Obesity
Yoga
Class 12 Report
By- Kiran Tara Suresh
What Is Obesity
Obesity is a medical condition
characterized by an excessive accumulation
of body fat that poses a risk to an
individual's health.
It is typically defined using Body Mass Index
(BMI), with a BMI of 30 or higher being
classified as obesity.
It results from an imbalance between
calorie intake and energy expenditure and
can be influenced by genetic, lifestyle, and
environmental factors.
Causes Of Obesity
There are 8 main reasons -
1) Lifestyle Factors:
Unhealthy Diet: High intake of calorie-dense
foods rich in fats, sugars, and processed
ingredients.
Physical Inactivity: Sedentary behaviors, such
as prolonged screen time or lack of exercise.
2) Genetic Factors:
Family history of obesity can predispose
individuals to weight gain due to inherited traits
affecting metabolism and fat storage.
3) Medical Conditions:
Hormonal imbalances, such as
Hypothyroidism: Reduced thyroid activity
slows metabolism.
Cushing’s Syndrome: Elevated cortisol levels
lead to fat accumulation.
Polycystic Ovary Syndrome (PCOS): Hormonal
imbalances can increase fat storage.
4) Medications:
Certain drugs, including:
Antidepressants.
Antipsychotics.
Steroids.
Some diabetes medications.
5) Psychological and Emotional Factors:
Stress, depression, and anxiety can trigger
overeating or unhealthy food choices.
Emotional eating as a coping mechanism.
6) Environmental and Socioeconomic Factors:
Limited access to healthy food options in
some areas.
Lack of safe spaces for physical activity.
High prevalence of fast food and processed
meals.
7) Sleep Patterns:
Insufficient or poor-quality sleep can
disrupt hormones that regulate hunger and
satiety, such as ghrelin and leptin
8) Age and Hormonal Changes:
Metabolic rate decreases with age, making
weight gain more likely.
Hormonal changes, particularly in
menopause or andropause, can promote fat
accumulation.
Dietary
Management
Dietary Management for Obesity
A well-structured diet plan is key to
managing obesity effectively. The goal is to
reduce calorie intake while ensuring
adequate nutrition to support overall health.
Few dietary strategies that a person can follow:
1. Create a Calorie Deficit
Caloric Intake: Aim to consume fewer calories
than your body burns. A deficit of 500-1000
calories/day can lead to safe weight loss of
0.5-1 kg per week.
Use tools or apps to track calorie intake.
2. Emphasize Balanced Nutrition
Macronutrient Balance:
Carbohydrates: Focus on complex carbs
like whole grains, fruits, and vegetables.
Proteins: Lean protein sources (chicken,
fish, eggs, legumes) help preserve muscle
mass and promote satiety.
Fats: Include healthy fats from sources
like nuts, seeds, avocados, and olive oil.
3. High-Fiber Foods
Increase intake of dietary fiber (e.g.,
vegetables, whole grains, legumes) to
enhance satiety and reduce overall calorie
consumption.
4. Portion Control
Use smaller plates and avoid second
servings.
Measure portion sizes to prevent overeating.
5. Limit Sugars and Processed Foods
Avoid sugary beverages (sodas, energy
drinks) and high-sugar snacks.
Reduce consumption of processed foods
high in salt, sugar, and unhealthy fats.
6. Hydration
Drink plenty of water throughout the day to
manage hunger.
Replace sugary drinks with water, herbal teas,
or low-calorie alternatives.
7. Meal Timing and Frequency
Consistent Meal Patterns: Regular meals
reduce the likelihood of overeating.
Mindful Eating: Eat slowly and avoid
distractions (like TV or phones) while eating
8. Specialized Diet Plans (Under Professional
Guidance)
Low-Carb Diets: Focus on reducing
carbohydrates (e.g., ketogenic or Atkins
diets).
Mediterranean Diet: High in healthy fats, lean
proteins, and vegetables.
Intermittent Fasting: Time-restricted eating
may help control calorie intake.
Plant-Based Diets: Emphasize fruits,
vegetables, and plant-based proteins.
9. Behavior Change
Identify and avoid emotional triggers for
overeating.
Incorporate meal planning to avoid
unhealthy food choices.
10. Supplements (if needed)
Vitamin or mineral supplements may be
recommended if deficiencies are identified.
Conclusion
Obesity is a complex and multifactorial condition
that arises from an imbalance between calorie
intake and expenditure, influenced by genetic,
environmental, and lifestyle factors. It poses
significant health risks, including heart disease,
diabetes, and certain cancers, and requires a
comprehensive approach for effective
management.
Preventing and addressing obesity involves
promoting healthier lifestyle choices, including
balanced diets, regular physical activity, and
behavioral modifications. In severe cases,
medical or surgical interventions may be
necessary. Early intervention and sustainable
habits are critical to reducing the global burden
of obesity and improving overall health
outcomes.
Bibliography
www.Chatgpt.com
Google Images
www.Pintrest.com
www.healthylife.com
