Health & Fitness Weight Loss Obesity management

   Successful weight loss can be brought about through a combined nutritional and behavioral approach. The diet of the person should be well balanced and suited to his or her needs. This should be combined with an exercise program for effective results.

Dietary management :

The objectives of diet modification in a weight reduction program are:

  • To bring about a gradual weight loss.
  • To maintain desirable weight and good nutritional status.
  • To correct faulty food habits.

In order to achieve these objectives, suitable diet modifications must be made.

Energy: The energy intake must be reduced suitably to meet individual weight loss targets. A decrease of 1000 Cal daily is required to lose about one kilogram weight per week.

   On an average, a 1000-1200cal is used for weight reduction in women and 1500-1800 Cal diet is prescribed for weight reduction in men.

   Generally speaking, if you are overweight then reduce 500 Cal per day in your actual daily intake. If you are obese then you should reduce 1000 Cal per day in your actual daily intake. Another approach for determining energy requirement is based on body weight and activity.

   Adequate amounts of protein foods, fibrous fruits and vegetables, whole grain cereals and pulses provide satiety and thus help to cut down food intake. You should also drink plenty of unsweetened fluid in form of Water. Water helps to flush out metabolic waste from our body.Aids in weight reduction.

Foods to be avoided:

  • High fat foods like butter, processed cheese, chocolates, cream, ice-creams, fatty meats, pastries, cream soups, salad dressings, mayonnaise and white sauce.
  • Fried foods like French fries, potato chips, etc.
  • High carbohydrate foods such as breads, cakes, cookies, dried fruits, potatoes, sweet potatoes, honey, syrups, jams, rich puddings and preserves.
  • Carbonated and malted beverages, alcoholic drinks and sweetened fruit juices.

    Physical Activity:

       Regular physical activity plays a major role in effective weight loss and weight management. It can also help prevent several diseases and improve your overall health. It does not matter what type of physical activity you perform - sports, planned exercise, household chores, or work-related tasks, all are beneficial. Studies show that even the most inactive people can gain significant health benefits if they accumulate thirty minutes or more of physical activity per day.

    Afeefa syeda
    Nutritionist and dietician
    Research scholar

Article By: afeefa syeda

Views: 1091

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