Obesity doesn't happen overnight. It develops gradually over time, as a result of poor diet and lifestyle choices.

Obesity occurs when a person has too much fat stored in his/her body. This extra weight can come from body water, fat, bone and muscle. Obesity usually occurs when you consume more calories than you can burn. It is caused due to a variety of factors such as being physically inactive, eating foods containing a high fat content, overeating and genetic makeup. Obesity can have a lot of complications such as cancer, arthritis, stroke, heart diseases and diabetes.

How do people become obese?

Consuming too much calories: Nowadays people are consuming more food than they did in the previous generations. Consuming too much unhealthy calories can make people obese which may lead to a lot of complications in the future.
Leading a sedentary and unhealthy lifestyle: With the growth of technology, people have become more inactive and are leading a more sedentary lifestyle as compared to their past generations. With the advent of shopping malls and grocery outlets people don t have to walk miles for food. This also leads to an inactive lifestyle which later results in obesity.
Not getting enough sleep: According to studies, sleep deprivation may also lead to obesity. This happens due to an increased appetite because of hormonal changes. Sleep deprivation leads your body to produce less amounts of a hormone (leptin) which increases appetite.
Medications: Certain medications can also lead to rapid weight gain. In such cases, alternate therapy should be opted especially for those people who are predisposed to obesity and weight gain.
Obesity gene: According to statistics people who have the FTO gene variant in their bloodstream tend to eat more than usual. They also prefer fatty and high energy foods.
It is very difficult for obese people to reduce their weight. By changing in lifestyle like Diet, Physical activity level, water intake and sleeping pattern, if changed under supervision of specialist with dedication, discipline and faith in their dietitian, can give wonderful results for lifetime.

World Obesity Day - Why People Become Overweight?

4 Simple ways to lose your baby weight naturally

Having a baby brings about a number of changes in your life, including a change in the way you look. The nine months see you putting on additional weight, which you try to shed off once you deliver. To help you get back into shape, here are some very effective and simple ways that you can follow:

Losing weight doesn't mean you need to get started on a vigorous exercise regimen; even a simple walk around your apartment block can help you to lose your baby weight. Whether it's going up and down the stairs for 15 minutes or pushing the stroller for about 30 minutes, such activities can bring your body's calorie-burning capacity back on track.

Breastfeed to burn about 600-800 calories everyday

Breastfeeding is not only good for your newborn but also for you. Breastfeeding your child can help you to lose weight considerably as it's a great way of burning off all the baby fat.

Lift weights to speed up your body's metabolism

Lifting weights can aid in improving your body's metabolism, thereby helping you to lose your baby weight effectively. By adding weight training to your fitness regimen, you're in fact helping yourself to build muscle mass and losing weight in the process. To do this, you don't need any gym equipment, for instance, you can do lunges while taking your baby around in a stroller. Or do them while holding your child close to your chest.

Always snack healthily

Having healthy snacks in place of high-calorie sugary foods can help you to get back your post-pregnancy shape. Studies show that yogurt and low-fat milk can help in weight loss as the calcium content present in these two foods block a hormone that assists the body in storing fat. Moreover, consuming foods high in fiber like raisins and figs can help in improving your digestion.

Get adequate sleep

Sleeping is another way in which you can shed off those extra kilos. Try to sleep whenever you get the time as it'll help to keep you from binging on junk foods as well as keep your energy levels in check.



4 Simple ways to lose your baby weight naturally

4 ways to gain weight

A very low body mass index can be due to many causes including genetic, developmental and hormonal disorders and other issues with absorbing nutrients in the body. A low body mass index may also be owing to a high metabolism rate. Here are a few healthy ways to gain weight according to different requirements:

Know your calorie needs

- Calculate your resting metabolic rate with the formula - RMR = 10* weight (kg) + 6.25* height (cm) - 5* age (yr) + x [For men; x=5, for women; x = -161] Your BMR tells you how much minimum calories you will burn if you rested an entire day.

- Account for your activity by using your RMR as BMR (Base metabolic rate) and calculate your daily calorie needs by the following formulae:

-BMR * 1.2 - If you are sedentary
-BMR * 1.375 - For light exercise
-BMR * 1.55 - Moderate activity
-BMR * 1.725 - High activity
-BMR * 1.9 - Intense activity

Diet to follow

- Gradually increase your calorie intake

- Eat healthy and timely

- Have a balanced diet with heavy foods like - starchy vegetables, dense fruits, added oils and creamy soups

- Have foods rich in protein, avoid watery fruits and veggies

- Avoid trans-fats

- Do not binge, pace yourself through your diet regime

- Have dietary supplements and protein shakes

Build muscle to increase body weight

- Include weight training in your daily regime

- Compensate for extra calorie lost in training

- Do not over do it, rest is equally important in building muscle

Things to remember

- Stop eating junk food, eat healthily

- Hydrate yourself well

- Rapid weight gain may cause stretch marks

- Be careful when choosing fatty foods as overindulging in them can lead to heart diseases and type 2 diabetes

- Overeating may cause bloating, stomach aches and cramps

If you would like to consult with me privately, please click on 'Consult'.

4 ways to gain weight

If you have been that extremely skinny guy in your high school days, never getting picked for the soccer team, then it is time to fix that stubborn weight issue. Worry not, it s fairly easy, all you have to do is make changes in your diet. Diet is the primary component that can help gain weight.

Some tips you can follow and design your diet plan accordingly are mentioned below: 

Increase your appetite by eating more to gain weight. But do it step-by-step and not by stuffing yourself too much at one go. Add one extra chapatti or more rice than you normally consume, or you even start with fruits by eating an extra one every day. Ghee, oil or butter can not only help increase your weight, but it may increase weight by increasing your fat percentage in your body. Rather you can eat a proper well-nourished diet and increase your muscle mass and not only the fat accumulation in the body.

Carbohydrates are needed to gain weight but include healthier options like banana, potato, mango, whole grain, rice, etc. Instead of sugar-rich food items like chocolates and other junk food items. Carbohydrates are classified into simple and complex carbs. Reduce on your simple carbs like sugar and sweets which later on converts to fats. Complex carbs like whole grains, beans or fibre-rich vegetables and fruits can be consumed for a healthy weight gain.

Consume protein-rich food items after your workout to increase your muscle mass. And eat good fats like nuts and seeds in your diet. Eating a handful of pumpkin or flaxseeds is a good way to give your body the fat intake it needs. Though junk food items like vada pav or burgers are loaded with calories, they only increase body fat and not muscle mass. This is not the right way to go around. Every meal should comprise of carbs and protein. Post-workout nutrients and a well-balanced diet with the proper combination of carbohydrates and protein is the most important to maintain your muscle mass and weight gain process.
Sample Meal Plan -

To give you more opportunities to get the calories to gain weight, aim to eat 3 meals and 2-3 snacks a day. For breakfast, enjoy generous servings of whole grains like whole-wheat bread with beans or egg whites, paneer or Cereals and a glass of milk with nuts will be a good combination.

Mid-morning can be fruit juices, fruit milkshakes, 1-2 serving of fruit or granola bars. Lunch and dinner can be incorporated with 3-4 wholegrain chapattis with a serving of pulses, paneer, chicken or fish and a serving of vegetables with a portion of rice OR 1 bowl of khichdi which serves you with good cereal pulse combination. In between meals if you feel hungry you can have sprouts or roasted channa. Evening you can either grab a whole wheat sandwich, a whole wheat roll or a whole wheat sub.

Bedtime you can either have a glass of milk or either banana /mango/strawberry milkshake.

Right Ways To Gain Weight!

Summer vacations can make you very lazy and it becomes difficult for you to indulge in physical activities because of the hot and sweaty weather. However, here are a few ways in which, you can avoid weight gain during the season:

Never Arrive Hungry: Eating before hand can help you stay away from different kinds of temptations as you go to a celebratory event or a gathering. This way you do not end up eating a lot of junk food.
Redirect Your Attention: Many people overlook that there is a whole other world to an event or a party than the food. Try not to look at the gathering as only a feast occasion.
Pace Yourself: In case that you pack in as much as you can in thirty minutes, you bite faster. Biting slowly will fill you up easily and this way you do not consume too much.
Number Your food items: At the point when there are food items that you can count as you eat them, put a toothpick in your pocket for every bite you take. Set the farthest point for a number of toothpicks you can collect.
Outmanoeuvre the buffet: At the point when food is served in buffet-style, use a small plate and do not stack your food. Restrict your servings to a small amount. 
Restrain Alcohol: Abstain from drinking an excessive amount of liquor at parties. It is not just about calories but rather about control. In case that alcohol does tempt you, try to drink some water and then ask yourself if you still need that drink. Most of the times, it is because of lack of water that you feel the urge to drink other beverages.
Be Choosy About Sweets: With regards to sweet, be extremely particular. Confine your desires to little servings and only to what is exceptionally tempting to you. In case that you know you are the type who cannot stop at one chomp, it could be very unhealthy for you. Try to tell someone else about it and let them help you.
Present to Your Own Treats: Whether you are heading off to a gathering or an office potluck, think about bringing as a low-calorie treat that you know you will appreciate. Bringing your own pastry will make other options less enticing.
Confine "Tastes" While Cooking: In case that you do a great deal of cooking during the occasions, get serious about every one of those "tastes." People lose their cravings when they have been cooking than they have been eating the entire time.
Walk It Off: Other than consuming some additional calories, this will make tracks in an opposite direction from the food for a while. Get people off the chair and move. Go out for a stroll as a family before or after the dinner.

10 Tips To Avoid Weight Gain During Summers!

Snacking between meals for weight gain

If you are struggling to gain weight here is an all time unbeatable way to do so. Have a healthy snack right in the middle of two meals. However, if you do not snack at the right interval or have it too close to meal times, it would only result in a reduced appetite. Pack yourself some fruits, nuts, yogurts, or granola bars as snacks. 

Caution: try to avoid the easy but unhealthy junk food route. Fast food only adds unhealthy weight which will prove to be detrimental later in life.

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The Most Powerful Way To Put On Weight - Snacking Right.

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