Metro Plus
Bangalore
Chennai
Coimbatore
Delhi
Hyderabad
Kochi
Fight that flab
|
By reducing their weight, women can have better control over diabetes and blood pressure.
|
LOSING WEIGHT can sometimes be complicated. Sunanda is an excellent cook and can whip up the most delectable gulab jamuns with the greatest of ease. But she never eats her own creations. She has diabetes. Losing weight can help her manage her diabetes but it's not easy.
Tara is 18 years old. She has irregular periods. Losing weight is part of the treatment that her gynaecologist has recommended. She has to combine dieting with exercise to achieve her goal.
Complicating factors
Indian women tend to develop more complications and are at risk for more illnesses related to being overweight. Diabetes and high blood pressure are on top of the list of diseases that can be modified by reducing weight. Indian women are also genetically prone to having high cholesterol levels. They can overcome these odds by maintaining a healthy weight. What is a healthy weight?
Don't go by the lissom bodies that populate current movies and TV shows. Much as we would like to look like them, it is more reasonable to aim for a weight we are comfortable with. As long as you know you look good and feel great, that is the ideal weight for you.
What is a healthy weight is a complicated question. We take an overview of several issues — a person's bone structure, if she is having physical or medical problems due to her weight, and whether she feels good about herself.
Even a small weight loss (just 10 per cent of your current weight) will help lower your risk of developing diseases associated with obesity.
Being overweight can be dangerous if you are at high risk for developing diabetes. You are at high risk for developing diabetes if:
There is a family history of diabetes.
You are overweight, especially if more than 20 per cent overweight.
You are apple-shaped (waist bigger than hips) rather than pear-shaped (hips bigger than waist).
You have had diabetes during pregnancy (known as gestational diabetes) or delivered a baby weighing more than 4 kilos.
You have high blood pressure.
You are not exercising.
Body Mass Index
The best way to determine if you're at a healthy weight is by getting a measure of your Body Mass Index (BMI).
To figure out your BMI, divide your weight in kilos by your height in metres squared. For example, if you weigh 70 kilos and are 1.6 metres tall, then your BMI is 70 divided by 1.6 x 1.6 i.e. 27.3. If the BMI is over 27, you are considered overweight and at a higher risk of developing related complications. If it is lower than 27, you are at a lower risk for developing complications.
Determine your waist circumference by placing a measuring tape snugly around your waist. It is a good indicator of your abdominal fat, which is another predictor of your risk for developing heart disease and other health problems.
This risk increases with a waist measurement of over 100 cm in men and over 85 cm in women.
Here are some common hurdles to maintaining a healthy weight and some possible solutions:
Arthritis and other conditions limiting mobility.
Do lighter exercise, use a treadmill and do chair stretches. Work with a physical therapist.
Other medical conditions (asthma or high blood pressure).
Always seek medical advice when starting a weight loss programme to tailor it to your specific needs. Avoid strenuous exercise.
Find 10 minutes here and there for yourself.
Prepare food ahead of time for convenience to avoid snacking.
GITA ARJUN
(The author is a Chennai-based obstetrician and gynaecologist interested in women's health issues)
Printer friendly
page
Send this article to Friends by
E-Mail
Metro Plus
Bangalore
Chennai
Coimbatore
Delhi
Hyderabad
Kochi
|
