Reducing weight advice

Hi, I am 23 yrs of age & I am obese. My weight is 120 kgs & my height is 5 feet 6 inches. Can u please help me in reducing weight? Is taking white oats in breakfast a healthy option? Please help
(November 16, 2010)

Reducing weight

Reducing your weight is more vital than just looking good. It is essential in order to lead a healthy life. Being in denial of the fact that you need to reduce weight will not help. There numerous health benefits of reducing weight.

Reducing your weight can help you achieve the following benefits:
•Increase in energy levels
•Reduction in blood pressure
•Cholesterol levels will be lowered
•Reduction of any aches and pains
•Mobility improvement
•Prevention of chest pain which is caused by decreased oxygen to the heart
•Improved breathing
•Decreased risk of sudden death from heart disease or stroke
•Prevention of Type 2 diabetes
•Improved blood sugar levels

Reducing weight is directly associated with diabetes, cardiovascular disease, and cancer. The deepest layer of belly fat poses serious health risks.


The reason for this is that these fat cells produce hormones and other substances that affect your health (e.g. increased insulin resistance and/or breast cancer risk). Belly fat is located right next to and in between organs in your abdominal cavity causing major health problems. Fat next to the liver will drains into the liver. This, in turn results in a fatty liver, which is a risk factor for insulin resistance, leading to further complications like diabetes.

There are numerous ways to reduce weight. Permanent weight loss is often achieved through a balance of all methods instead of merely concentrating on just one method like dieting or exercise.

Reducing your calorie consumption is a good start. Restricting your calorie intake is essential for reducing belly fat. Consider substituting certain foods for others. You can use whole grains instead of refined grains. Diets which are rich in whole grains change the glucose and insulin response in your body. This in turn, accentuates the melting of fat and makes it easier for your body to burn the subcutaneous fat (that’s the fat under your skin that you can grab).

Here are some important weight loss tips:

1) Do not pamper your body, instead, work it hard.
2)  Have confidence that you can reduce your weight.
3) Remember that weight loss will only occur over a period of time. Keep going
4) Look for flaws in your regular lifestyle like excess snacks, no physical activities and reduce them.
5) Never skip a meal. Always ensure you have a healthy breakfast. Divide total food intake into 3-4 small meals.
6) Drink a lot of water. Generally 8 glasses of water per day.
7) Eat your vegetables! Do not skip green salads.
8) Exercise is the most important component for fitness and activity.

You do not need a gym. Simply walking for 30 minutes can help you reduce weight. Remember though, that exercise alone cannot reduce weight without appropriate diet control.

There is an endless brigade of products assuring you that they can make weight loss easier, quicker, more reliable, or less painful. Books, tapes, CDs, lotions, pills, rings and earrings, belts and machines are just a few of them. Fitness centers, gyms, personal coaches, weight loss groups, and food products and supplements too have joined the bandwagon.

Obesity is a life style disease and not a short term problem. A quick fix is not a solution. A change in lifestyle, regular habit of exercise and a permanent modification in diet only can keep you fit. Finally, it all boils down to how bad you want it. Make the effort, accept the pain. In time the process will be easier and it will become a continuous, sub-conscious effort. This change in your lifestyle will lead to weight loss and also to a healthier, happier lifestyle.

Reducing weight advice 

Obesity in simple terms means excess body weight where there is excessive accumulation of fat in our body. In obese individuals the energy intake is greater than energy expenditure. Consumption of junk foods and fatty foods, sweets can enhance the energy intake. Sedentary lifestyle, less activity, lack of exercise can reduce the energy expenditure. Hence there should be a balance between energy intake and expenditure to maintain an ideal body weight. Apart from these, hormonal imbalance, heredity can also contribute towards obesity.

Certain hints that can be useful in reducing weight are:-

• Drink plenty amounts of water which is useful for proper functioning of the body.
• Avoid refined foods, rice or high calorie drinks. Instead prefer whole grain cereals and natural fruit juices that contain fiber.
• Avoid animal proteins like eggs, meat, chicken, pork or beef. Prefer vegetable proteins like pulses, sprouted legumes which are easily digestible and do not increase the cholesterol levels.
• Avoid animal fats like butter, deep fried foods. Go for vegetable oils. Have more of steamed, baked foods.
• A regular intake of both fruits and vegetables is essential.
• Regular walking especially brisk walking is essential. Exercise and yogas are useful. However consult your trainer before the exercise.
• Add ginger into the foods that are helpful in reducing obesity.

Taking white oats are beneficial as it is rich in fiber which can lower the cholesterol content in our body. It is a healthy option for breakfast as it contains less amount of sugar and is low in calories.