Overweight and obesity are defined as abnormal or excessive fat accumulation that presents a risk to health.  A person with a BMI equal to or more than 25 is considered overweight. A person with a BMI of 30 or more is generally considered obese.
Overweight and obesity are major risk factors for a number of chronic diseases, including diabetes, cardiovascular diseases and cancer.
Obesity can be controlled by following a controlled dietary regime,which mainly includes:

  • A low calorie  diet (500- 1000kcal less than Recommended Daily Allowances)
  • Low fat especially avoidance of saturated fats
  • Adequate protein, vitamin and minerals
  • High fibre





  • Do educate yourself about good food habits and balanced diet.
  • Do consult a certified professional before taking up any diet plan.
  • Do shop for low-fat and low-calorie food items.
  • Do stock only Healthy Foods at home.
  • Do take frequent small meals to avoid food cravings.
  • Do take more proteins in your diet so that you can stay longer without food.
  • Do add healthy foods to your diet like – oatmeal, walnuts, salads,
  • Do use warm water for drinking.
  • Do control your crave for oily and fried foods.
  • Do eat more low calorie vegetables like – bitter gourd, drumstick etc.
  • Do go for a brisk morning walk of 30 minutes.
  • Do Yoga and Meditation to manage your stress and fatigue.
  • Do eat Vitamin B-12 sources.
  • Do prefer steamed, boiled and baked vegetable rather than fried.
  • Do Avoid ‘Alcohol’.
  • Do drink skimmed milk instead of whole milk.
  • Do roast, bake or boil meat and other protein source those have fat.
  • Do include lemon in your diet and drinks.
  • Prefer only white portion of egg.
  • Physical activity is also equally important for reducing weight. One should exercise for 30 to 60 min daily Simple aerobic exercises and brisk walking helps in controlling weight.








Do not shop when you are hungry.

  • Do not watch too much TV.
  • Do not consider Fad Diets like – miracle foods for weight loss, weight loss without exercise.
  • Do not eat more carbohydrate vegetables like – potato etc.
  • Do not take more sugary or sweet products.
  • Do not go for fried and oily foods.
  • Do not make sedentary habits.                                         
  • Do not go for excessive sleep.
  • Do not eat fast foods.                                         
  • Do not skip any meal.
  • Do not drink less than 8-10 glasses of water daily.
  • Do not eat salty foods or excess salt in meals.
  • Do not eat butter, oil or ghee. Use vegetable oil.
  • Do not ‘Smoke’.
  • Do not eat more carbohydrate sources like – rice etc. Eat complex carbohydrates like – cereals, oatmeal.
  • Do not over-eat or under-eat.