Causes of Weight Gain (Episode 1) – Obesity | TAMIL |

Causes of Weight Gain (Episode 1) – Obesity | TAMIL |

Hello Friends,
Nowadays, wherever we go, the common topic we discuss among our friends, family and colleagues is Weight Gain. Let’s discuss Weight Gain’s common causes and its management today. Weight gain is caused by various reasons The most common among them is our lifestyle, i.e. our diet and physical activity. Apart from this, the other causes are Thyroid, Diabetes, Depression, PCOD, Pregnancy, Fluid Retention and Genetics. I will discuss each topic separately in the upcoming videos. In this video, lets discuss about obesity. What is Obesity and how is it classified? Obesity is classified using BMI, Body Mass Index. Obesity is like a cycle. Obesity can occur due to the conditions I mentioned earlier, or some conditions can occur as a complication due to obesity. One of the terms is frequently used when we look into the cause of obesity, which is “Positive Energy Balance”. If a person consumes more calories than the calories, he/she burns as energy in a day, then they always remain positive on their calories. For e.g. if a person consumed 50-60 calories more than the required amount in a day, continuously for a year, they will gain approximately 2.5 kg Now, Let’s investigate the risk factors for Obesity. First, Aging. A person’s metabolism gets slowed down with age and hence it leads to weight gain. Second, Genetics. If a child’s parents and family members are obese, then the chances of the child being obese are higher. Third, is our Food habits. This is the most common cause in today’s lifestyle due to our high sugar drinks, fast foods and overeating habits. Fourth is our sedentary lifestyle Eg Desk jobs, busy lifestyle, increased screen time Fifth, Stress. Stress is very common among people now. People easily get stressed over jobs, exams, relationships, marriage, etc. Apart from this, recent illness, pregnancy, depression, mental illness could lead to stress. Sixth, Medications. Eg: Weight gain could be a side effect of Steroids, Antidepressants, Anticonvulsants, Diabetes medications. Seventh, Childhood Obesity. If a child is obese when they are young, they have high chances of having obesity as an adult. Eighth, Sleep deprivation. A person needs at least 6-8 hrs of uninterrupted night sleep. According to research, Obesity’s % has doubled in the last 10 years. Approximately 135 million people fall in the obesity category. Importantly, Abdominal obesity. It’s considered the major risk factor for heart diseases. What are the complications from Obesity? What to expect during a doctor’s visit for weight gain? They will check Blood Pressure and measure Waist Circumference. Also, Blood tests to check Glucose, Lipid profile, Thyroid, Blood Count and Liver functions will be ordered. Obesity’s management. If people who fall under overweight and obese category lose 5-15% of their body weight, their risk of getting complication becomes reduced. If a normal adult consumed 500-1000 calories less/day, they can lose up to .5 – 1 kg in a week Obesity management has 3 parts. 1. Screening phase 2. weight loss phase 3. Maintenance phase Screening phase is taken care of by doctors during which tests are done to find out the cause. Goal setting is very important for weight loss phase. We have to decide our target weight and time period to lose it as it is not advisable to lose a lot of weight in a short period of time. 3 things have to be noted in weight loss phase First, healthy meal plan Second, physical activity Third, Behavioural intervention How to plan a healthy meal portion controlled food plates low fat, low carbohydrates, high fibre and high protein diet along with increased water intake A normal adult should be active for at least 20 mins/day Whereas 40 mins/day of physical activity is required for people trying to lose weight. Like brisk walking, swimming, cycling can be done If you are busy and unable to workout, try using the staircase instead of elevators, walk around during breaks at work, walk around during commercials while watching favourite TVshows, operating TV manually instead of using a remote, parking vehicles away from shops and walk Stress management is important in behavioural intervention. through meditations, yoga, or spend more time with family and friends to relax Along with these, maintaining good sleep hygiene is very important. After this comes the maintenance phase. If we don’t do this, then the lost weight can get back to the baseline in a year. To achieve this phase, we have to monitor our weight regularly this will make us aware of any weight gain next comes the regular physical activity by being active for 20 mins/day. Try to eat more meals at home. This will help prevent Junk foods. Last but not least is our screen time, which has to be decreased, like TV and social media. To summarize, First, monitor calorie intake Second, physical activity Third, decreased screen time Fourth, stimulus control which requires our self control. It’s easy to overlook healthy meals and go after fast foods hence, stimulus control is very important. Fifth, Non-food rewards. We have started to use food as a way of treating ourselves and others Instead, we should start using non-food rewards. For eg going for a movie or games or other physical activity with friends or treat yourself with new running shoes or outfits. Lastly and importantly relapse prevention. We try so hard to lose weight but regain it easily hence relapse prevention is the key. If these methods are not effective, Doctors consider medications and surgery as next steps. Medications are not preferred much though due to their side effects. Surgery is preferred when BMI>40 or BMI>35 with complications. You could approach a doctor, dietician or a psychologist anytime to get help in this process. I hope this video is useful I will be discussing more weight gain related topics in the upcoming videos along with more medical information. Thank you

6 thoughts on “Causes of Weight Gain (Episode 1) – Obesity | TAMIL |

  1. Superb Kaviya! Very good and useful info. such a clarity in your words. Good one. Good to see this initiative. Best wishes!

  2. Good video. #informative #practical. Looking forward for more advise. Please talk about #stress handling when you could. Thanks.

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