this extra weight at bay?
|Morning||1 small fruit(Chickoo) / 1 big fruit(Mango) / 4-5 dates|
|+ 1 glass milk|
|Breakfast||1 bowl cooked oats/ dalia/ 2 slice brown bread/ 1 bowl musli with milk/ 1 paartha|
|+ 1 serving of Protein|
|Midmeal||1 fruit / thick buttermilk|
|Lunch||1 roti / ½ Bhakri / 1 bowl brown rice / 1 bowl cooked wheat pasta|
|+ 1 small katori dal/ rajma/ chole / 1 cup sprouts|
|+ 1 serving of protein|
|Snacks||peanuts/dry fruits/ sprouts/ 2 khakra / 2-3 digestive biscuits|
|Dinner||Preferable avoid carbohydrate|
|+1 serving of protein|
Guidelines for portion sizes-
Figuring out your Food Portion Size is easy. All you need is your hand – it works for everyone (kids and adults) and is super easy to remember.
DO’S N DON’T’S
Rice, Poha, Idli (allowed once in 10 days), Dosa, Murmura(puffed rice), Rawa
Corn and corn products, Maida and Maida products
Ghee, Butter, Cheese
ADD THESE AS A MORNING MEAL
Banana, Grapes, Chickoo, Water-melon, Custard-Apple, Mangoes
Dates and Raisins
Apple, Oranges, Pear, Plum, Papaya, Guava, Pomegranate, Strawberry, Musk-melon.
Importance of exercise:
• Regular exercise prevents obesity-
Muscle mass increases body’s rate of metabolism. Building muscle mass or at least preserving it is very important in maintaining body’s metabolism and caloric expenditure. If a person is inactive, muscle mass declines leading to low metabolic rate.
• Regular exercise improves overall physical & mental health.
• It reduces stress levels.
• Exercise helps in Calcium deposition in bones thereby offers protection from Osteoporosis.
• People who exercise are less likely to suffer from diabetes, heart disease and high blood pressure.
How much exercise?
• At least 60 min of mod Physical Activity/day-e.g. brisk walking, dancing, gardening, walking pet
Or 30 min of vigorous Physical Activity/day- e.g. Running, climbing hill, fast cycling, swimming, aerobics, competitive sports
Or an equivalent combination of above two
• At least 5 times a week.
• Morning is the best time. If you are exercising at other time of the day, 2 hours after a meal.
Aerobic exercise is physical exercise of relatively low intensity and long duration. It helps to improve cardio-respiratory endurance.
E.g. of Aerobic exercise-
Duration- 30-40 minutes
Frequency- 3-5 times a week
Resistance exercises use a resistance to the force of muscular contraction. It helps in developing strength and lean muscle mass.
The intensity of resistance exercise depends on-
• Degree of resistance
• No of repetitions
• Lifting weights
• Exercise machines
• Resistance bands
• Aqua exercises
Rules for resistance training-
• Warm up before
• Do slowly
• Keep breathing during exercise
• Stop if you feel pain
• Cool down by doing stretching exercises
Frequency- 3 times a week with one day off between sessions to allow muscles to recover.
At Define Aesthetics a team of expert doctors carefully assesses every patient for BMI, fat %, visceral fat, and associated conditions like Hypertension, Diabetes, and Hypothyroidism. Then a customized treatment plan is made consisting of lifestyle modification, treatment of associated conditions if required & effective use of non-surgical technologies like Ion Magnum, High Foculised Ultrasound, Detoxification, Radiofrequency & Acoustic Wave.
Ion magnum is FDA approved technology introduced in India by Define Aesthetics.
Nobel winning Gerry Pollock who is a co-inventor of first cardiac pacemaker invented ION MAGNUM after 25 years of research. Today it is one of the most effective non-surgical methods for obesity treatment.
When we exercise our brain sends signals to the corresponding muscles. Ion Magnum mimics these signals so that the muscle tissue is made to believe that it is performing a muscle-toning workout. In return what you get is the benefits of an intense, professional workout minus the pain, physical exertion or inconvenience of conventional exercise. There are some important and desirable differences between regular exercise and the exercise produced by the Ion Magnum (Watch Video on Ion Magnum). Muscles can burn both fat and sugar for energy. As the body is pushed to exercise harder and cannot provide enough oxygen to burn fat (aerobic metabolism) the muscles begin to use sugar for energy (anaerobic metabolism). The effortless manner in which Ion Magnum exercises the muscles causes the body to use only fat for energy, without decreasing glucose levels.
Ion Magnum reduces both surface & visceral fat which gives immense health benefits. It also causes superfast muscle development which increases metabolic rate which initiates further weight loss.
This uses targeted ultrasound energy to burst fat cells without damaging surrounding tissues. The released fat is used up in the body. Less fat cells means less space for body to deposit fat. This results in permanent fat loss without any side effects.
These are FDA approved & safe technologies. Combination of these helps to reduce both subcutaneous & visceral fat, removes toxins & improves metabolism by increasing muscle mass.