Accumulation of excess fat in the body is called obesity. According to most experts, if a person’s weight is 10 percent more than his desired or ideal weight, then he is called obese. If the body weight is 20 percent more than the desired or ideal weight, it is called overweight. Obesity and overweight are two synonyms.
Although billions of people in poor countries suffer from hunger and malnutrition, obesity is a major problem among the upper class in poor countries, including in the developed world. Accurate statistics on the number of obese people in different countries of the world are not available. However, it can be said that 40-50 percent of people living in urban areas in developed countries are obese. It is a misconception that obesity is only a problem in the developed world. The developing world also has this problem more or less.
Causes of obesity: The causes of obesity are complex and many. Obesity can occur at any age. But the problem of obesity arises only with increasing age. Childhood obesity can occur. Childhood obesity becomes difficult to control in adulthood. Both men and women are affected by this problem. However, obesity rates are higher among women in the UK. Obesity in many people is hereditary. Sometimes hormonal causes also cause obesity suprarenal; Pituitary and thyroid gland problems cause obesity. Reducing physical activity can also cause this problem. If the food we eat is not expended as food energy (calories) through exertion, it is stored in the body’s fat bank. This bank sets up various branches in the body. Especially annoyingly in the middle of our body. Overeating, especially sugary foods, can lead to obesity. 70-90 percent of obesity is due to overeating, the remaining 10 percent is due to other causes. Observations have shown that obesity rates are generally higher among the upper classes of society.
How to understand obesity: Generally obesity can be estimated by looking at the eyes. However, there are several specific criteria for diagnosing obesity. They are-
(1) Normal weight, underweight, and obesity can be determined by measuring body weight and body height. When the body weight is 10 percent more than the desired or ideal weight, it is called obesity.
America’s Stanford Heart Disease Prevention Program uses this simple formula to determine the ideal weight:
Female: Height in inches x 3.5 pounds minus 108
Male: Height in inches x 4.0 pounds minus 128 (large frame adult plus 8%; small frame adult minus 4%)
(2) Measurement by skin thickness: ‘One-inch pincer test’ If you can pinch 1 inch of pincers below your lowest rib bone, you are obese.
(3) Broca-index – height (cm) minus 100. For example, if a person’s height is 160 cm, then his ideal body weight would be (160-100) = 60 kg.
(4) Waist to hip ratio: Waist circumference is a convenient and simple method to determine obesity. The waist girth should be taken from the middle of the lowest rib bone and the hip bone. Measure the hip diameter. If the waist-to-hip diameter ratio is (>1) in men and (>.85) in women, then you have a lot of abdominal fat.
Complications of Obesity: Remember, obesity is a health problem and detrimental to physical well-being. The more obese a person is, the more work and effort the heart has to work to pump extra blood to the extra fat body. The heart has to work harder to deliver nutrients and oxygen throughout the body. As a result, high blood pressure occurs. Apart from that, an obese person has a high risk of developing diabetes. His blood fat levels are high. All three of these, high blood pressure, diabetes, and high blood fat levels, together multiply the risk of a heart attack. Obese people have a higher risk of developing certain cancers (breast and colon cancer). Excess body weight puts more pressure on the spine, leading to lower back pain and degenerative arthritis in the joints. A study in America found that sudden death rates were 20 percent higher among obese people than among normal-weight people. Apart from that, gallstones, infertility, varicose veins, varicose veins, and abdominal hernia are more common among obese people.
Prevention and control of obesity: Obesity is a risk factor for some diseases and has adverse effects on well-being and happiness. That is why obesity needs to be prevented and controlled. Some measures should be taken for control and prevention
(1) Break the habit of overeating: When the food is very tasty, you may be tempted to overeat. The more you eat, the more calories you are consuming. Remember, the more calories you consume, the more they are stored in the form of body fat if they are not consumed through daily activity.
(2) Exercise regularly every day: The best way to lose weight is to eat fewer calories and do a lot of physical activity or exercise. If you can expend more calories through exercise than you consume per day, you will definitely be able to lose weight.
Exercise is not the only way to lose weight. Likewise, diet alone cannot control weight. That is why you will get excellent results if you can practice these two habits, the first is exercise and the second is diet control. If you can spend (500) calories or more than the number of calories you take in with food every day, you will be able to lose one to two kg of weight per month.
(3) Avoid laziness and inactive life: You can do physically strenuous recreation and sports by reducing non-physical activities such as watching TV while sitting, indoor games, chatting, etc. These can include gardening, swimming, playing ball, field trips, and cycling.
(4) Reduce the amount of fat in your daily diet: Eliminate fatty foods from your diet. Eat plenty of foods prepared with whole grains. Avoid beef, beef, brain, liver, butter, ghee, egg yolk, etc.
(5) Eat more fiber-rich foods: All include fresh fruits, vegetables, and whole grains or foods that have not been sieved. Dietary fiber prevents the absorption of fats and blood lipids from the small intestine into the bloodstream.
(6) Give up alcohol and similar drinks: Alcohol makes the human body fat and fat apart from other harms because it contains a lot of calories.
(7) Drink enough water daily: 6 to 8 glasses daily. Drink herbal tea or pure water. Ultimately, the most lasting and safest way to lose weight is to make lifestyle changes. If you can make some changes in diet, exercise, and lifestyle, you can benefit the most. Although the rapid weight loss may not be as fast as you would expect. Yet the modified and well-regulated new lifestyle you have started can be continued for years without risk. Weight loss of half a kilo to a kilogram a week is a safe and reasonable goal. The new habits you start will keep you from being overweight for life. Losing weight will save your life.