# Burn Fat -Stay Fit

Kumari Sunita, Ajeet Kumar, Y. Prabhabati Devi

► To cite this version:

Kumari Sunita, Ajeet Kumar, Y. Prabhabati Devi. Burn Fat -Stay Fit. 2021, pp.3 (7): 517-519.
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Submitted on 15 Jan 2026

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# Burn Fat - Stay Fit

Article ID: 11480

Kumari Sunita<fnref n="1" />, Dr Ajeet Kumar<fnref n="2" />, Y Prabhabati Devi<fnref n="3" />

## Introduction

Obesity is a condition, in which you have too much body weight for your height, it results when intake of calories is more than are burned by exercise and normal daily activities. Overweight and obesity are due to accumulation of excessive fat. Obesity has grown to epidemic proportions with over 4 million people dying each year as a result of being overweight or obese in 2017 according to global burden of disease.

Industrialization and urbanization have been shown to play a role in determining the nutritional status of population groups living in urban area. Recent studies suggest that the technological advances are largely responsible for obesity epidemics. It is estimated that over 250 million people in low- & middle-income countries suffer from obesity. Different surveys have put the number of overweight and obese in India at 100 million.

Obesity results from a complex interaction of genetic, metabolic, psychological and environmental factors causing an imbalance between energy intake and energy expenditure.

Ace to NIH, USA an increase in body weight of 20% or more above desirable weight is the point at which excess weight becomes an established health hazard.

A complete evaluation of obesity includes persons' age, height, weight, fat composition and distribution. It is determined by BMI, which compares a person's weight with his height. It correlates well with obesity.

$$BMI = \frac{\text{weight in kg}}{(\text{Height in meter})^2}$$

BMI -25-39.9 GARADE I obesity.

BMI 30-39.9 – GRADE II obesity.

BMI >40 – GRADE III obesity.

A BMI of 25-27 is considered warning sign and may warrant intervention especially in the presence of additional risk factors. During childhood increase in weight correlates due to junk foods, T.V viewing & Computer games. In the early years of life fat cells increases both in size & number, multiplication of fat cells continues throughout the growing years. After puberty fat is stored primarily by increasing the size of the adiposities that already exists. Although the total number increase may occur under some circumstances. Obesity in early life is always hyper cellular in type.

Increasing purchasing capacity of people, easy access to a variety of foods in the market, media and peer group influence, change in life style of people are some of the significant factors responsible for changes in the dietary habits of most population groups in the country today.

The traditional thali type of diet is gradually paving way off for the fast food and street food culture. Eating out has become a common practice among people irrespective of socio-economic status which is responsible for the increased occurrence of Food borne diseases. Unsafe food handling, insanitary food, poor food hygiene and lack of awareness on food safety issues among food handlers, sellers are some vital causative factors for the problem.

Microbial contamination happens to be the one of the big factors for food borne illness. Bacteria virus, parasites and fungi are the major contaminants affecting food safety. In addition, chemical contaminants like pesticides, fertilizers and food colours, environmental pollutant like dioxin, environmental pollutants like lead, dioxin and certain other food additives may also leads to the problem of obesity in adults.

<footnote n="1">¹SMS (Home science), KVK Madhopur, West Champaran 845454 DRPCAU, Pusa (Samastipur)</footnote>

<footnote n="2">²Assistant Professor -Cum-Scientist, Department of Soil Science, SRI, DRPCAU, Pusa, Samastipur 848125.</footnote>

<footnote n="3">³KVK Chandel, Manipur Centre.</footnote>
Imbalance between food intake, exercise and body's resting metabolic rate results in obesity among adults. Onset of obesity in adults however occurs due to an increase in the size of adipocytes rather than in numbers and there is increased risk of medical complications associated with it.

## Weight - Loss: Some Tips

Your body needs a certain number of calories and nutrients each day in order to work properly. If you skip meals during the day, you will be more likely to make up for those missing calories by snacking or eating more during the next meal. A healthier way to lose weight is to eat many small meals or to eat minimum of three meals, which include a variety of nutritious, low fat and low-calorie foods.

The best way to lose weight is to cut back on the number of calories you eat and be more physically active and develop positive thinking.

It does not matter what time of day you eat and how much you eat during the whole day, but it is the amount and type of physical exercise you indulge in which matters most.

Try not to snack while doing other things like watching television, playing video games or using the computer, if you want to snack while watching TV then keep small amounts of food with you.

No foods can burn fat: Some with caffeine may speed up your metabolism for a short time, but they do not cause weight loss.

Do not stop when hungry because impulse buying of 'Junk' food is likely to occur.

**Reduce stress:** find relaxation methods that work for you to limit the excess eating triggered by stress.

**Exercises regularly:** It helps burn the body fat and also strengthen the muscles.

**Slow and steady weight loss:** of more pounds per week is the safest way to lose weight. Very rapid weight loss can cause you to lose muscles rather than fats.

## Substituent Foods which Help in Weight-Loss

Try to eat a variety of foods, especially whole-grain foods and lots of fruits and vegetables. These foods will fill you up and are lower in calories than foods full of oils or fat.

Complex carbohydrates take longer time to digest, so we stay full for longer. Foods that are rich in complex carbohydrates, low in fat and high in fiber are very beneficial for an individual's health and well-being.

Potatoes, rice, peas and some vegetables like yam, sweet potato, turnips, beet-root and carrots are rich in complex carbohydrates.

Nuts are a good source of proteins and fiber and in small amounts, they can be part of a healthy weight loss program.

Low fat and not -fat dairy products are as nutritious as whole milk dairy products, but they are only lower in fat and calories.

Eating lean meat (meat without a lot of visible fat) in small amounts can be part of a healthy weight loss plan. They have nutrients that are important for good health like the number of calories depends on the amount of carbohydrate, protein and fat in the food. Carbohydrates and proteins contain about four calories per grain and fat has more than twice that amount (9 calories per gram). Excess protein or carbohydrate intake is also converted to fat and stored in the body. Cut down on sugar and avoid fried foods. Do not count out fat altogether. Fat is necessary to maintain a healthy body and it help to keep up both energy level and metabolism. Some food labels may show 'low-fat' or 'no fat' claims. But these foods may still have a lot of calories. These foods have extra sugar, flour or starch thickness to make them taste better. These ingredients can add calories, which in turn can lead to weight gain. It is also important to drink enough water each day. You may need to drink a minimum of 8-10 glasses of water daily.

Alcohol has a high calorie content and a part from endangering health. It may act as a causative factor for obesity. Fruits and vegetables are the main sources of nutrients in vegetarian diets. Most fruits and vegetables are naturally low in fat and calories. Nutrients normally found in animal products but are not always found in a vegetarian diet are iron, calcium, vitamin D1, B12, and zinc. Here are some foods that contain these nutrients.
Whole iron grain cereals, pulses (especially soy beans, chick pea), dark green vegetables, dried fruits especially figs, raisins, apricots, pumpkin seeds and sun flower seeds. Dairy calcium products, Broccoli. Zinc whole grains (especially the germ and bran of the grain), dairy products, nuts, leafy vegetables and root vegetables (onion, potatoes, carrots, radish).

B12 cereals, dairy products Vitamin D milk soya milk or a small amount of sunlight

Vegetarians must eat a variety of plant foods over the course of a day to get enough protein. Those plant foods that have the most protein are lentils, nuts, seeds and peas.

Conclusion

Obesity, like many other chronic disorders is more often controllable than curable. Research suggests that losing 1/2-2 pounds a week by eating better and exercising more is the best way to lose weight and keep away from this problem. It should be a major priority for the whole family to undertake more exercises, eat healthy and develop a healthier life style. Sensible calorie restriction coupled with an enjoyable exercise program offers the greatest potential for success.

Despite the advances in research, however, children, adolescents and adults are continuing to become overweight and obese, Due to the complexity of obesity more research is needed for prevention and control of this major public health problem.

References

1. Goldstein D J.Beneficial health effects of modest weight loss.Int J Obes Relat metab Disord 1992;16(6):397-415.

2. Odgen CL, Carroll MD, Kit BK, Flegl KM. Prevalence of childhood and adult obesity in United States, 2011-2012. JAMA 2014;311(8):806-814.