NME ASSIGNMENT

M. AMREEN BEGAM
E20CO117
B.COM - 2 “A”
 OVERWEIGHT:
WHO defines overweight and obesity as
follows:
overweight is a BMI greater than or equal to 25
obesity is a BMI greater than or equal to 30.

Now let’s we can see about overweight.

The term “overweight” refers to body weight

that is greater than what is considered normal
or healthy for a certain height. Overweight is
generally due to extra body fat. However,
overweight may also be due to extra muscle,
bone, or water.

RISKS OF BEING OVERWEIGHT:

 High Blood Pressure .
 Low Cholesterol .
 High Cholesterol.
 Stroke
 Gallbladder disease
 Mental illness
 Body pain and difficulty with physical functioning

Treatment of overweight
Common treatment for overweight include losing
weight through healthy eating, being more
physically active, and making other changes to
your usual habits. Weight management
programmes may help some people lose weight or
keep from regaining lost weight. Some people who
have overweight are unable to keep from
regaining weight. Experts recommend losing 5 to
10 percent of your body weight within the first 6
months of treatment. Now let’s we can see in
detail:
Changing your habits:
Changing your eating and physical
activity habits and lifestyle is difficult, but with
a plan, effort, regular suppot and patience you
may be able to lose weight and improve your
health. The following tips may help you think
about ways to lose weight, engage in regular
physical activity, and improve health over the
long-term.
 Be prepared for setbacks , try to eat only when
you are sitting at your dining room or kitchen
table. At work, avoid areas where treats may
be available. Track your progress using online
food or physical activity trackers, such as the
body weight planner, that can help you keep
track of the foods your eat.
Set goals to walk for 15 to 30 minutes before
work . If you miss on one day pick up on the
next day.
Seek support or encouragement from your
family, friends or health care professionals.
You can also join a support group. Specially
trained health professionals can help you
change your lifestyle.
Weight management programs:
In a weight management program, trained
weight management specialists will design
abroad plan just for you and help you carry out
your plan. Plans include a lower calorie diet,
increased physical activity, and ways to help
you change your habits and stick with them.
Bariatric surgery:
Bariatric surgery includes several types of
operations that help you lose weight by
making changes to your digestive system.
Bariatric surgery may be an option if your have
extreme obesity and haven’t been able to
enough weight to improve your health or keep
from gaining back the weight you lost with
other treatments.

OBESITY
Obesity is a complex disease involving an
excessive amount of body fat. Obesity is a
medical problem that increases the risk of
other diseases and health problems, such as
heart disease, diabetes, high blood pressure
etc.

There are many reasons for the people for not

losing the weight. Usually, obesity results from
inherited, physiological and environmental
factors, combined with diet, physical activity
and exercise choices.
 Types of obesity:

 Food Obesity.
 Thickness due to Nervous Stomach.
 Gluten diet.
 Genetic metabolic Obesity.
 Venous Circulation Obesity.
 Inactivity Obesity.

Treatment for obesity:

Diets:
There are many diet plans floating around the
internet with promises of quick weight loss. The
best plans is to that reduce the number of calories
you eat and are easy to stick to over time.

The simplest diet approach is to increase your

intake of vegetables, fruits, whole grains, and
lean proteins and avoiding sugary snacks and
processed foods.
Diet plans, can also be effective if they’re done right.
But you might need to do some trial and error before
you find one that works well for you.
Here are some diet plans that have been shown to
be effective.

Calorie counting:

The simplest method for weight loss is to count the

number of calories you’re eating.

The first step is to find out how many calories you

need to eat each day to lose weight. There are
calculators available online, to help you figure this
out. Enter your current height, weight, gender, and
activity level to determine your calorie needs.

The next step is to keep track of the number of

calories in the foods you’re eating each day. This
takes a bit of effort the process.

Low-carbohydrate diets:
A low-carbohydrate diet, like the (“keto”) diet,
involves reducing the number of carbohydrates you
eat each day while increasing the amount of protein.

These diets often restrict carbohydrates to just 20 to

50 grams per day. When you eat this few
carbohydrate, your body begins changing fat into
compounds known as ketones. Your body switches
to using ketones as its main source of energy.

A low-carb diet encourages you to eat a lot of

protein, which has been shown to burn more
calories during digestion than carbs or fat and helps
keep you full longer.

Lifestyle changes
Managing obesity goes far beyond your diet.

Here are a few lifestyle changes you can add to your

daily routine over time:

 Increase your water intake

 Use a smaller plate
 Eat slowly
 Don’t eat while sitting in front of a tv
 Make sure you’re getting enough sleep
 Park far away from the entrance of a
building so you have to walk a bit to get
inside
 Avoid fast food restaurants
 Eat high-fiber foods
  Reduce your stress levels
 Start your day with a healthy, high-protein
breakfast, like eggs instead of cereal or
bagels
 Read food labels carefully and pay attention
to what’s considered a serving size and the
number of calories in each serving

Exercise programs
Exercise is a key part of healthy living. Exercise
improves your physical and mental health. It can
also help you lose weight. You’ll want to aim for a
combination of cardiovascular exercise and
resistance training.

Some ways to get cardio exercise include:

 jogging
 cycling
 power walking
 hiking
 swimming
 using an elliptical
Loss of muscle mass is common during dieting. To
combat muscle loss, try lifting weights or doing
body-weight exercises like push ups and sit ups at
least twice a week.

Treatment for obesity by yoga:

 Yoga has all the therapeutic benefits to reduce
obesity and prevent related diseases. 
 When the inner organic body is clean and
healthy, the entire system functions properly.
Kriyas are specially intended to get rid of the
bodies of excess toxins and fat. Sage
Thirumoolar advised that one should eat half
the stomach full, drink water a quarter and
leave the rest empty. This will any human being
in harmony and serenity with the body, mind
and the soul.
 Asana and Pranayama keep the whole body in
a proper condition. Regular practice of asanas
is useful to reduce fat in various parts of our
bodies. This will help reduce weight and
maintain the body in proper health in the long
run.
Asanas for losing weight quickly and
easily:

Trikonasana, Pada Hastasana, Anantasana, etc. are

few to name. In fact, most yogic postures will help
to bring the body to perfect shape and to reduce
unwanted fat around the body.

1.Surya Namaskara or the Sun Salutation  postures is

one of the most favourite ways of burning
calories if done briskly. It is a series of 12
postures performed in sequence. It is a sure
way to make the body flexible and reduce
weight.

2.Anantasana or Side reclining leg lift pose: Also

known as Vishnu’s couch pose, this yoga asana helps
in melting extra stomach fat and firms the
abdominal muscles. It also helps in improving blood
circulation and digestion. If you experience any
discomfort or stiffness in the neck or hip area, it is
advised to consult an expert before performing
Anantasana.
3.Bhujangasana  is also referred as Cobra Pose . This
asana burns unwanted stomach fat as it stretches
abdominal muscles.

4.Pranayama to stimulate the metabolism

The pranayama practices stimulate the metabolism
which helps to burn excessive fat in the body and
are relaxing, cooling practices which influence
different hypothalamic centers having control over
thirst and the feeling of satisfaction with healthy
quantities and qualities of food.

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