Obesity Defined..
Being of a weight grater than 20% than average desirable weight for both men and women.In terms of Body Fat Percentage, Obesity is defined as a body fat percentage greater than 30% for Women and 25% for Men.
Types of Obesity
Yes you heard it right.. there are various types of Obesity. It's very much important for an obese individual to know him self to get better idea about his weight loss and what kind of precautions he is supposed to take to achieve optimum health.
1) Hyper plastic Obesity
You are what your mom eats when she was carrying you in her womb. There is an increased number of fat cells that a person has. Primarily dependant on the diet of the mother while the person was still in womb as well as early infant nutrition. An excess of calories during these early stages of life can lead to formation of an increased number of fat cells for the rest of the baby's life. Fortunately this kind of Obesity is not associated with serious health disorders like major cardiac diseases, Hypertension etc.
2) Hyper trophic Obesity
Characterized by an increased in the size of each individual fat cells, linked to Diabetes, heart diseases etc. Usually this type of Obesity is distributed around waist
3) Hyper plastic - Hyper trophic obesity
In this there is an increased number of fat cells and size of the Fat cells.
Lots of my friends complaint that inspite of eating less and Exercising in comparison to their peers they get fat easily!!!!
Why ??? could be the following few reasons to state
1) You could be eating a diet which is less in Serotonin ( A neurotransmitter related to Mood, Anxiety etc derived from Tryptophan-amino Acid )
Even though food which are rich in Tryptophan cant cross the blood brain barrier to reach brain and produce serotonin, can reduce the Carbohydrate cravings. Brain tricks you to eat lots of Carbohydrates to cope up the Deficient levels of serotonin...resulting in Binge eating. The cravings could be as simple as from eating a piece of bread to eating lots of Rice, Pasta.
This is the reason why one should include the flowing foods in their diet
- Milk (lactalbumin is the best source of Tryptophan)
- Egg whites, Salmons
- Bowl Of Sprouts (Green Gram, Alfa Alfa, Finger Millets etc), 4-5 pcs of Soaked Nuts, Pineapple, Banana etc. Will be discussing about the Quantity of these foods to be taken in a day in next few posts
2) Your FAT CELL SET POINT could be reason
Each person has a set point weight. Its controlled by fat cells. When a fat cell gets smaller in size, it sends signal to the brain to eat. Since the obese individuals/Genetically predisposed Individuals have higher number and bigger size of Fat cells, they have the tendency to eat more.
This is the reason why most of diets done work often..
The SET POINT is directly related to INSULIN SENSITIVITY. When the fat cells become insensitive to Insulin, Blood sugar levels are maintained at the high point and body doesn't require any other energy source for its day to day activity, results in extra storage of fat and there will not be any changes in the existing fat. This makes you at risk of getting Diabetes etc
The sensitivity of the fat cells to Insulin can be improved by EXERCISE and a LOW GLYCEMIC INDEX DIET
- Brown Rice
- Low fat dairy
- Whole fruits
- Sprouts
- Fresh Salads with Flax seeds
- Legumes and Dals etc
Sooryanamaskar (Sun Salutations) 20-25 rounds/6 days a week, along with regular other exercises is what i prescribe to get the Best effects
3) Psychological Factors
Watching TV ranks number one in my list which makes you fat. Human body is designed to Walk, not to sit for hours.If your sitting for more than 3-4 hrs infront of TV with all those wrong body postures.... You have more chances of putting on weight.
Emotionally Imbalanced person is more prone to get affected with everyday STRESS in life which is the reason behind your
- Insomnia
- Hormonal Imbalance and Related Issues
- Emotional Eating
- Hyper acidity, Gastritis etc which makes you eat all the time to calm your GI disturbances etc
4)Medical Reasons
Few disease or disorders in the body results in weight. When you start putting on those extra pounds ( inspite of eating consciously) you better check with your physician for any underlying disease eg:
- Hypothyroidism: Thyroid gland not producing enough Hormone which directly plays a role in regulating Metabolism. Low BMR could result in Obesity along with other symptoms
- PCOS: Its related to ovaries in which one experiences excessive Hair growth, weight gain and period Irregularities and Infertility
- Menopause and Premenstrual syndromes
- Depression and Insomnia
- Long term steroid Therapies in cases of autoimmune diseases...etc
5) Imbalance in calorie Intake and Expenditure
This is the most common cause, where people keep on eating more than what their bodies require.
An individual with a sedentary life style requires not more 1500 to 2000 calories per day to maintain the human body. Most of us eat excess and we don't exercise to burn those extra calories, results in weight gain. Irregular timings of eating, late night dinners, having lots of carbohydrates for the Dinner, excessive sleep, sleep deprivation for about 5 hrs a day also one of the any reason to put on weight gradually.
We will see how to give a start to weight loss in my next post and why is it important to start with a small detox session.... happy reading !!!
Ideal Weight For Women
Ideal Weight For Men
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