Basics of a weight loss plan.

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If you are hungry, call for a pizza. Why walk, when you can drive? I am too tired to exercise, can we watch TV instead? Sounds familiar? No exercise, junk food diet, stress, sedentary lifestyle and sometimes genes- wreak havoc on our health, giving rise to several health problems, one of which is obesity. As nations get richer, life becomes easier and the incidence of obesity increases. A recent study showed that almost 75 per cent Indian women and 58 per cent Indian men suffer from abdominal obesity! It is estimated that approximately 6 out of 10 of these cases will develop into serious health conditions like diabetes and heart diseases. Serious efforts are required to address this rising health concern. Here

is some useful information on obesity and weight management. What is obesity? Obesity is a state in which there is accumulation of excess fat. When a person's weight exceeds 20% of the standard, then the person is categorized as obese or overweight. What causes obesity? No exercise and bad diet Snacking between meals on high calorie foods Smoking, drinking alcohol and a sedentary lifestyle Suffering from thyroid problems or hypogonadism Excess of Estrogens and progestin, insulin, and steroids Measuring Your Weight One way to determine a weight problem is through BMI. Body Mass Index

(BMI) is a measurement tool used to determine excess body weight. It is defined as the weight in kilograms divided by the square of height in meters (kg/m2). For Indians, Normal BMI is between 18 to 23; overweight is defined as a BMI of 23 or more; obesity is 25 or more; and severe obesity is 30 or more. However sometimes your weight may be normal, but you could still have abdominal obesity. Therefore it is recommended to calculate waist to hip ratio. It is possible to calculate waist to hip ratio, by checking your waist and hip circumference. The waist hip ratio may be calculated by dividing waist measurement in centimeters by hip measurement in centimeters. The normal values range from 0.7 to 0.8. Obesity Related Health Risks Obesity increases a person's risk of illness and death due to diabetes, stroke, coronary artery disease, hypertension, high cholesterol,

kidney and gall bladder disorders. An estimated 25 million Indians have diabetes, and this is set to rise to 57 million by 2025! It leads to a higher risk factor for the development of osteoarthritis and sleep apnea, a respiratory disorder. Women who are obese have a greater risk of developing cervical cancer, breast cancer or gallbladder cancer. Men and women who are obese have an increased risk for colon cancer or rectal cancer. Men who are obese have an increased risk for prostate cancer. The Weight LOSS Program It is widely agreed that our eating habits are ‘learned’ in childhood and as such fad diets tend to have little effect when they are not accompanied by a complete lifestyle change. Any weight loss plan must therefore involve a lot more than just reducing calorie intake. Basics of a Good Weight Loss

Plan Focuses on realistic goals – slow and consistent Does not include ‘starving’ oneself Focuses on changing attitude towards food Includes a wide variety of food Meets your basic calorie requirement Includes exercise Makes you feel healthy and full of energy Facts about Fats A totally fat free diet is not healthy. Fat-soluble vitamins (A, D, E and K) need fats in diet for them to be

absorbed properly. Frying should be done at right temperature. Frying at high temperatures leads to loss of nutrients while frying at low temperatures causes more fat to be absorbed by the food. Reusing or reheating oil for frying leads to formation of trans-fatty acids, which in turn leads to increased blood LDL levels. Thin cut chips absorb more oil than thick cut chips, and are hence unhealthy.Hidden fats in namkeens, bakery foods (cakes, pastas and patties) are usually hydrogenated oil and lead to increased blood LDL levels"In conclusion, vaccines are a perfect manifestation of everything that is satanic. They represent an adulterous and arrogant tampering with divine creation, based on the intellectual conceit

of "perfecting" creation. They are poisonous, containing derivatives from metals such as mercury and aluminum, and from formaldehyde. They are made from the cell lines and viruses of biblically unclean animals such as monkeys, cats, etc. Worst of all, they are made from the cell lines of premeditatedly murdered children. " Bob Sperlazzo Christian Digest 11/29/2002

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