Obesity can be managed well with a proper diet plan.

To plan your diet click here.

Find out your Waist Hip Ratio

Waist-hip ratio or Waist-to-hip ratio (WHR) is the ratio of the circumference of the waist to that of the hips. It is calculated by measuring the smaller circumference of the natural waist, usually just above the belly button, and dividing by the hip circumference at its widest part of the buttocks or hip. The ratio is applied both to women and men.
The WHR has been used as an indicator or measure of the health of a person, and the risk of developing serious health conditions. Research shows that people with "apple-shaped" bodies (with more weight around the waist) face more health risks than those with "pear-shaped" bodies who carry more weight around the hips. (See female body shapes)
WHR is used as a measurement of obesity, which in turn is a possible indicator of other more serious health conditions.

Healthy & active living

Our bodies & lives change as we grow older.
However research indicated that chronic diseases like diabetes & hypertension occur because we are not active enough or we do not eat a healthy diet.
Active living includes activities such as walking, yoga, dancing, gardening, housework, getting out to visit others and so on.
Physical activity is an important part of active living.
Medical nutrition therapy remains the cornerstone in management of life style disorders.
Eating a healthy diet and staying active are two important ways to improve our health and quality of life. In combination, they slow down the progress of diabetes, heart
diseases and some cancers.
Most cardiovascular & diabetes risk factors are associated with nutrition and can be reduced by changing food habits & lifestyles.

Why is it important to maintain a healthy weight?

It is important to maintain a healthy weight for a number of health and personal reasons. It has been found that overweight people are at greater risk of heart disease, diabetes and some forms of cancer such as gall bladder cancer and breast cancer. Overweight people are also more likely to suffer from higher rates of blood pressure and cholesterol levels. Being a healthy weight will also help to boost self confidence and self esteem levels.

Being a healthy weight does not mean being super skinny. A healthy body weight is not one ideal weight rather it is a range of weight ranges suitable for your size and body shape. If you at a healthy weight for your size and body shape you will feel fit and flexible, have good energy and stamina levels and be at reduced risk of weight related health issues.

A good way of working out whether you are at your healthy weight or not is by calculating your Body Mass Index (BMI). To calculate your BMI work out your height in metres and multiply the answer by itself. Then find out your weight in kilograms and then divide the weight by the height squared. So if you weighed 76kgs and your height was 1.76m your BMI would be

1.76 x1.76=3.1 BMI would be 76 divided by 3.1=24.54

This is in the ideal range weight of between 18.5-25. If you have a BMI of less than 18.5 you are underweight and a BMI of 25-30 means that you are overweight. A BMI of 30-40 means that you are obese and greater than 40 is very obese.

A healthy weight can be maintained by eating the right foods and exercising on a regular basis. Exercise is an excellent way to burn excess calories and build muscle tissue in the body.

Exercise / Fitness

Exercise requires major metabolic & cardiovascular adjustments so as to increase the supply of fuels & oxygen to the working muscles while maintaining the supply to other vital organs as well.

Be active, in a way that suits you, on a regular basis.

Take part in activities that increase endurance four to seven days a week.
These activities could include walking, swimming, dancing, aerobics, bicycling,
cross-country skiing, etc.

Increase flexibility activities every day. These could include stretching, reaching and bending, Yoga.

Take part in activities that increase strength and balance two to four days a week. These could include lifting weights or household items such as laundry or groceries, climbing stairs, wall push-ups, etc

If you are an older adult who is planning to start a physical activity program or you are thinking of making changes to your present level of physical activity, it is important to get the proper advice. To increase the benefits of physical activity you should discuss your particular situation, and also any concerns you may have (such as the risk of injury, etc.), with a qualified health practitioner or your doctor.

Diet or Medical Nutrition Therapy

Diet or Medical Nutrition Therapy remain the cornerstone in health living.Food provides the energy and several nutrients which are essential for the growth and survival of living things.

Essential nutrients include proteins, carbohydrates and fats.

Proteins, carbohydrates and fats all contribute to the energy pool.

Utilization and conversion of this energy to build and maintain the body requires the involvement of minerals and vitamins which function as co-enzymes.

People of all age groups need various nutrients to stay healthy. They can obtain them by having a balanced diet with regular consumption of foods from all food groups.

A person’s diet must provide enough carbohydrates, proteins, fats, vitamins, minerals, water and fiber in the right amount.

A balanced diet must contain carbohydrate, protein, fat, vitamins, mineral salts and fibre. It must contain these nutrients in the correct proportions and adequate amount to supply proper nutrition and energy for the maintenance of body cells, tissues, and organs, and to support normal growth and development

Some general tips on how you can eat well:

• Eat foods from each of the four diff e r e n t food groups (milk products, grain products,fruits and vegetables) every day.
• Choose whole grain and enriched products more often.
• Choose lower-fat foods (e.g., more fruits and vegetables since these are generally
• low in fat).
• Choose dark green and orange vegetables and orange fruit.
• Choose lower-fat milk products.
• Choose leaner meats, poultry and fish.
• Choose dried peas, beans and lentils.
• Eat lesser quantities of non-nutritious foods and beverages.