Kshama Rao
Msc in Home Science

Eating is one of the most important parts of our life. Without food life do not exist. India is the third most obese country in the world. In order to be slim and trim we should keep a check on our food intake. We should consume lot of fruit and vegetables. Drink at least twelve glasses of water a day. Besides that yoga and meditation balances our hormones.

Exercise also plays an important role in weight loss. Exercise shrinks the fat cells in our abdomen and hips. Regular exercise program is part of healthy life style.

People often go for fasting to shed those extra kilos. But going for fasting for long periods is unhealthy. They end up with gastrointestinal problems if they do prolonged fasting. Body needs proper nutrients to conduct activities. Not eating reduces the immunity level. Ideally someone fasting should eat every three to four hours. They can take salads, fruits, lassi, curd. Eating oily food and sweets may be harmful during fasting.

Normal BMI for Indian woman is 18.5 to 25.BMI of 25 to 29 is overweight and 30 or above is obese.

What is BMI?

Body Mass index (BMI) is a person’s weight in kilograms divided by the square of height in meters.

Health related problems due to obesity


Heart problem


High blood pressure


Low confidence


Short life span


Factors responsible for being obese

1) Genes: Genes and behavior are needed to be overweight.

2) Snacks: High calorie high fat and sugary foods are bad. Eating junk foods and restaurant foods lead to obesity. Eating larger portions is also unhealthy.

3) Physical inactivity: Spending lot of time in front of Television and Computer leads to obesity and weight gain. Walking and Running is necessary for energy balance.

4) Energy imbalance: Energy consumed > Energy spent=Weight gain Energy spent > Energy consumed=Weight loss

5) Emotions: Binge eating leads to weight gain.

Controlling obesity

• Dietary therapy : Modified low calorie healthy and balanced diet with help of dietician.
• Physical therapy: Introducing physical fitness programs.
• Drug therapy: In conjunction with diet and physical therapy
• Behavioral therapy: Maintain a food dairy record.
• Obesity therapy: Gastric bypass surgery in case of morbid obesity.