Obesity Management Blog

What is Obesity?

Obesity is a complex health condition characterized by excessive body fat accumulation. In India, obesity rates have been rising due to lifestyle changes, urbanization, and dietary shifts.

BMI Classifications for Indians:

• Normal: 18.5-22.9 kg/m²
• Overweight: 23-24.9 kg/m²
• Obese Class I: 25-29.9 kg/m²
• Obese Class II: ≥30 kg/m²

Common Causes in India:

• Sedentary lifestyle and desk jobs
• High consumption of refined foods
• Irregular meal timings
• Genetic predisposition
• Hormonal imbalances
• Stress and poor sleep patterns

Health Risks:

• Type 2 Diabetes
• Heart disease and hypertension
• Sleep apnea
• Joint problems
• Fatty liver disease
• Increased cancer risk

7-Day Obesity Management Diet Plan

Day 1:

Early Morning (6:30 AM): Warm water with lemon and honey

Breakfast (8:00 AM): Vegetable upma with mint chutney + Green tea

Mid-Morning (10:30 AM): 1 apple or guava

Lunch (1:00 PM): Brown rice (1/2 cup) + Dal + Mixed vegetable curry + Cucumber salad

Evening (4:00 PM): Buttermilk with roasted cumin

Dinner (7:30 PM): Roti (2) + Palak paneer + Tomato soup

Day 2:

Early Morning: Warm water with lemon

Breakfast: Oats porridge with berries + Herbal tea

Mid-Morning: 1 orange

Lunch: Quinoa pulao + Rajma + Green salad

Evening: Green tea with 4-5 almonds

Dinner: Vegetable soup + Grilled paneer salad

Key Guidelines:

• Drink 3-4 liters of water daily
• Avoid refined sugar and processed foods
• Include fiber-rich foods in every meal
• Practice portion control
• Eat dinner 3 hours before bedtime

Exercise Plan for Obesity Management

Week 1-2: Foundation Building

Daily Activities:

• Morning walk: 20-30 minutes
• Basic stretching: 10 minutes
• Breathing exercises: 5 minutes

Week 3-4: Intensity Building

Monday, Wednesday, Friday:

• Brisk walking: 45 minutes
• Bodyweight exercises: 15 minutes
• Yoga: 15 minutes

Tuesday, Thursday, Saturday:

• Swimming or cycling: 30 minutes
• Strength training: 20 minutes
• Cool down stretching: 10 minutes

Bodyweight Exercises:

• Wall push-ups: 2 sets of 10
• Chair squats: 2 sets of 12
• Modified planks: 2 sets of 20 seconds
• Arm circles: 2 sets of 15

Important Tips:

• Start slowly and gradually increase intensity
• Listen to your body and rest when needed
• Stay hydrated during workouts
• Consult a doctor before starting any exercise program