Obesity is one of the most serious health problem faced by the people around the world. If the consumption of food is in excess of physiological needs of the body, it leads to the deposition or storage of fat which leads to obesity or over-weight problem. Obesity can occur at any age in either sex. Obesity is often the underlying cause of many other diseases and health related problems such as hypertension, diabetes, arthritis, gout etc.

The main cause of obesity is often over-eating. If the intake of calories is more than the body’s requirement, the extra calories are converted into fat. Besides this, sometimes there are some other psychological reasons for people to indulge in over-eating. Generally if the person is depressed due to certain reasons, or bored, unhappy, lonely, they tend to over- eat. People who are from discontented families or are facing social or financial crisis tend to over-eat as eating is a pleasure and solace to them.

Sometimes the disturbances in hormones due to thyroid or pituitary gland problems or menopause also cause obesity. In such persons, the basal metabolism rate is low which cause obesity unless they go on low-calories diet.

Fletcherism- One of the sure methods to lose weight is the practice of “Fletcherism”. This was discovered in 1898 by Horace Fletcher of USA. Fletcher was overweight and always suffered from indigestion, frequent episodes of flu and generally feeling of tiredness. After trying out various things, he did a detailed study of the food etc that he was taking, he came up with the rules of Fletcherism. Fletcher followed these rules for 5 months and lost more than 60 pounds and felt much better than he had all his life. The rules of Fletcherism are as follows:

1. Chew your food to a pulp or milky liquid until practically it swallows itself.
2. Never eat until you are hungry.
3. Enjoy every bite or morsel, savouring and enjoying the flavour until it is swallowed.
4. Do not eat when tired, angry, worried, and at meal-time refuse to think or talk about unpleasant subjects.

Exercise An exercise involving 30-60 minutes of vigorous physical activity everyday is a must to lose excess weight. You can indulge in any kind of physical activity- Swimming, walking, jogging etc. This is the first step to lose unwanted extra calories.
-     Add weight bearing exercises to tone up your body.
-     Include 5 servings of fruits and vegetables in your daily diet. Fruits and vegetables are excellent source of vitamins and minerals and provide adequate nourishment while keeping your calorie intake low.
-     Keep your portions or serving size of meals small.
-     Eat small meals around 5-6 throughout the day instead of 3 big meals to boost up the rate of metabolism. This will help to control your hunger pangs and keep the blood sugar level balanced. Do not step out of the house without having breakfast.
-     Avoid processed foods and fast foods as they are always high in calories and have high sodium and fat content. Instead go for fresh, simple home cooked food.
-     Eat wholesome food. Eat brown rice, whole grain pasta or bread and go for organic fruits and vegetables.
-     Losing weight doesn’t mean that you can’t enjoy life and skip parties. If you have a party in the night, go easy on food in the lunch time. Eat a soup and light salad to balance out your calorie intake. The other way to control calorie intake is to eat a small meal before leaving for the party. This will ensure that you will consume less of calorie laden food at the party.
-     Always read the food labels carefully and notice the calorie figures and the number of ingredients. The nutritional label helps to select the foods with low calories.
-     Avoid or reduce sugary and fizzy drinks instead drink at least 8 glasses of water every day. It not only keeps the body hydrated but also helps to get rid of toxins.
-     Simple life style changes can help a lot to lose that extra fat. Use stairs instead of escalators/lifts. Use a bicycle to commute to your office or to the nearby grocery store. You will burn calories, save your fuel and will do a big favour to the Go Green campaign.
-     Indulge in simple calorie burning chores at home such as wash your car, do spring cleaning on the weekends, prune your garden, take your dog for walk, play with your kids.
-     Keep a hobby to remain busy and join a club related to your hobby.
-     Don’t indulge in snacking between the meals. Try not to eat your dinner late.