Fatness to Fitness; A new Vision to weight management

Fatness to Fitnessr
Dr. Santosh Jalukar

In clinical practice some patients ask treatment for putting on weight and many come for reducing the weight. Very few are happy with their own physical state. No doubt that very slim or very obese, both conditions are not healthy. Even then if you look health wise, it is good to be slim than being obese. It is very difficult to trim down when you become obese. Not only it looks ugly but also such people are predisposed to number of diseases like High blood pressure, High cholesterol, Type 2 diabetes, Stroke, Gallbladder disease, Osteoarthritis, Heartburn, Snoring, Shortness of breath, some types of cancer, Depression and also infertility. The lifespan of obese individuals is generally less than slim people. Therefore it is good to be slim than dreaming to put on weight. Overweight makes an individual less active which again tends to increase weight and finally leading to unhealthy situation. The consequences of obesity are well-known to even laymen and hence the obesity clinics have huge number of cases all over the world. It is essential to understand the causes, various treatment modalities, know the effects and side-effects of treatments, diet management, exercise importance and lifestyle modulation for obesity.

Basic understanding about obesity: Obesity is the consequence of excess adipose tissue getting accumulated in the adipocytes (fat cells). The number of adipocytes is usually constant in an individual but when such individual become obese, the content of each cell multiplies. It can be as more as 100 times of its original size. After the capacity is fully acquired, the number may start growing subsequently. The content of adipocytes is called fats in layman’s language and triglycerol in technical language. This fat is like wax which solidifies with cold temperature and melts with heat. The basic line of obesity management is based on this fact. Whether it is medicine, diet, lifestyle of any other way of treatment, the concept remains unchanged. The thermogenic treatment modalities are therefore bound to impart some untoward effects on the system. They increase the Bmr which leads to increase appetite. Hence it is essential to have a dual approach which will prevent the effects of thermogenic untoward effects and protect the digestive system from such effects.

Two types of obese personalities: In the society we find people with voracious appetite and because of over-eating; they tend to put on weight. Another group consumes very less amount of food even then they become obese. Therefore it is essential to understand the constitution before initiating the treatment. Ayurveda has described different approach considering such constitutional variation. The usual anti-obesity herbal formulations have thermogenic effect which naturally tends to stimulate appetite. Adipose tissue (Fats) is like wax which melts on heating and consolidates when cooled down. The thermogenic (heat generating) herbs are essential while considering obesity regime. In classical textbooks of Ayurveda, out of 29 herbs mentioned for obesity treatment, 20 of them are found in appetite stimulating formulations. It simply proves that anti-obesity formulations may affect appetite in different way. When considering the treatment modality of obesity, it is therefore more logical to consider two factors. The first composition should low down appetite and second to burn the deposited calories in the body. Long-term fasting reduces body weight because the digestive enzymes catabolize the tissues starting with mucous membrane, then muscles and adipose tissue. When such enzymes are stimulated, they will naturally trigger the activity and in turn help to trim down the body weight.

Two way approach: Appetite suppressing herbs are not much known except for Garciania and Hoodia. There are many research papers having controversial views about the efficacy of these herbs. Looking deep into Ayurvedic literature, there are many herbs mentioned for appetite stimulation and “Pitta shaman” group have very activity to reduce the appetite. Various globally acclaimed research jou
als have also published supportive data to validate the actions of these herbs. The two way approach to overcome obesity problem is therefore very scientific and has also clinically proven benefits. The appetite lowering herbs reduce the enzyme flow; strengthen the mucous membrane of digestive system to tolerate the thermogenic effect of anti-obesity herbs. The appetite lowering herbs also possess the property to lower the serum cholesterol levels in the blood which is an added advantage. The appetite lowering composition works best when consumed withi
30 minutes before meals and the calorie burning composition does wonders when consumed withi
2 hours after meals. The calorie burning composition otherwise may create some side effects like heart-burn, headache and regurgitation of food but the appetite lowering formula guards the possible unwanted effects. Thus a two way anti-obesity treatment has no side effects but added side benefits while treating obesity.

Why such formulations cause weight gain when the treatment is discontinued?
Most of the anti-obesity products possess only thermogenic properties to achieve lipolytic results. As seen earlier, they also stimulate the enzyme secretions. While the treatment is in progress, they inhibit the absorption of fats and effectively eliminate it from the body. The effect on the physiological function remains constant. When an individual discontinues the treatment, the accelerated enzyme flow remains constant and thereby the appetite increases. It naturally affects the food intake and weight gain restarts.

Importance of diet and lifestyle: It is needles to emphasize the importance of diet and lifestyle while considering successful conquer in obesity. I am purposely avoiding mentioning things like “stay away from sweets, fried food, chocolates etc.” as these are very common and a schooling child would also know about such suggestions. There are small things making exceptional outcome as far as obesity is conce
ed.
1. Never consume sweets at the end of meals even if it is routine to have desserts at the end. Principally obesity arises due to extra intake and less expenditure of calories. To understand the idea behind this phenomenon, you can perform an exercise. Consume your usual food and then end with a calculated quantity of sweet. Next day, start your meal with same quantity of sweet and then begin your usual food. You will notice that the food intake will be almost half than your normal intake. This is how you can reduce the caloric intake and immediately start feeling lightness of body.
2. Avoid eating fruits at the end of meals. Fruits contain good amount of sugar. The peel of the fruit contains astringent properties which balances the sugar. This arrangement is made by Mother Nature to combat the unwanted effects sugar. Hence, as and when possible, it is recommended to consume fruits along with the outer skin for added health benefits. It is easy to have apple, chickoo, mangoes and some grains with the skin. The concept of consuming brown bread (whole wheat bread) is supportive to this statement. The reason of adding saffron or nutmeg to sweets is to compensate the sugar with little amount of bitter or astringent taste which resists the unwanted effect of sugar.
3. Water is essential component for maintaining the electrolyte balance in the body. It also helps for accelerating the digestive process and proper assimilation of food. Cold water obstructs the flow of digestive enzymes and hence leads to digestive disorders leading to obesity. Therefore if you are serious about slimming, avoid consuming cold water intake or even other chilled beverages unless very essential. Some countries in East serve only warm water to household guests or even in restaurants, which is really a good practice for health conscious individuals. In India, states like Kerala, which is quite hot throughout the year, serve warm water routinely for health concern.
4. Don’t drink glassful of water at the end of meals: Consuming water at the end of meals also leads to more heaviness in the abdomen. It weakens the concentration of digestive enzymes which slows down the digestive process leading to more accumulation of adipose (fat) tissue. If you are serious about slimming, you may drink little amount of water at the beginning of meals.
5. Tea and coffee is offered several times for any walk-in visitor in office or at home. While offering, we also have a tendency to share little amount each time. The sugar intake with such numerous times may lead to high caloric intake unknowingly which may become major health issue in long-term.
6. Avoid sleeping immediately after meals. The calories need mild physical exercise when the tummy is full. Taking rest after meals leads to weight gain.
7. Early to bed and early to rise, that’s the way to be healthy, wealthy and wise. Even if the proverb is pretty old, it is true and good to follow. It is observed that most of the obese people have late sleeping habit and hence they get-up quite late.
8. Milk and other dairy products have substantial amount of proteins, fats and carbohydrates. These nutrients get converted to fats easily if the body has excess of storage. In short, better to be vegan for slimming.
9. Human body is created by the creator of nature for consuming vegetarian food only. After in-depth study of human physiology, it is evident that man is born to be herbivorous. If at all you are fond of Non-vegetarian food, consume it in moderation, once or maximum twice in a week and that too only during lunch.
10. Sedentary lifestyle is yet another cause of obesity. Keep working, be active, avoid laziness in life which will keep you healthy and fit.
11. Sleeping during day time is extremely unhealthy. It is not only bad for obesity but can lead to many other health complications.
12. The sense of fullness of stomach is signaled by the brain and hence the brain gives the instructions to the body to stop taking food. This sensation is passed on by the hypothalamus of the brain after about 10 to 15 minutes of the capacity of the stomach. Therefore it is good to wait for some time after certain quantity of food intake. The brain will then direct the sense of satiety and prohibit you to accept more food.
13. Form a habit of limited intake. This is especially for those who have the habit for eating huge amount of food. If you gradually reduce your intake, your body will get used to it and then without feeling of weakness, you will succeed in achieving the sense of lightness of the body.
14. There are many controversies about number of intakes in a day. It is a sincere attempt to explain you the right way for better health. Do not keep starving more than a time span of 8 hours and avoid repeat food intake withi
4 hours after initial intake.
15. Little but regular exercise is most important rather than performing rigorous exercise for body building. It is observed that apparently healthy and muscular people (those who are keen on body building) have low immunity. They have weak bones and even minor accidents can cause fractures very soon in them. Their intellectual excellence is also seldom seen. They suffer from frequent digestive upsets with negligible changes in food habits. The reason is that the nutritional constituents are utilized by the muscular tissue and other systems in the body remain unattended and remain unde
ourished. Whereas, individuals performing little but regular exercise have better health profile.
16. About alcohol: If you are fond of alcoholic drinks, you may have small quantity after dinner. Consuming it before meals increases appetite and enhances overall intake. When alcohol is consumed at the end, it helps to activate the enzyme flow and support to the digestive process. Practically this custom is quite accepted in the west, which is good from health point of view.
17. Exercise: The importance of exercise is unquestionable. It is essential to understand the type of exercise to be performed in weight management. The adipose tissue lies between the muscles and the skin. Some adipose tissues lie between the muscles. Therefore, squeezing type of muscular movements help to eliminate fats rapidly than any other exercise. Only cycling, running etc. will help but it will take more time to achieve the same results.
Last but not the least, one should understand that medicines contribute only 5% to health but good diet and regular exercise contributes 95%. Hence it is irrational to depend on medication for health conce
s. Ayurveda has identified many such formulations and the summary of the studies is mentioned in the original texts of Ayurveda. Modern research is simply trying to find the mode of action of the herbs and then get a satisfaction of a step of achievement. It is rather impossible for the most sophisticated research laboratories in the world to recognize that how the Ayurvedic scientists of the then time would have conducted research activities and gathered such a treasury of knowledge for mankind. If, by any chance, one could not get the expected benefit from Ayurvedic treatments, it means that either the professional has mistaken about the diagnosis or the formulation is not of appropriate quality. Science can never be misguiding since it is originated by most superior talented scientists of the then time.

Dr. Santosh Jalukar 3/44, Madhavi Societyr
Mogal Lane, Mahim Mumbai 400 016
Email: santoshjalukar@rediffmail.com; Mobile: 9969 106 404