Now let us examine the causes and control of obesity.
1. Decide if you are over-weighed or obese- Described in the beginning
2. Heredity and hormonal imbalances
Heredity and hormonal imbalances play a major role in the production of obesity. However studies are still going on in this direction. Among certain races obesity is more prevalent. Though there is no cure or prevention in these cases, parents who are genetically obese can take care of their children from getting obese from the days of pregnancy itself. Certain hormonal imbalances (especially of thyroid, diseases of hypothalamus etc.) may create obesity. In such cases proper diagnosis and treatment is inevitable.
3. Diet Control
One of the prominent reasons for obesity is nothing but overeating. This is one vice comparable to alcoholism and smoking but far more deleterious. This is to be strictly curtailed for controlling obesity. Here are a few ways to check overeating. (any vices can controlled if only we take a strong decision by ourselves. Self ripened fruits are sweeter than fruits made to ripe)
a) Drink a glass of water before meals.
b) Take a thick breakfast, thin lunch and thinner dinner.
c) Take food items less in calorie value-A person with normal physical activities only needs approximately 2000 calories of energy per day. Just think that 200 ml. Cola we take so cool contain about 800 calories. All the excess calories we take are deposited in the form of fat. You can deposit if you have excess money. Why do you deposit fat to make you obese?
d) Take fibre-rich food- Leafy vegetables, pulses, fenugreek etc.
e) Avoid all fried items strictly. Eat fish and meat (not red meat) moderately, only cooked not fried.
f) Avoid fast food, Cola, bakery items, cake, ice-creams, sweets etc.
4. Child Obesity
Child obesity is a growing menace. It is estimated that the number obese children has almost doubled during the last 25 years all over the world. Find out the reason for the obesity of your child. If it is genetic or hormonal reasons diagnose and take necessary treatment in the early age. Keep in mind the following points.
a) Do not give children tinned food, bakery items, Ice-creams, chocolates etc. Make them understand the reason behind this.
b) Don't purchase, chips, chocolates, biscuits etc. in excess and keep in the house.
c) Get them accustomed with the conventional food items like vegetables, soups, low calorie diet. d) Avoid food items rich in fats and oils.
e) Don't give them excess money. Make them participate in the routine house-hold works, leave in the company of other children to play outside. Never allow them to remain full time inside squatting before the TV or Computer munching something. It is better for the entire house-hold to follow the same routine.
5. Say good-bye to alcohol and smoke
Intake of alcohol naturally increases the intake of food. Alcohol itself is high in calories. The fried foods taken along with alcohol naturally add to the intake of calories. The excess fat thus formed is deposited in the body. This adds to obesity. If at all one cannot avoid alcohol, eat only raw vegetables along with it. Smoking also increases the fat content of the blood which results in various diseases mainly heart problems.
6. Control blood sugar and cholesterol
Sugar (excess glucose in the blood) and Cholesterol are the two evils that produces or aggravates almost all human diseases. Obesity is one main reason for the increase of cholesterol and blood sugar. My request to all people who have crossed 30 is to check their blood sugar and cholesterol under advice of doctor. People who do have family history of diabetes and heart diseases should do it strictly. Diabetes and heart disease usually co-exist. In India 65 percent of chronic heart patients are diabetics also. Therefore if you have high cholesterol and blood sugar immediately start control measures.
7. Reduce stress and tension
What will you do under conditions of strees and tension? " we drink"! 70 percent may answer. there is an interesting group who eat more when strained and bored. Normally this is a lazy group who try to kill time by eating. Over anxiety in some persons cause over appetite. So reduce strain and stress as far as possible. Do regular exercise or Yoga.
8. Do regular exercise
Exercise is something unavoidable for any individual. Do exercise for the sake of exercise and do it in a systematic way. Please take a look at the benefits of doing regular exercise.
a) Controls blood glucose level.
b) Checks obesity.
c) controls hypertension
d) Makes heart and lungs healthy.
e) Makes joints more sturdy.
f) Improves digestion and circulation.
g) Lowers LDL cholesterol (bad cholesterol which forms blocks in blood vessels) level of blood.
h) Reduces tension and stress.
Exercise can be done various ways. Body- builders may go to gymnasium but it is expensive. Yoga has to be practised from efficient Gurus. All these are somewhat difficult. The most simple, classic form of exercise is walikng. Walk regularly half an hour in the morning and eveing. One advantage of walking is that it is meant for anybody including patients and aged group.
9. Lead a systematic life
'Oh! I am leading a busy life, I've no time to systematise and all'! Do not think like that. Anybody can lead a systematic life if he earnestly wishes to. Please try to stick on to the following tips.
a) Sleep at least 6 hours daily.
b) Get up at a fixed time in the in the morning.
c) Drink a glass of water. If you are diabetic or prone to it, you can add 10 grams of Fenugreek powder to the water. Taking water boiled with some leaves of Bael tree (Aegle marmelos) and taking it is also very good.
d) If you are a person sitting and working get up from the seat time and again and walk for some time.
10. Treatment
In some individuals the above described preventive methods may not be effective. In such morbid obese cases medicines and surgery are the two final resorts.
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