Kinnaird College for Women

Fundamentals of Human Nutrition

POST MID PRESENTATION
OBESITY

SUBMITTED BY = Maliha Khalid, Fiza Azeem, Ayesha Masood,

Kashf Nadeem
SUBMITTED TO= Miss Qurat ul Ain
DATE OF SUBMISSION= JULY 2020
SECTION= B
SEMESTER= 2
BSc Food Sciences and Human Nutrition
SESSION ‘2019-2023’
Table of Contents (Obesity)
Introduction
Obesity and Pakistan
Causes of Obesity
BMI
Health effects of obesity
Effects of obesity on social life
Risk factors for obesity
Diagnosis of Obesity
Curing Obesity
What happens if obesity remains untreated

OBESITY
Introduction:-
Obesity is a medical condition in which the body has more than normal accumulated fat and it is
adversely affecting the body and patient’s health. Obesity is a preventable and curable disorder
through changes in our life style and diet. However, obesity may be a result of genetic
abnormalities and hormonal imbalance. Obese people have more energy expenditure than normal
people as energy is needed to maintain the extra body
weight.
Obesity is a leading cause of death all around the
globe. However the prevention is quite simple to
describe and very difficult to carry out; that is knowing
your calories, not consuming extra calories and also the
source of calories must be more carbohydrates
(wholegrain) and lesser saturated fats. To reduce
weight one should try to create a calorie deficit,
increase physical activity that ensures greater energy
expenditure. Dietary fiber must be an essential part of
diet to ensure a healthy and fit body.
It’s crazy how people in this world view obesity as a
curse and not a medical condition. Obese people have
always complained of feeling odd and left out in those
perfect bodies so they always try to find quick ways to get slim that are not at all healthy. Fad
diets are an example of what these people take support from.
A very popular fad diet is the ketogenic diet that is gaining popularity day by day. It involves
replacing carbohydrate with fat as the main fuel to the body. The body then undergoes ketosis.
This diet ensure quick weight loss but long term health issues such as low blood pressure, kidney
stones, constipation, nutrient deficiencies along with an increased chance of heart disease.

OBESITY AND PAKISTAN:-

Pakistan is number 9 on the list of obese countries. About 50% Pakistani population is obese.
Obesity is non-communicable epidemic in Pakistan that is not taken much seriously by the
inhabitants of Pakistan. The urban population is more prey to obesity than are rural area peoples.
Moreover, females of all ages are more prone to being obese than males.
One of the major cause of obesity in Pakistan is the Pakistani traditional cooking that involves
very good amount of oil and fat. Pakistani people are a big fan of ghee wale parathay.
Consuming such fatty foods everyday leads to obesity. The youth tend to eat high calorie snacks
and junk food that is taking them to the same destination of obesity through a different route.

CAUSES OF OBESITY:-
Obesity is very serious medical concern that may arise from a number of factors ranging from
environment and eating habits to lifestyle and genes. The causes of obesity are as follows;
 An unhealthy diet providing too much extra calories.
  More calories from fat.
 People with naturally slow metabolism
 Diet having more fast foods and less fruits and vegetables.
 Your genes determine how efficiently your body converts food into energy.
 Genes determine fat storage
 Prader willi syndrome (defected genes that cause person to be hungry all time)
 Cushing syndrome (abnormally high cortisol levels that increases appetite)
 Certain medications such as antidepressant, antipsychotic, diabetes medication, and
steroids can cause weight gain
 Very less physical activity
 People suffering from arthritis as they
usually have very less physical activity
 If you don’t have access to healthy food,
place to walk and exercise.
 People around you also affect your health.
 Lack of sleep can also be a factor causing
weight gain
 Pregnant women are very much likely to gain a lot of weight that is difficult to reduce
even after the baby is born.
 Yoyo dieting (periods of rapid weight loss and gain one after another)
 Stress and depression may cause a person to do overeating

BMI:-
Formula = weight (kg) / height (m) 2
BMI of 30kg/m2 or more indicates obesity. 40+ BMI is a sign of extreme obesity. Normal
healthy individuals have BMI between 18.5 to 24.9 kg/m2

HEALTH EFFECTS OF OBESITY:-

When a person has a large amount of fat in the body stored, it leads to obesity. An obese person
is prone to more diseases because the person is overweight. Thus obesity is major reason of low
standard of health in many obese individuals.
Here are different diseases obese people are prone too:
Hypertension
As a result of major consequence of obesity the hypertension and cadiorenal metabolic disorders
have increased .from Framingham study it shows that 78% of hypertension in men and 65 % in
women is linked to obesity .hypertension is when the systolic number is more than 140 and
diastolic number is greater than 90 .according to who the reasons of hypertension are unhealthily
diet with a lot of intake fats and that is same for obesity .thus an increase in obesity increases
hypertension .obese people need more pressure to move blood and thus high blood pressure is
cause of heart attack in people.
Type 2 Diabetes
About 80 to 85% of obese people are prone to develop type 2 diabetes specially people who have
fat near abdomen .if the BMI is greater than 30 it is linked to diabetes type 2 .obesity leads to the
insulin resistance . That is fat at abdomen causes the release of pro inflammatory chemicals thus
making the body less sensitive to insulin by disturbing its function and body is not able to
respond insulin.
Obesity also causes changes in metabolism that causes adipose tissue to realize molecules fat in
blood .this disturbs the responsive cells of insulin and leads to reduction in the insulin sensitivity.
Coronary Heart Disease
Firstly obesity due to high triglycerides increases LDL and moreover it reduces HDL .and HDL
is very important for reducing heart disease. An increase in obesity increases hypertension .obese
people need more pressure to move blood and thus high blood pressure is cause of heart attack in
people. Obesity leads to type 2 diabetes which again leads to coronary heart disease.
Osteoarthritis
Osteoarthritis is directly related to obesity .as the body weight increases it puts extra pressure on
knees and legs .extra 10 and 15 kg puts weight on knees .it does a lot harm to the knees .this all
is connected with obesity and excessive weight gain .

THE EFFECTS OF OBESITY ON SOCIAL LIFE

Obesity has immense effect on one’s life if they are obese .the effects could be so tremendous
that one’s mental health can be damaged to an extent that it may cause various mental health
diseases.
Stress /Anxiety and Depression
People who have obesity go through stress and anxiety as they face comments and judgments
from people regarding their body .they go through problems of self-esteem when they see these
perfect bodies around them and they think that they are unacceptable to the society as they are
unfit.
They are under constant pressure as they think everyone around them is judging them and they
are misfit for the society .even when they go for shopping for example they see those slim sizes
and think whatever they will wear will not suit them hence they get depressed and have lack of
self-esteem.
Social Problems Due To Obesity
Even if we look in Pakistan , girls who are obese are under constant pressure to get slim and even
to get married they have to get slim , yet another harsh reality is they face rejections because of
weight and from the thought no one would marry them , causes extreme depression and lack of
self-esteem .
Children who are obese often go through bullies, where they are being bullied by calling out
names because of obesity .In children this can cause feeling of shame and cause anxiety and
stress leading to even low performances in studies on not playing with their age fellows .it leads
to children not participating in society and extra circulars at all.
In an Ariel view obesity is cause go physical and mental illness , all the disease whether blood
pressure , coronary heart disease ,or osteoarthritis are linked to gaining excessive weight , and
consequently weight gain is stigmatized in our society as being an attractive trait making obese
people feel not a part of society and causes immense pressure on obese individuals.

RISK FACTORS FOR OBESITY

Obesity is caused at the simplest level by eating more calories than you are burning. However,
obesity is a complex condition caused by more than just eating too much and moving too little.
The world in which you live and the social standards of your society that surround food, eating
and lifestyle have a significant impact on what, where and how much you consume. Likewise,
the climate has an impact on how, when, and how you will be physically involved.

 Unhealthy lifestyle habits

Lack of physical activity, unhealthy eating patterns, not enough sleep, and high amounts of stress
can increase one’s risk for overweight and obesity.
Lack of physical activity
A high body mass index has been associated with lack of physical activity due to high levels of
TV, device, videogame, or other screen use. Changes in healthy habits, such as being more active
and reducing screen time, will help you reach a healthier weight.
Unhealthy eating behaviors
Some unhealthy eating habits can increase your risk of obesity and overweight.
 Eat more calories than needed. The number of calories a person needs will vary based on
your type of sex, age and physical activity.
 Eat too many trans and saturated fats
 Eat foods high in added sugars
Not enough sleep
Several research have observed high BMI in people who are not having enough sleep. Some
studies have seen a relationship between sleep and how nutrients are used for energy by our
bodies, and how lack of sleep can affect hormones that control hunger urges. 
High stress amounts
Acute stress and chronic stress affect the brain and cause hormone development, such as cortisol,
which regulates our energy supply and impulses to hunger. Acute stress will activate changes in
the hormone which will cause you not to eat. If the stress gets chronic, changes in hormones will
make you eat more and store more fat

 Age
Childhood obesity is a significant concern in the United States, and some groups are at higher
risk of childhood obesity compared with others. The chance of gaining excess weight rises with
ageing. Adults with a healthy BMI often begin to gain weight in young adulthood and continue
to gain weight until age 60-65, when they appear to start losing weight.

 Unhealthy environments
There are many environmental factors that may increase risk of overweight and obesity:
 Social factors such as low socio-economic status or unhealthy social or neighborhood
climate
 Constructed environmental variables, such as easy access to unhealthy fast food,
restricted access to leisure facilities or parks, and few safe or convenient walks in your
neighbourhood.
 Chemical exposure known as obesogens that can alter hormones and increase the fatty
tissue in our bodies.

 Family history and genetics

Genetic studies have found that in families overweight and obesity can occur, so it's possible that
our genes or DNA can cause these conditions. Studies have shown that certain components of
DNA contribute to obesity.
During pregnancy, eating too much or eating too little can change the baby's DNA and may
affect how the child stores and uses fat later in life. Studies have also shown that obese fathers
have changes in DNA in their sperm which may be passed on to their children.

 Race or ethnicity
In certain racial and ethnic minority groups the prevalence of overweight and obesity is high. In
American adults obesity rates are highest in blacks, followed by Hispanics, then whites. It refers
to men or women. Although Asian men and women have the lowest levels of unhealthy BMIs,
the abdomen can contain high concentrations of unhealthy fat. Samoans may be at risk of
overweight and obesity as they may possess a form of DNA that is associated with increased
BMI but not typical complications associated with obesity.

 Gender
In the US, obesity is more prevalent in black or Hispanic women than in black or Hispanic men.
Gender of a person can also influence the way fat is processed in the body. For instance, women
tend to store less unhealthy abdominal fat than men do.
In women with polycystic ovary syndrome (PCOS), too, overweight and obesity are common. It
is an endocrine disorder that causes large ovaries and prevents proper ovulation, which can lower
fertility rates.

 Medical Conditions
Overweight and obese are associated with a number of medical conditions, including:
 Cushing's syndrome (a rare condition caused by excessive cortisol output by the adrenal
glands)
 Eating disorders include binge eating disorder, bulimia nervosa and eating disorder at
night
 Deficiency of the growth hormone
 High Testosterone (hypogonadism)
 Underactive thyroid (hypothyroidism)
 Insulinoma (a pancreatic tumor that secretes insulin);
 Ovarian Polycystic Syndrome
If obesity induces the medical problem, or whether the disease causes obesity, is not apparent in
some situations.

 Childhood weight
The weight of a person during childhood, adolescence, and early adulthood can also influence
the development of obesity in adults. Diminishing the incidence of childhood obesity is also one
of the areas that should be focused on in the fight against obesity. For instance,
 In the early 20s, being mildly overweight was associated with a substantial incidence of
obesity by age 35;
 In older childhood, being overweight is highly predictive of adult obesity , especially if
the parent is also obese;
 An even greater predictor of adult obesity is being overweight during teenage years. 
  Hormones. 
Women tend to gain weight especially with the use of oral contraceptives during certain events
such as pregnancy, menopause and in some cases. With the availability of the lower-dose
estrogen pills, however, weight gain wasn't as high a risk.

DIAGNOSIS OF OBESITY
In order to diagnose obesity, a doctor may perform the following.
 Taking health history: A doctor may check history of weight loss, weight loss activities,
physical activity and exercise behaviors, eating patterns and appetite management, what
other problems you have had, medications, stress levels and other health issues. The
doctor can also study the history of the family's health to see whether you may be
predisposed to those conditions.
 Full physical examination: This involves measuring your height; testing vital signs,
such as heart rate, blood pressure and temperature; hearing heart and lungs; and
inspecting abdomen.
 To measure the BMI: Health care professional should test body mass index (BMI). A
BMI 30 or greater is known to be obesity. Numbers greater than 30 increase the risks to
health even more. BMI should be checked at least once a year as it can help determine the
overall health risks one faces and what treatments might be appropriate.
 Measure your circumference to the waist: Fat accumulated around stomach, often
referred to as visceral or abdominal fat, will increase the risk of heart disease and diabetes
further. Women with a waist (circumference) measurement of more than 35 inches (89
centimeters or cm) and men with a waist measurement of more than 40 inches (102 cm)
may have more health risks than those with smaller waist measurements. Your waist
circumference should be checked at least once a year, as should the BMI measurement.
 To scan for other health concerns: If one has known health issues, a doctor will assess
them. A doctor will also check for other potential health problems, such as hypertension
and diabetes. A doctor can prescribe some heart tests, such as an electrocardiogram, too.
 Blood examination: What tests are depending on one’s fitness, risk factors and any
current symptoms that one might have. Blood tests may include cholesterol tests, liver
function testing, fasting glucose testing, thyroid testing and others.

CURING OBESITY
The goal of obesity treatment is to reach and stay at a healthy weight. This improves overall
health and lowers the risk of developing complications related to obesity. One may need to work
with a team of health professionals — including a dietitian, behavioral counselor or an obesity
specialist — to help you understand and make changes in eating and activity habits.
Treatment for obesity is targeted at achieving and remaining at a healthier weight. This will
improve overall health and reduce risk of developing obesity-related complications. One will
need to collaborate with a team of health professionals to help you understand and improve
eating and exercise patterns, including a dietitian, behavioral trainer or an obesity specialist.
All weight-loss programs require eating habits to change and increase physical activity. 

 Dietary Changes
To tackle obesity it is important to reduce calories and follow healthy eating habits. Although at
first you may lose weight quickly, the long-term steady weight loss is considered the safest way
to lose weight, and the best way to keep it off permanently.
No diet is ideal for weight-loss. Select one that contains balanced foods you know are going to
work for you. Changes in diet to combat obesity include:
 Cutting down on calories: The trick to weight loss is to reduce the amount of calories
you consume. The first step is to study your daily eating and drinking habits and see how
many calories you consume regularly, and where you can cut back. You and your doctor
will determine how many calories you need to take per day to lose weight, but for
women, a normal number is 1,200 to 1,500 calories and for men, 1,500 to 1,800.
 Feeling full on less: For a small number, certain foods — such as cookies, candies, fats,
and fried foods — contain a substantial amount of calories. On the opposite, fruits and
vegetables contain less calories for a greater portion size. By consuming greater portions
of low-calorie foods, you minimize hunger pangs, consume less calories, and feel better
about your meal, adding to how happy you are overall.
 Making healthier choices: Eat more plant-based foods, such as fruits, vegetables and
whole grain carbohydrates, to make your diet healthier overall. Highlight lean protein
sources — such as beans, lentils, and soy — and lean meats. Seek to include the fish
twice a week if you want fish. Reduce salt and add sugar. Eat small amounts of fats and
ensure that they come from healthy sources like olive, canola, and nut oils. 
  Restrict certain foods: Many diets restrict the amount of a certain category of foods,
including high-carbohydrate or full-fat foods. Ask your doctor which diet plans were
found to be successful and which would be of benefit to you. Drinking sugar-sweetened
beverages is a sure way to eat more calories than you intended and a good place to start
reducing calories is to reduce these drinks or remove them entirely.
 Meal Replacements: These plans suggest you replace one or two meals with their
products — like low-calorie shakes or meal bars — and eat healthy snacks and a healthy,
balanced, low-fat, low-calorie third meal. That form of diet will help you lose weight in
the short term. Keep in mind that these diets probably won't teach you how to change
your overall lifestyle, though, so if you want to keep your weight off you may need to
keep that up.

To lose weight — and keep it off — one has to adopt healthy-eating habits that can be
maintained over time.

 Exercise and Activity

An integral aspect of care for obesity is increased physical
activity or exercise. Most people, who can keep their
weight loss for more than a year, get regular exercise,
even just walking.
 Exercise: Individuals with obesity need to get
moderate-intensity physical activity for at least
150 minutes a week to avoid more weight gain or
maintain a small amount of weight loss. You will
need to work 300 minutes or more a week to achieve more substantial weight loss. When
your stamina and health improve, you'll possibly need to slowly increase the amount you
exercise.
 Keep moving: While daily aerobic exercise is the most successful way of burning
calories and losing excess weight, any additional activity helps burn calories. Simple
improvements can add up to huge benefits during the day. Park farther from the entrances
to the store, revive your household chores, garden, regularly get up and move around, and
 wear a pedometer to track how many steps you actually take over the course of a day. A
good recommended target is every day to try to hit 10,000 steps. Gradually increase the
number of steps needed to achieve that target.
One must remain active and perform exercise daily, simplest of which is walking.

 Behavior Changes
A behavior management plan will help you make improvements in your lifestyle to lose weight
and keep it off. Steps to take include reviewing your current behaviors to assess which causes,
pressures or circumstances may have led to your obesity.
Everyone is different and has various weight loss challenges, such as a lack of time to work out
or late-night eating. Tailor the changes in actions to resolve the individual issues.
Modification of behavior, also called behavioral therapy, may include:
 Counselling: Talking to a mental health professional can help you tackle emotional and
behavioral eating issues. Therapy will help you understand why you overeat and learn
how to deal with anxiety in a safe way. You can also learn how to track your diet and
exercise, consider the causes of eating and cope with the cravings of food. Counseling
may be individual or in a group. More-intensive programs — those requiring 12 to 26
sessions a year — may be more effective in reaching the objectives of weight loss.
 Support Groups: In community groups, you can find camaraderie and empathy, where
people share common experiences with obesity. Find out support groups in your region
with your doctor, local clinics or commercial weight-loss services.
Thus the change of behavior is very important in weight loss management.

 Weight-Loss Medication
Weight reduction requires a balanced diet and daily exercise. But the prescription weight-loss
medication may help in certain situations.
Weight-loss treatment is meant to be used in combination with improvements in diet, exercise
and behavior, not in place of them. The primary aim of weight-loss drugs, also known as anti-
obesity medicines, is to help one adhere to a low-calorie diet by avoiding the appetite and lack of
signs of fullness that occur as you attempt to lose weight.
If other diets and exercise programs have not worked and you meet one of these criteria, a doctor
may recommend weight-loss medication:
 The body mass index (BMI) is 30 or higher
 Your BMI is larger than 27 and you also suffer from obesity complications such as
diabetes, high blood pressure or sleep apnea
A doctor will consider health background, as well as potential side effects, before selecting a
drug for you. Most weight-loss products can't be used by pregnant women or people who take
other medicines or have serious health conditions.

 Endoscopic Procedure
These types of procedures don't require any skin incisions. After you get anesthesia, you insert
flexible tubes and instruments into your stomach through your mouth and down your throat.
Several different types of endoscopic weight reduction procedures are used. One treatment
includes placing stitches in the stomach to reduce their size and the amount of food that you can
eat comfortably. Doctors insert a tiny balloon into the stomach in another endoscopic procedure.
To reduce the amount of space available in your stomach the balloon is filled with water. It
makes you feel easier and fuller.
Normally, these treatments are licensed for people with BMIs of 30 or above when diet and
exercise alone have failed to function. The estimated weight loss ranges from 5 percent to 20
percent of total body weight loss between procedures.

 Weight Loss Surgery

Weight-loss-operation, also called bariatric surgery, is an option in certain individuals. Weight-
loss surgery reduces the amount of food you can consume safely, or increases food and calorie
intake, or it does both. Although weight loss surgery provides the best opportunity to lose as
much weight as possible, it can present serious risks.
Weight-loss surgery for obesity could be suggested if a person has tried other weight-loss
approaches that were not successful and:
 Has extreme obesity (40's or greater BMI)
 BMI is 35 to 39.9, and you may have a significant health condition linked to weight, such
as diabetes or high blood pressure
 One is committed to making the lifestyle changes necessary for operations
Weight-loss surgery helps certain people shed their excess body weight by as much as 35 percent
or more. Yet surgery to weight loss is not a miracle treatment for obesity.
It doesn't guarantee that a person is going to lose all extra weight or is going to hold it off long
term. Weight-loss progress following surgery relies on your dedication to make improvements in
eating and exercise habits for a lifetime.

Preventing weight regain treatment after treatment

Regrettably, it's normal to regain weight no matter what strategies you use to combat obesity. If
you take weight-loss medicines, you are likely to regain weight once you stop taking them. After
weight-loss surgery, you might even regain weight if you continue to overeat or overindulge in
high-calorie foods or high-calorie drinks.
One of the easiest ways to stop getting back the weight that you have gained is to get daily
physical exercise. Goal 45-60 minutes a day.
Keep track of your physical activity as long as it helps you stay inspired and on course. Speak to
your doctor about what new exercises you may be able to do and, if necessary, how to improve
your diet and exercise while you lose weight and achieve better health.
You may still need to be careful about your weight. The easiest way to maintain the weight you
lose off in the long term is to incorporate a healthy diet with more exercise in a realistic with
sustainable manner.
Taking one day at a time for weight loss and weight maintenance and surround yourself with
positive tools to help ensure for progress. Find a healthier lifestyle you can stick to over the long
term.

 WHAT HAPPENS WHEN OBESITY REMAINS UN TREATED?

Obesity, a serious health problem that can lead to several complications like, metabolic
syndrome, high blood pressure, atherosclerosis, heart disease, diabetes, high blood cholesterol,
cancers and sleep disorders. The Treatment depends on the cause and severity of your condition
and whether you have complications. The problem of obesity causes the risk of heart diseases,
type 2 diabetes, high blood pressure, cancers and many other type of chronic diseases. Childhood
obesity increases the chances that when you reach your youth you may have the health problems
like high blood pressure, high cholestrol, type 2 diabetes, joint problems, asthma and several
other health problems. Being obese may increase the risk for many health problems, including
 type 2 diabetes
 high blood pressure
 heart disease and strokes
  certain types of cancer
 sleep apnea
 osteoarthritis
 fatty liver disease
 kidney disease
 pregnancy problems, like having high blood sugar during pregnancy, high blood pressure,
and an increased risk for cesarean delivery (C-section).

What foods to eat?

Eat Well
Calories matter for weight-and some foods make it easier for us to keep our calories in check.
Healthy eating is a key to good health as well as maintaining a healthy weight. It’s not
only what and how much we eat but also, it seems, how we eat that’s important.
What to Eat
Choose least processed, whole foods to eat:
 Whole grains (whole wheat, steel cut oats, brown rice, quinoa)
 Vegetables (a colorful variety-not potatoes)
 Whole fruits (not fruit juices)
 Nuts, seeds, beans, and other healthful sources of protein (fish and poultry)
 Plant oils (olive and other vegetable oils)
Drink water or other beverages that are naturally calorie-free.
How Much to Eat
Age, gender, body size, and level of physical activity
instruct how many calories you need to consume
each day to lose weight or to stay at a healthy
weight. Online calorie-needs calculators are a bit
over-generous with their recommendations. And, in
practice, it’s hard for people to track the amount of
calories they take in each day.
A better approach to a healthy lifestyle is to adopt such habits that will help you avoid overeating
and skip some of the high-calorie, low-nutrient foods that are most strongly linked to weight
gain, such as sugar-sweetened beverages, refined grains, and potatoes.

How to Avoid Overeating?

 Eat breakfast. It may seems like that to skip a meal is a fast and easy way to cut on the
calories. Skipping the breakfast usually fails when hunger comes raging back mid-day,
and then it often leads to overeating.
 Choose small portions and eat slowly. Slowing down at meals and choosing smaller
portions can help avoid overeating by giving the brain time to tell the stomach when it’s
had enough food. Limiting distractions-turning off the television, computer, or
smartphone-can also help us focus on the food.
 Eat at home. Foods that are prepared away from homes, like fast foods, restaurants
meals and other foods tend to have the larger portions of food and less nutrition value
than the foods that are cooked at home by ourselves.
 Eat mindfully. Taking time to think about why you’re actually eating is an easy way to
avoid needless calories. Hungry? Make the healthiest food and drink choices possible.
Not really hungry? Choose something else to do or have a piece of fruit instead of a full
meal. When you do eat, focus all of your senses on the food, so that you can truly enjoy
what you are eating.

What not to eat?

Limit the foods and drinks listed below:
 Sugar-sweetened beverages (soda, fruit drinks, sports drinks)
 Fruit juice (you can take only a small amount a day)
 Refined grains (white bread, white rice, white pasta) and sweets
 Potatoes (baked or fried)
 Red meat (beef, lamb) and processed meats (salami, ham, bacon, sausage)
 Other highly processed foods, such as fast food, restaurant meals etc.
 Exchange refined carb sources for whole grains. A whole grain is a grain of any cereal
that contains the endosperm, germ, and bran, whereas refined grains retain only the
endosperm. A whole grain manages to hang on to all of the nutrients that are processed
in the refining. Store up on the whole grains such as bajra, maize and jowar and use them
often. Go for the black, red and brown rice instead of using the white rice. These whole
grain porridges can be used for breakfast. Stay away from red meat and go for lean meat
like chicken and salmon. Addition of protein with every meal could prove to be
successful for anyone trying to lose weight.
  Of the total calories, sugar intake should be less than 10% for a normal weight woman
who needs 1900Kcal/day, this 10% is about 10 -11 teaspoons of sugar. It would be better
if it is below 5%. Alot of the foods have natural sugar in them too, so one has to be
mindful of that as well.

And lastly, skipping meals is never a sustainable way to go about obesity management. Three
balanced meals are a must for everyone.
 REEFERNCES
https://en.wikipedia.org/wiki/Obesity
https://pubmed.ncbi.nlm.nih.gov/28712244/
https://www.mayoclinic.org/diseases-conditions/obesity/symptoms-causes/syc-20375742
https://www.nhlbi.nih.gov/health-topics/overweight-and-obesity
https://www.medicinenet.com/obesity_weight_loss/article.htmhttps://www.mayoclinic.org/disea
ses-conditions/obesity/diagnosis-treatment/drc-20375749
https://www.mayoclinic.org/diseases-conditions/obesity/diagnosis-treatment/drc-20375749