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RG Marathon Championship 2022

Effective Ways to Control Obesity

When doctors say you're obese, they're not trying to make you feel bad. They use a specific medical term - obesity - to talk about your weight.

Obesity is a chronic disease with causes that lead to excess body fat and ill health. Of course, body fat itself is not a disease. But too much excess fat can change how your body functions. These changes are progressive and can worsen over time, leading to adverse health effects.

The good news is that shedding some excess body fat can improve your health risks. Even a small change in weight can have a big impact on your health. Not all weight loss methods work for everyone. Most people have tried to lose weight many times. And losing weight is just as important as losing fat in the first place.

Health care providers commonly use body mass index (BMI) to define obesity in the general population. BMI measures average weight for average height. In general, health professionals associate a BMI of 30 or higher with obesity. Despite its limitations, BMI is an easily measurable metric that can help warn of obesity-related health risks.

Health care providers classify obesity into class types based on severity. They use BMI to do this. A BMI between 25.0 and 29.9 kg/m² is classified as overweight. There are three general classes of obesity that health care providers use to evaluate the most suitable treatment for each individual. They include:

Obesity class I: BMI 30 to <35 kg/m².

Obesity class II: BMI 35 to <40 kg/m². 

Obesity Class III: BMI 40+ kg/m².

There are several diseases associated with obesity, they are:

-Type 2 Diabetes 

-Heart Diseases & Strokes

-Fatty Liver

-PCOS In Females

-Joint Pain


-High Blood Pressure

-Kidney Disease


-Sleep Apnea 

Some ways to control obesity:

-Avoid processed foods: Processed foods, such as white bread and boxed snacks, are a common source of empty calories that add up quickly. It is found that these consume more calories and leads to more weight gain, whereas individuals who consume a minimally processed diet eat less and lose weight.

-Reduce your sugar intake: It's important to keep your intake of added sugars low. Researchers recommend that your intake of added sugars should not exceed 6 teaspoons per day for women and 9 teaspoons per day for men. Cereal desserts such as pies, cookies, and cakes contain high amounts of sugar.

-Limit artificial sweeteners: Artificial sweeteners are associated with obesity and diabetes. If you must use a sweetener, choose a small amount of honey, which is a natural alternative. Avoid Saturated Fats: Studies show that eating foods high in saturated fats contributes to obesity.

Instead, eat healthy fats such as avocados, olive oil, and tree nuts. Even healthy fats should be limited to 20% to 35% of your daily calories. People with high cholesterol or vascular disease may need even lower levels.

-Swallow smarter: Drink more water and eliminate all sugary drinks from your diet.  Make water your favorite drink. Unsweetened tea or coffee is fine. Avoid energy drinks and sports drinks. Not only are they high in sugar, but they have been shown to be potentially dangerous to the cardiovascular system. 

-Cook at home:  Studies found that both men and women who prepare meals at home are less likely to gain weight. They also have fewer chances of developing type 2 diabetes.

-Try a plant-based diet: A plant-based diet is associated with improved overall health and significantly lower obesity rates. To achieve this, serve whole vegetables and fruits on your plate at every meal. eat a small amount as a snack.

Unsalted nuts such as almonds, cashews, walnuts, pistachios - all linked to heart health. Choose protein sources high in saturated fat.

-Physical Fitness & Exercise: Most national and international guidelines recommend that the average adult should engage in at least 150 minutes of moderate-intensity physical activity per week. That means at least 30 minutes a day, 5 days a week.

-Relax: Chronic stress increases levels of the stress hormone cortisol, which leads to weight gain. It can also lead to poor eating habits, as cortisol and other stress hormones can increase your cravings for carbohydrates and make it difficult to exercise good judgment and willpower.

Check out the many healthy ways to beat stress and find what works best for you. Go for a daily walk, do yoga or dance, meditate, listen to your favorite music, hang out with friends, or do whatever brings you relaxation and joy.

-Sleeping Timely:  The role of sleep in overall health cannot be overstated. This also applies to the goal of preventing obesity. Many research & studies recommend adults over the age of 18 sleep at least seven hours and younger more.  It is seen that going to bed later leads to weight gain.


We recommend each individual to get their BMI analysis done & it is higher than the normal value, visit your nearest RG Stone Hospital & get in touch with our certified & trained dietitians who’ll make your weight loss journey easy.

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