Obesity is a condition characterized by an excessive accumulation of body fat, which increases the risk of developing various health problems. This condition often occurs due to consuming more calories than the body burns through exercise and daily activities. A body mass index (BMI) of 25 or greater is considered obese, and individuals with excessive body fat are at an increased risk of developing serious health issues. The primary treatment for obesity involves lifestyle modifications, including changes in diet and exercise habits.
The following are lifestyle assessments and approaches related to obesity risk:
Assess BMI at least once a year and monitor for increasing BMI.
Review dietary and physical activity habits, as well as sleep duration.
Consider other obesity risk factors, such as medical comorbidities, familial obesity, medication profile, food insecurity, lack of nutrition knowledge, or lack of food preparation skills.
Provide healthy lifestyle promotion messages to all patients.
Discuss weight control interventions for overweight patients to prevent progression to obesity.
Use patient-centered counseling techniques to evaluate their interest in learning and what they would like to focus on regarding change.
Encourage a self-management approach, including setting goals for healthy lifestyle habits.
Encourage regular physical activity and decrease sedentary activity for both adults and children.
Promote consumption of a variety of nutritious foods and avoid high calorie foods and sugar-sweetened beverages.
Address environmental and family factors associated with eating, such as creating a healthy eating environment that is responsive to hunger and fullness cues, limiting eating out and fast food, promoting family meals, and limiting children’s screen time and exposure to food and beverage marketing.
Promote age-appropriate sleep durations.
Dietary Guidelines:
To restrict total food intake, begin by noting down the daily food intake of the obese individual, including snacks like biscuits, namkin, sweets, toffees, or chocolates. Use food composition tables to calculate the total energy intake and compare it with recommended dietary levels (RDIs) to determine the extent of energy restriction required for weight loss. Seek guidance from an experienced dietitian or physician to develop an effective plan.
Remember that energy restriction should be slow and gradual, starting with a reduction of 200-300 calories per day. Begin by cutting down on snacks and giving smaller, regular meals to avoid overeating. Avoid eating while watching TV or reading.
Cut down on visible fats by using cooking oils instead of ghee, butter, or hydrogenated fats, as they contain more saturated fats and cholesterol that increase the risk of heart disease and diabetes. Avoid fat-rich foods like meats, cakes, pastries, fried snacks, nuts, and oilseeds.
Include more protein-rich foods such as milk (toned or whole milk with cream removed), pulses, lean meats, chicken, and fish. Leafy vegetables and yellow/orange fruits provide essential protective and regulatory nutrients, while fiber-rich foods like whole cereals, pulses, and fibrous fruits and vegetables have higher satiety value and fewer calories.
In addition to dietary changes, physical exercise and psychological support are important components of obesity treatment.
Foods to be included:
Including healthy and nutritious foods in your diet plan can play a crucial role in achieving weight loss goals. Here is a list of foods that you should include in your obesity diet plan:
Oatmeal:
Start your day with oatmeal as it is rich in fiber, protein, and low in sugar. It can keep you feeling full for a longer time and prevent overeating.
Pulses:
Lentils, chickpeas, beans, and peas are a good source of fiber and protein, which can help you feel full for a longer time and prevent unnecessary snacking.
Cruciferous vegetables:
Cabbage, broccoli, Brussels sprouts, and cauliflower can help you lose weight as they are rich in fiber and low in calories.
Berries:
Blackberries and raspberries are a good source of fiber and can be included in your regular diet by adding them to oatmeal, salads, and smoothies.
Nuts:
Almonds are a good source of protein and fiber, which can help in weight loss. A daily intake of about 50 grams of nuts can help in reducing weight and other health benefits.
Eggs:
Eating eggs for breakfast can help in weight loss as they are a good source of protein and can make you feel full for a longer time.
Avocadoes:
Eating fresh avocadoes can help in weight loss as they are a good source of fiber and healthy fats.
Leafy green vegetables:
Spinach, kale, fenugreek, collard greens, mustard leaves, and drumstick leaves are a good source of fiber and essential nutrients, which can help in weight loss.
Fatty fish:
Salmon, tuna, cod, sardines, and halibut are a good source of omega-3 fatty acids and protein, which can help in weight loss.
Whole grains:
Replace your carbohydrate food sources with whole grain substitutes, such as quinoa, brown rice, and oats, as they are loaded with protein and fiber, which can promote weight loss.
Dark chocolate:
Snack on high-quality dark chocolate with minimal added sugar to promote weight loss.
Soups:
Eating homemade soup with lentils and vegetables can provide essential nutrients, keep you feeling full, and prevent overeating.
Incorporating these healthy and nutritious foods into your diet plan can help in achieving your weight loss goals.
Foods to be avoided:
When trying to lose weight, it is important to avoid certain foods that can be detrimental to both your weight loss goals and your overall health. High-calorie foods with unhealthy fats, preservatives, and other unfavorable ingredients can hinder your efforts to get in shape. Here are some foods to avoid when trying to manage obesity:
Milk Chocolate:
Although it may be tempting, milk chocolate is full of sugar and processed ingredients that can sabotage your weight loss efforts. Avoid snacking on milk chocolate when following a well-planned obesity diet.
White Bread:
White bread has a high GI and can cause spikes in your blood glucose levels. It also takes a long time to digest, so it’s best to limit or avoid its consumption when battling obesity.
Spreads and Jams:
These are often loaded with sugar and preservatives, which can lead to weight gain and elevated blood glucose levels. Limit or avoid these tempting seasonings when following a dietary management plan for obesity.
Junk Food:
Junk food is unhealthy and high in calories. Eating it often or in excess can cause weight gain and increase your risk of developing cardiovascular diseases. Keep junk food at bay when following a well-designed obesity diet plan.
Processed Meat:
Processed meat is high in calories and can promote weight gain. Avoid it when trying to manage obesity.
Frozen Meals:
Frozen meals are high in saturated fats, which are unhealthy, and they supply your body with an excess of calories. They may also contain high quantities of sodium, which is harmful to your health.
Candy Bars:
Packed with sugar and added oils, candy bars are low in nutrients and high in calories. Choose a handful of nuts or a small fresh fruit instead when tempted to have one.
Sugary Beverages:
Flavored drinks, including aerated and fizzy cold drinks, are full of sugar and can add up plenty of calories in your body. Keep your hands off these sugary drinks when trying to burn calories and get in shape.
Ice Cream:
This dessert is loaded with sugar and cream and is not a favorable option when working on shedding excess weight. Restrict or avoid adding ice cream to your obesity diet plan.