Weight loss and control is a common problem in our society. All ot us worry about our weight almost everyday. We realize that 'controlling' or 'reducing' the weight is a necessity, little do we know exactly how much or how to actually go about doing the same. Frustration is commonly encountered when we cannot maintain the desired weight. Maintaining proper weight not only improves the way we look, but it also makes the person teel young, energetic, contident and motivated. While Cardiovascular disease maybe the number one cause tor mortality and morbidity in the whole world, overweight and obesity are the tactors that actually contribute to the development ot cardIovascular disease Overweight versus Obesity Overweight implies that an individual's I body weight exceeds the population average as determined on the basis of gender, height and frame size. There are reference tables, which are most commonly used for estimating ideal body weight. There is a large potential for error in these charts (commonly seen onweighing machines). For e.g. a professional body builder or rugby player with large muscles are always going to weigh more than a non-athlete of the same height and sex. In fact, such athletes have a large lean muscle mass and low body fat percentage. Obesity can be broadly defined as an excessive enlargement of the body's fat stores. The body fat can be either essential fat or storage fat. Essential fat as the name suggests is essential for the body's normal functioning. This component of the body fat is approximately 3% in men and 12% in women. In women the fat is distributed characteristically in the mammary glands and pelvic -region. Further the distinct fat distribution pattern between sexes is regulated in part by lipoprotein lipase, an enzynie produced by adipocytes (fat cells). Thus females have a large concentration of this enzyme produced by adipocytes around the hips, while in men it is around the abdominal area. The storage fat is de
posited throughout the body. The majority of storage fat is subcutaneous. It serves as insulation and as a protection from physical trauma. Diet and exercise commonly affect this type of fat. There is no line to differentiate between a normal and an overweight/ obese person. The scientist have come to a conclusion as of now that 20% fat for men and 30% fat for women would constitute obesity. The percentage of body fat increases with age accompanied by a loss in the lean muscle mass. Therefore it is more challenging to maintain body weight and fat, as one grows older. The misconceptions that as you grow older you are allowed to put on a bit of weight is wrong.

Weight problems
Simple measurement of weight on the measuring scale and comparing vourself with the reference list can be misleading as the reference tables listed cannot be applicable for the general population. In fact if you are using an imported scale the reference list will always be wrong as we Indians are termed as ethnic groups and research findings have confirmed that there is a large variability within our groups and the white population of western world. It would be ideal to use the laboratory techniques like underwater weighing, 40K spectrometry or NMR. However the cost of these equipments is so enormous that it should take some time before we can afford these techniques in India. A convenient method is to use the famous BMI equation; i.e. B.M.L = W / h2 where BMI is the body mass index; W is the weight of a person in kilograms di- vicied by h, the height squared in meters. The health risks associated with overweight/ obesity increase as the BMI exceeds 30. Skinfold thickness is also commonly used method. This method is again subject to operator error. The Skinfold thickness method can be used to document changes in fatness due to weight loss programs.

Ideal body weights
In an ideal world it would be great if we could maintain the same body weight for the rest of our lives. Before starting a weight reduction program a thorough history of medical problems and life style needs to be taken. E This will help set an individualized weight control program. In this procedure, the person's lean body mass [fat-free weight] is calculated - using the percentage of body fat by "Skin-fold thickness method". Desirable bodyEnergy balance concept
Our body deals with energy transaction day in day out. Thus there is energy intake and energy expenditure. The body weight will remain constant when energy intake is equal to energy expenditure. The energy intake is determined by what we eat and not how much we eat. The energy expenditure is determined by a number of factors. The resting metabolic rate and basal metabolic rates are terms commonly used by fitness trainers to sound convincing without knowing exactly what they mean. Resting metabolic rate constitutes the largest of the daily expenditure amount [see table 1]. This energy expenditure is compulsory and cannot be changed voluntarily. So
. next time someone says 'I will increase your BMR/RMR say he/she is wrong'. Resting metabolic rate is calculated some 2-3 hours after eating a meal in a laboratory, while the Basal metabolic rate is calculated in hospital settings. In simple words RMR/BMR is the energy expended to perform all body reactions and functions.
The recommended composition of a diet should include 50-60% carbohydrates, 30% fat, 10% proteins, less than 300 mg/ day cholesterol and no more than 3g/day of salt. The digestive efficiency for these food groups is
ow given in the table. Thus for carbohydrates its almost 97% which is more than fat and protein, further its caloric value is 4 kcal/ g. For
Thermic effect of food = 5 - 10 %
Environmental factors =<5%
some reason in our country the old myth that eating rice/bread increases weight/converted into fat is still advocated by ignorant people. Carbohydrates are converted. into fat only when a person is recovering from an episode of malnutrition or a major illness.
How to increase energy expenditure
As explained in the table above the energy expenditure is made up of different components. While resting metabolic rate cannot be changed physiologically, the exercise energy, thermic effect and environmental factors, which. contribute to the expenditure, should be looked at while structuring the program, as they are more variable. The exercise intnsity is classified into mild, moderate or severe depending on either the V02 Max or the METS. V02 Max is the percent of the maximum oxygen consumption while carrying out physical activity and METS is multiples of resting metabolic equivalent consumption. To have the best and desired result from an exercise program the exercise has to be carriEd out at the specific percentage of V02 Max.
Weight reduction programs
While structuring a weight reduction program, setting realistic goals becomes the first step. The rules are very simple to follow.
1. Reduce calorie intake below the daily energy requirements         ..
2. Increase caloric expenditure above intake through exercise
3. Combine 1 and 2 FITNESS
(C) Electric muscle stimulators to get the perfect abs. Physiotherapist are better qualified for these things, always ask a physiotherapist whether such things would help.
(D) Plus and minus tablets. I would suggest you simply avoid such mixtures. Always seek medical help if you insist on using these substances.
(E) Newspaper Advertisement "My wife and me were 80 and 95 kgs., we have lot 16 kgs. weight in 3 months after joining this new 'ce thing in Mumbai suburbs without sweating". Think about this if anyone were to be penalized for eating and not maintaining weight, the results would be as good. The secret of their success is to put you on unhealthy diet schedule and further penalize you even if you put on a few grams each week. So you pay for not eating in the first place and further you pay for eating a bit too. Those machines will even put Einstein to shame. In short any weight loss program that does not include physical activity and advocates unrealistic diet plans are unlikely to be medically acceptable. Always ask you Doctor before falling prey to this giant money making business. Some II do" s and II don't" s of the program
1. Caloric intake should not be less than 1200 kcall day. That is the minimum required for the maintenance Resting Metabolic Rate.
2. Include food items that are acceptable to the dieter. Don't force him/her to become a vegetarian or make him/her drink and eat unheard juices and vegetables.
3. Don't jump to change the diet, change the habits first before changing the diet.
4. Provide a negative energy balance that allows a gradual reduction in weight. So no crash diets, no 'only fluid therapies', and no 'short cuts through tablets and tonics'.
5. Always advice on exercise and diet. Make the person understand that he/she has to follow this program for the rest of their lives. Don't scare them with unrealistic goals and" diet + exercise programs.
6. Allow gradual progression of the program.
Step up diet and exercise with time.
7. It is important that the weight loss programs be monitored regularly. Do not allow the person to cheat. Determining success of the weight loss program"
There are a lot of new products and weight control programs being advertised in papers and magazines in - India. Most of these programs are unstructured and non-scientific. There is no research carried out on the efficacy of these results nor are these advertisements being monitored so its very easy to fall in trap.
Some common traps and their basis
(A) Lose 5-10 kgs. in 1 week. To be avoided
like plague. Unrealistic programs. All that they advocate is use of low carbohydrate/protein food. This makes the person lose carbohydrate i.e. glycogen along with which there is a large amount of water lost. Glycogen is stored with water and therefore the person gets mislead that he is losing weight and in fact ends up losing lean muscle mass.
(B) Magic. waist belt. Does nothing than windin2 the lar2e bellv.
Conclusions" Maintenance of ideal and optimal body weight is essential for healthy life style. You don't have to be wealthy to be healthy. Regular and moderate diet with physical activity is essential for weight reduction and control.
There are many commercial product and institutes in Indian market, which mislead the readers into buying their products. These products are not accepted by any recognized medical fraternity therefore always check and seek help of your doctor before risking your life and hard-earned money into it.