Obese with excess weight of 12 kilograms:

I am 5'11 and 26 my waist is 38" and since last two years I have put on much weight presently my weight is 90 kgs please let me know the ways of achieving ideal weight?

Considering your height being 5 feet and 11 inches your ideal body weight should be    78 kg.



Hence you are obese with excess weight of 12 kgs. Weight gain involves a positive energy balance where the energy intake is greater than the energy expenditure. Various anthropometric measurements using the height weight charts have been used for assessing obesity.



The most common measurements are Body Mass Index and waist to hip ratio. If the waist to hip ratio goes beyond 1 in women and 0.8 in men it is considered as dangerous.

To achieve the ideal body weight, you can carry out certain modifications. It is necessary to enhance the quality of your diet.



Apart from this, do regular exercise with the help of the trainer. The dietary pattern should be prepared in accordance to the family diet pattern so that you can adjust easily to the new diet plan. You should avoid stress and worry and have a positive outlook towards life.
Certain home remedies that can be considered for reducing obesity are:

1. Have 10 to 12 curry leaves that are fully grown daily in the morning for up to 3 months.
2. You can have a glass of lemon juice prepared with 3 teaspoons of lime juice and ¼ teaspoon black pepper powder and a teaspoon of honey. Have this every day for 3 months.
3. Consumption of cabbage is useful as it contains tartaric acid that can prevent the conversion of sugar and carbohydrates to fat.
4. Have preparations made with finger millet. This can reduce the urge to have more and more food.

Certain dietary recommendations for obesity are:

1. You need to limit the fat intake. Prefer vegetable oils rather than animal fats like butter, pork and beef. Avoid intake of margarine and shortening as these are rich in Trans fats.
2. Increase the fiber in the diet.
   
   
   
   Fiber can increase the bulk and stimulate proper movements of the intestine. You can have fiber rich foods like whole grain cereals, sprouted pulses, whole legumes, vegetables and fruits.
3. Have small frequent meals instead of 3 large meals. If there is long gap between the meals then the body may convert the energy received from foods to fat that is deposited in your body.
4. Have ample amounts of water. Drink 8 to 10 glasses of water everyday.
5. You need to avoid junk foods and fast foods as well as sugary beverages and cola drinks that provide only calories and no nutrients.
6. Exercise is equally essential with diet restriction. You can carry out Simple exercise like walking, cycling or running everyday. For heavy and complicated exercise it is advisable to consult the physical trainer.