Physique
SYMPTOMS OF OBESITY?
Obesity can hit any person in today’s world, where doing anything has become so
easy. You just need a remote to do what you want, robots and other machines
have came into existence who can do what you want them to do. Consequence of
all these facilities is Bad health and unnecessary expenditure of money on
cure. Remember the old saying “Precautions are always better then cure”. In
case someone is over 10%-25% of the ideal weight then he or she may be obese.
If one is 10%-15% below the ideal weight he or she is known as being Under
Weight.
Measures to Reduce WEIGHT:
Intake of fat and sugar should be cut down.
One should take plenty of liquids.
Fresh fruits and vegetables are good, keeping in mind that in certain cases
such as diabetes, one cannot have fruits rich in sugar.
Consumption of alcohol should be cut down.
Intake of food should be reduced according to the advice of the nutritionist,
dietician or doctor. But in general about 1000 calories per day is sufficient
for the elderly.
Regular physical exercise will help in keeping fit.
More of fiber-rich foods should be eaten.
Food to be
AVOIDED :
Milk and milk products such as whole milk, cream, cheese,
curds made from whole milk lassi, milk sweets, ice-creams, etc.
Sweets, soft drinks (cool drinks), custard, pudding, chocolates and rich cakes
All types of fried foods.
Preserved fruits and dry fruits.
Alcohol.
Starchy root vegetables such as potato, yam, tapioca, etc.
Nuts and oilseeds such as groundnuts, cashew nuts, coconut, pista, almond etc.
Meat products such as mutton, liver, brain, crabs, prawns and egg-yolk.
What to Eat ?
Vegetables such as snake gourd, bitter gourd, chow chow,
pumpkin, white radish, cabbage, cauliflower, lady finger, drumstick, cucumber,
brinjal and all greens.
Skimmed milk, butter milk.
Spices and condiments such as pepper, garlic, vinegar, mustard, coriander, etc.
All fruits except preserved and dry fruits.
Meat products such as chicken, fish that do not have much fat content and
egg-white.
Oils such as gingely oil, sunflower oil, Soya bean oil and refined oil.
Soup, bread, coffee and tea (with very little or no milk).
The following types of food can be taken, taking care not to exceed 1000
calories a day.
Cereals such as rice, wheat, semolina, ragi, rice flakes, vermicelli and oats.
Pulses such as roasted Bengal gram, Green
gram, Black gram, Red Gram (Dhal).
Rules to reduce weight?
Sit down and eat your food patiently. Food should be eaten
in small quantities and slowly.
Drink plenty of water.
Do not eat left-over because they are going for waste. Especially housewives!
Physical exercise and mental activity is very essential. (Older people tend to
eat more when they are lonely).
Write down all the details of what you eat and how much you eat. That way you
will know which food has to be avoided and which food has to be eaten less.
Weigh yourself everyday.
More to come
soon…………….