Women’s Day! Weight Loss- The Healthy Way

This women’s day lets talk about something that on top of mind for most women, though its importance for all of us, is no less, “Weight loss the healthy way“.

Women's Day
Womens Day

Many of us believe, cutting down on fat is the way to weight loss.  Research, however, shows cutting down on carbs is the way to go.

Here are a few quick ways to cut down on carbohydrates and lose weight the healthy way.

Avoid Bread: Cutting down on bread especially the white bread ones, reduces intake of carbohydrates. Most bread is made of refined flours and even the enriched ones, multigrain, ragi ones have a fair share of carbohydrates. Replacing them with Multigrain millets such as Ragi, Rye, Amaranth, Barley, raw steel cut Oats, Multigrain rotis( Indian flatbread) is a wiser choice.

Avoid fruit Juices: Fruit juices even the ones labelled 100% fruit juice, have no fibre content and are often no better than sugary beverages. Though some juices are enriched with vitamins, the same can also be provided with seeds and nuts.

Replacing fruit juices with whole fruits is a much better option as whole fruits have a good fibre content and are also a good source of vitamins and minerals.

Freshly squeezed cucumber juice with mint, coriander is also a better choice over prepackaged fruit juices.

Eliminate Sodas and Energy Drinks: Sugary sodas, drinks are best avoided.
Lemon flavoured water, Lemon-ginger infused water, cucumber infused water are good healthier substitutes.

Protein, Protein, Protein: Loading up on protein, lean meats creates a feeling of fullness and ensures that you eat lesser calories through the day. having sufficient protein also ensures lesser muscle loss while exercising.

Adding protein to your daily breakfast instead of sugary cereals, rich in carbohydrates, is a good way to start the day.

Load up on the veggies: Loading up on veggies, adding them to breakfast, lunch and dinner is a good option as not only does eating veggies not only gives us much-needed nutrients but also creates a feeling of fullness and cuts carb cravings.

These easy diet modifications will help not only take inches off your midline but will also lead to a healthier U.

And of course, 30 minutes of exercise at least 5 days a week will add an extra punch.

If all else fails and your BMI still remains over 31, weight loss surgery or bariatric surgery ( Gastric sleeve, gastric bypass) may be good options to consider and may get your blood pressure, diabetes and other obesity-related health conditions under check.

To know more about bariatric surgery, cost in India, click here.

To know more about the cost of weight loss surgery in Delhi, from the best hospitals in India, click here.

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And lastly wishing firmer boobs, no love handles, flat belly’s, groovy curves to all the beauties and cuties. Happy Women’s day!

Obesity- Causes, complications and treatment

World Obesity day is observed on 11 th Oct globally, to create awareness and find solutions to check the epidemic called “ Obesity”

Obesity is sometimes genetic but normally builds up over a period of time due to sedentary life style and excessive intake of calories, more than what are being burned by daily activities and exercise.

Obesity is usually defined as excess of body weight, atleast 20% higher than normal which has an adverse affect on the body.

It is normally calculated using a ratio of height to weight called as Body Mass Index ( BMI)

A person having a BMI( Body Mass Index) of over 30, is classified as “Obese”. A BMI between 25 and 30, classifies as “overweight”.

World Obesity day, check your BMI
Body Mass Index

What causes Obesity ?

Obesity builds up largely due to a combination of factors, such as excessive intake of foods, lack of physical activity, intake of sterioids, certain types of medication, endocrine disorders, medication for mental illnesses and sometimes even genetic susceptibility. A genetic mutation in the FTO gene, significantly increases risk of obesity.

Other medical conditions, which lead to obesity are as follows:

  • Hypothyroidism caused by under activity of thyroid gland slows metabolism causes weight gain.
  • PCOD, or polycystic ovarian disease also leads to obesity. Vice versa, women who are over weight or obese often have PCOD.
  • Over production of hormone cortisol by adrenal glands also known as Cushing’s syndrome, leads to weight gain and full in the upper body, face and neck.
  • Prader-Willi syndrome, a rare condition which leads to constant eating also leads to obesity.

 What are the medical complications associated with Obesity?

A few medical conditions associated with Obesity are coronary heart disease, needing angioplasty or even an open heart surgery, diabetes, gallstones which require gallbladder removal , hypertension or high blood pressure, wearing out of knees due to excess weight and subsequently osteoarthritis which may require knee replacement, sleep apnea, several type of cancers and infertility whuch may require an IVF.

The list of cancers due to obesity is fairly long with 25% of cancers being attributed to an increased risk due to obesity.

These include breast cancer, multiple myelomas a type of  blood cancer, cancer of  the gall bladder, oesophageal cancer or cancer of the food pipe, thyroid cancer, prostate cancer, ovarian cancer, liver cancer, colorectal cancers, kidney cancer and even some of the brain tumours.

The important question here is “ How to treat obesity?”

Regular exercise, diet modification, eating small healthy meals, avoiding junk , high carbohydrate and fat rich food has benefits and helps lose weight.

Maintaining a journal or a food dairy, to record what’s being consumed helps and so does keeping a record of exercise being done everyday.

Using fitness wearable’s is a good idea too.

However if all fails, a bariatric surgery or a weight loss surgery be it a gastric bypass or a gastric sleeve as the benefits accrued are considerable.

A weight loss surgery may be considered only when the BMI exceeds 35 or if there is a serious medical condition associated with obesity.

Get in touch with us for a second opinion on your weight related problems, write to us on info@ihealthkonnect.com or send us a query

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Boosting Weight Loss

Boosting Weight LossThis post comes straight from my personal experience to lose weight.

I have gradually begin to realize that as one grows older, the body changes. You no longer lose weight in a jiffy and weight adds up slowly and steadily if you are not careful with what you eat.

So here is a list of foods from my personal repertoire which help with weight loss

1. Eggs and more Eggs– We have written about eggs earlier too. With 70-86 calories per eggs are a great way to start your day.

Research shows that weight loss is significantly higher for women who eat atleast 6 egg whites a week.

A protein rich breakfast helps boost metabolism and helps with weight loss.

2. Uncut raw oats- Oats have a low glycemic index which leads to slow release of energy through out the day. A breakfast of oat porridge with veggies is a great way to stay full and start the day.

3. Hot Peppers- Hot peppers have capsaicin which increases our metabolism , make us sweat and flush toxins out of our body. A bit of chilli and peri peri are actually good for us.

4. Apples, Oranges and pears- Apples, Oranges and pears are low in calories and eating small apples, pears and oranges helps with weight loss.

But remember, just one fruit at a time

5. Load up on the greens be it spinach, kale and broccoli- Not favourite foods with many, these foods are rich in folate, iron and some are good sources of calcium too.

They provide not just vitamins and minerals but also help with necessary fibre intake.

6. Load up on Vitamin D and Calcium rich foods- The sunshine vitamin is great for health which is why foods such as eggs are rich in Vitamin D and help with weight loss.

A Vitamin D and calcium deficiency prevents weight loss.

People who consume 1200 mg of calcium daily are often able to lose weight faster than the average Joe with calcium deficiency.

7. Dump white, opt for browns and red- Ditch the white rice and refined flours for healthier whole wheat, oat, millets such as Amaranth, Ragi, Brown rice which are a source of complex carbohydrates and help boost metabolism by stabilizing insulin levels in the body.

If one is not able to lose weight despite measures and the BMI is over 31, a Weight loss surgery may be the last option.

To know cost of weight loss surgery in India and compare prices across hospitals

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