Indian Scenario…
  • India Ranks among TOP 10 obese nations of the world.
  • 50% urban women above 35 have unhealthy body shapes.
  • ONE out of every 10 urban Indian children is overweight.
  • 35 million diabetics in India. Obesity is major cause of diabetes.
  • India has got world’s largest population of diabetic & heart patients.
  • Indians are obese not only because they eat unhealthy fat rich foods but they also move less.
Obesity…What is this?
Increased body weight caused by excessive accumulation of fat
What is BMI?
BMI = Weight (kg) / Height square (m2)
BMI values:
Normal 20.0–24.9
Overweight 25.0–29.9
Obesity > 30.0
Extreme Obesity > 40.0
While BMI is valid for most men and women, it does have some limitations:
  • It may overestimate body fat in athletes and others who have a muscular build.
  • It may underestimate body fat in older persons and others who have lost muscle mass.
What is your shape?
Apple shape or Pear shape
Normal Waist-Hip Ratio
< 0.8 for women
< 1.0 for men
Risks of Obesity…
  • Obesity is a centre of many diseases
  • Obesity Health Risks
    • Hypertension
    • Cancer
    • Gallbladder Disease
    • Renal Failure
    • Stroke
    • Heart Failure
    • Athero sclerosis
    • NIDDM
How to reduce weight?
Golden Rule: Healthy Diet + Exercise …..both
Choose fruits and vegetables over unhealthy fatty foods
30 min of brisk walking benefits health
The Energy Balance:
INTAKE = Output
Calories from foods Calories Used during physical activity
There is no shortcut for weight reduction…
Healthy Diet…What is that?

Give priority to low caloric food like raw/green leafy vegetables, fruits, grain products etc.
Avoid fried, spicy and oily food, dairy products like cheese, butter, paneer, ice-cream etc.

Calories – Regular Items

1 cup Rice = 170 Kcal
1 cup Khichdi = 200 Kcal
1 cup dal = 200 Kcal
1 Roti - Medium = 80 Kcal
1 Paratha - Medium = 150 Kcal
1 Puri - Medium = 100 Kcal
8 nos Pakoda = 280 Kcal
2 nos Dahi Wada = 180 Kcal
2 nos Potato Wada = 200 Kcal
2 Slice Bread = 170 Kcal
1 Sada Dosa = 125 Kcal
1 Masala Dosa = 200 Kcal
1 cup Sambhar = 110 Kcal
1 Samosa = 200 Kcal
1 Kachori = 190 Kcal
1 PavBhaji* = 500 Kcal
1 Chole Bhature = 550 Kcal
1 Chaat Plate** = 220 Kcal
1 Jalebi = 150 Kcal
½ cup shrikhand = 380 Kcal
1 Ice Cream*** = 250 Kcal
* 1 Pav Bhaji = 2 pav + 150 gms of bhaji, **1 Chat Plate = 5 nos Dahi Pakodi
***1 Ice Cream = 100 ml , 1 cup = 200 ml

Calories – Fruits & Salads

1 Apple (Medium) = 65 Kcal
1 Banana (Medium) = 90 Kcal
Grapes (30 nos) = 70 Kcal
1 Guava (Medium) = 50 Kcal
1 Mango* (Medium) = 180 Kcal
1 Mosambi (Medium) = 40 Kcal
1 Orange (Medium) = 40 Kcal
Pappaya 1 piece = 80 Kcal
Pineapple 1 piece = 50 Kcal
1 Orange (Medium) = 40 Kcal
1 Custard Apple (Medium) = 130 Kcal
Watermelon(100gms) = 15 Kcal
1 Beet Root (Medium) = 30 Kcal
1 Carrot (Medium) = 20 Kcal
1 Cucumber (Medium) = 15 Kcal
1 Onion (Medium) = 25 Kcal
1 Tomato (Medium) = 10 Kcal
10 nos Almonds = 50 Kcal
50 nos Peanuts = 90 Kcal
Coconut Fresh (1/4) = 130 Kcal
* Mango has got highest calories among fruits…Be careful

Calories – Expenditure

Walking (4 km/hr) = 160 Kcal
Running (6 km/hr) = 353 Kcal
Running (10 km/hr) = 655 Kcal
Running (12 km/hr) = 750 Kcal
Cycling (15km/hr) = 360 Kcal
Cross Body Exerciser = 360 Kcal
Badminton = 348 Kcal
Volley Ball = 180 Kcal
Table Tennis = 245 Kcal
Lawn Tennis = 392 Kcal
Cricket = 300 Kcal
Swimming = 450 Kcal
Dancing = 372 Kcal
Gardening = 300 Kcal
Typing = 108 Kcal
Sleeping = 57 Kcal
Standing = 132 Kcal
Sitting = 86 Kcal

How to exercise?

FIT formula-
Frequency: 5-6 days per week.
Intensity: To achieve and maintain target heart rate i.e. 0.6 X (220- age)
Timings (Duration): 30-60 minutes per day. Warming up and cool down for 5 minutes is must.
Benefits of exercise…
  • Leads to reduction of blood pressure, controlling blood cholesterol level, controlling diabetes.
  • Helps weight reduction and maintenance.
  • Increases tolerance to anxiety, stress and depression.
  • Decreases risk of orthopedic injury by improving flexibility and osteoporosis.
  • reduces blood pressure in hypertensive individuals
  • reduces serum triglycerides, increases high-density lipoprotein (HDL)-cholesterol - reduces total serum cholesterol reduces low-density lipoprotein (LDL)
  • reduces blood glucose levels
Ten golden points for exercise…
  • Minimum one hour between meals and exercise
  • Warm up and cool down with stretching exercises before and after activity
  • Wear good quality shoes
  • Dress in loose fitting
  • Drink water before, during and after exercise
  • Don’t exercise in extreme weather conditions
  • Don’t do too much exercise that it takes more than 10 minutes to recover
  • In case of Symptoms consult your doctor
  • Please consult your doctor before starting a programme
  • Don’t expect too much, too soon