Are you obese? New Indian obesity guidelines here

Studies predict that India will be the global diabetes capital by 2050 if the abdominal and lower limb obesity and metabolic syndrome are not arrested. Alarmed by reports, the Health Ministry has reduced the cut-off for body mass index (BMI) to 23 kg/m2 to fight the battle against obesity. If your BMI is over 23 kg/m2, then you are considered obese. The global standard for BMI is 25 kg/m2. So, someone considered not-obese by most international standards, might be obese in India!

BMI is the ratio of the body weight in kg versus height in m2. Understand how to find your BMI here. We think its wrong to judge obesity by BMI- read here to understand why.

The guidelines were released jointly by the Health Ministry, the Diabetes Foundation of India, the All-India Institute of Medical Science (AIIMS), Indian Council of Medical Research, the National Institute of Nutrition and 20 other health organisations- Those with BMI of 25 kg/m2 will be clinically termed obese (as opposed to 30 kg/m2 at the international level) and those with BMI of 32.5 kg/m2 will require bariatric surgery to eliminate excess flab.

Along with the BMI guidelines, they have also released guidelines cut-offs for waist measurement at 90 cm for Indian men (as opposed to 102 cm globally) and 80 cm for Indian women (as opposed to 88 cm at the international level).

“The Indian body composition puts them in high risk for diabetes and hypertension (read more here). The guidelines—with revised statistics—will benefit the additional 15-20 per cent (60-80 million) of the Indian population who can now be clinically termed obese under the revised measurements,” Anoop Mishra, director and head, department of diabetes and metabolic diseases, Fortis Hospitals, New Delhi and Noida, said releasing the guidelines.

The study says one in every three Indians has high triglyceride (bad cholesterol) levels and 30-70 per cent has low levels of HDL (good cholesterol). For every 10 extra kilograms above the stipulated body weight (measured according to height), life expectancy of a person reduces by three years- the report said.

By the new obesity guidelines, every second person in Delhi fulfills the criteria of obesity or has excess abdominal fat and nearly one-fourth of the adolescent population in the capital has Syndrome X or metabolic syndrome, that heralds the onset of heart diseases and diabetes.

So, what are planning to do, to avoid obesity?

To really lose weight, get on a proper weight loss plan. Or see any of our customized fitness plans, likepersonal training, diabetes management, hypothyroid, pregnancy weight loss, and more..

Get Fit, Save the Planet

You’ve all heard of global warming, pollution and all of that. Have you done something about it? No, right?! Well, at Fitho … there’s a way you can, and get fit at the same time.

Here’s a list of 6 ways, how by being fit, you can make a difference and save the planet:
- Eating healthy: Eat less processed food, and red meat reduces your carbon footprint on the planet, since it takes less
- Climb Stairs: Instead of taking the elevator for a few floors, take the stairs. Its a top fat burning exercise, and you save electricity and thus fossil fuels.

- Run outside instead of the treadmill: besides seeing more of nature, you’re saivng a ton of power. Those treadmills are heavy on power usage! (Read- Are treadmills better for you?)
- Walk after dinner: You not only burn calories, but you also skip watching TV and saving electricity
- A stronger cardiovascular system uses oxygen efficiently and reduces your release of carbondioxide into the atmosphere.
- At a reduced weight, you will possibly need fewer calories to maintain yourself and thus more food for other people

You got any ideas on how you can save the planet by being fit- join the Be Fit for the Planet discussion.

Did you ever think that you could be fit and save the world? No, right?! Let us show you the way …

Expert weight loss advice & more- Fitho Discussion Forums

Ever wanted personalized fitness advice for free, from experts? Or wanted to share your fitness knowledge with others? Well, we have just the right thing for you- Fitho’s Health and Fitness Discussion forums. Here, you can discuss anything from Weight Loss, to Beauty Tips to Sexual Health, to Healthy Recipes, to Muscle Building to Yoga, Martial Arts, or even discuss anything even non health related.

Why discuss health and fitness?
Ever had any doubts? Ask them here. Get your questions answered and doubts cleared. Someone of the forum there would know the right answer, and answer your questions, like Neha asked- Which fruits are best for weight loss? See the discussion and responses.
Ask anything, and get answers. Share your experiences and get fit! See below for hot topics…

Hot Topics on Fitho Discussion Forums:

• Which foods are best for diabetes? – 7 replies
• How to get thinner and toned arms? – 5 replies
• Kareena Kapoor’s secret to weight loss and size 0 – 2 replies
• How do you use protein powder? – 4 replies
• When to eat, and when not to eat? – 1 reply
• Check out this delicious dessert recipe, and these smoothie recipes
• Is a fixed cardio routine better than varied one? – 3 replies
• Which muscles do girls like the most? – 2 replies
• How do you use yoga exercises for staying fit? – 3 replies
• What foods to eat for better sex? – 4 replies
• Do sexually active women perform better at work? – 2 replies
• Any exercise for good sex? – 3 replies

Excited?! Want to take part in the forums? Then, just do a quick registration and get rolling! We are very excited to bring all this to you. Hope you have fun with it!

Are Frooti drinkers fat and unhealthy?

Have you seen the new frooti ad? (watch below) It is full on unhealthy looking people. Most of them are really out of shape. Is Frooti trying to imply that its drinkers get unhealthy like that? Mango is healthy, but mango flavoured drinks like these are loaded with sugar, and we all know that Sugar Makes you Fat. If you keep drinking sugar loaded drinks consistently, you will promote fat storage in your body, and become unhealthy.

Indians are a higher risk of diabetes and hypertension- India is projected to be the diabetes capital of the world by 2050. Obesity is also on the rise in India. Indians already lead such sedentary lives, that its important for us to ensure we stay healthy and fit. Have you been trying to reduce fat, lose weight, or gain muscle- Call Fitho or email us at fitness@fitho.in. We provide effective diet plans and exercise plans that are customized to your needs.

If the video doesn’t work, view it here- YouTube Frooti New Ad. On a side note, we think its an interesting ad film

Tips to improve your health, fitness and sex life

In our previous article, we talked about how an unhealthy diet can negatively affect your sex life. Here, we will tell you all about how you can improve it

- Watch the Fat: The daily fat content of your diet should not be more than 30%. That’s the stipulated guideline for fat content in your diet. If you go over, you risk increasing fat storage in your body, along with cholesterol build up. High cholesterol reduces blood flow to all parts of your including your genitals for sexual arousal.

- Eat lots of fiber: Soluble fiber help to clean cholesterol build up in your arteries. With cleaner arteries, more blood can flow to all parts of your body, including your privates. Common sources of soluble fibre are legumes, oats, rye, barley, broccoli, carrots, onions, potatoes, apples and other fruits, etc. Check her for the whole list of sources.

- Do your Cardio: Cardiovascular exercises like cycling, running keep bad cholesterol down and raises good cholesterol. They also improves blood flow and circulation in your body, again benefiting sex life. Need some help to start running?- Here are tips to start running

So, keep the alcohol under control with these low calorie alcoholic drinks, follow these tips and improve your sex life.

To really lose weight, get on a proper weight loss plan. Or see any of our customized fitness plans, likepersonal training, diabetes management, hypothyroid, pregnancy weight loss, and more..

Fatty, unhealthy diet negatively affects your sex life

We’ve told you how fitter people have better sex, but an unhealthy diet can affect your sex life too in more ways than one! And not in ways that thrill your partner.

A fatty diet can lead to cholesterol build up in your arteries, reducing blood flow to all parts of your body including your privates, and thus reducing arousal. Every 1 point increase in your total cholesterol correlates to an 1.5 times greater risk of erection problems.

If you are on an unhealthy diet, then you probably have more fat deposits in your body. This is more bad news for men, since higher fat deposits in the male body is correlated to lower testosterone production- the male sex hormone. A substantial increase in fat deposits can affect the hormonal balance and can increase estrogen in the male body. Increase of estrogen production in the male body is related to growth of male breasts and other feminine features. Read our previous article on how to reduce male breasts, or fatty deposits in your chest area.

Did you know that drinking alcohol also lowers testosterone? And it promotes the production of estrogen, the female hormone in the male body- read here to know how alcohol gives you man boobs.

In our next article, we will tell about what you can do to get fit to improve your sex life. Till then, start watching your diet and alcohol intake.

Are you Indian? Careful about diabetes and hypertension

Research over the last several years has shown that Indian bodies and genetics are different from their western counterparts. Not in a good way- Indians suffer from abdominal obesity compared to people in the west, whose bodies are uniformly obese. As a result of this, Indians are at a higher risk of diabetes and hypertension.

There are currently 41 million diabetic people in India and this number is expected to rise by 170 per cent in the next 20 years. Even today, India has the largest population of diabetics in the world. By 2050, India is projected to be diabetes capital of the world. Today, one in every three Indians has high blood pressure, which is expected to shoot by 60 per cent in the next 20 years.

Not much can be done about the genetic risk of Indians, but a lot can be done to take measures about reducing your risk. First, get yourself tested for blood sugar and hypertension. Then, watch your diet and exercise. The Indian diet is very high on carbohydrates. Watch the type of carbohydrates that you put into your body- some carbohydrates promote fat storage. You don’t have to cut out fat from your diet. Just eat the healthy fat. Here are snacks that are delicious and healthy- Almonds keep you fit, Yoghurt reduces fat, Apple fights cancer, Guavas build immunity- read for their health benefits.

Need to lose weight. Call Fitho or email us at fitness@fitho.in. We provide effective diet and workout plans that are customized to your needs.

If you have not exercised in a while, then this is your chance to start- start with a walk, and graduate to a jog. There are innumerable benefits of running. Read these tips to start running. The classic pushup exercise, builds muscle and burns fat. This exercise is for great legs. Find out if its better to run on treadmills or outside.

You’re never to old to get in shape! If you need to lose weight, get on a healthy weight loss plan, with a balanced diet and an effective exercise routine. We even provide a personal manager to help you stay on track, and answer any questions. If you need more motivation, try our personal trainer program. On any of these programs, besides losing weight, you will be fitter, look better and be healthier. Isn’t that the point of weight loss?!

Family stress may raise obesity risk in children

Living in a stressful household may raise obesity risk among children, according to a study on families in Sweden. It found that children aged 5-6 years living in stressful households had the twice the risk of obesity, as compared to those in low stress households.

The family stressors were a number of various factors- ranging from parenting difficulties, spouse relationship issues, lack of social support to other life events such as family accidents, illnesses, death, divorce, unemployment and exposure to violence, as reported by Reuters Health.

In India, regardless of these factors, we are seeing more cases of childhood obesity. Its important for parents to ensure that kids get enough physical activity and don’t over consume junk food. The Indian diet is high in carbohydrates, and as we move up the financial order of society, so does the consumption of unhealthy food in our diet.

To lose weight, read these articles.

Does drinking Alcohol increase women breast size

In a previous article, we talked about how ‘Alcohol gives you man boobs‘. Read the article here. Basically, excessive consumption of alcohol throws off the hormonal balance, and increases the production of estrogen, which promotes the growth of fatty deposits in men, around the chest area- or in simpler words, gives you male breasts.

So, if excessive consumption of alcohol promotes estrogen production in men, will it have the same effects on women? It might or might not. But excessive consumption of alcohol is definitely not the healthy way to increase estrogen levels in women.

Studies have shown that high estrogen levels in women is related to higher risk of breast cancer. If you really want to increase estrogen levels in your body, please see a specialist doctor for that. Consumption of excessive alcohol will harm your health- promotes fat storage, cholesterol build up and can even affect your sex life.

To really lose weight, get on a proper weight loss plan. Or see any of our customized fitness plans, like personal training, diabetes management, hypothyroid, pregnancy weight loss, and more..

What’s your 2009 health resolution?

Wishing all of you, a very happy new year! Hope you have a fantastic 2009. Don’t forget to include your fitness as part of your resolutions!

Whether your goal is a six pack, or getting into that size 2 dress, packing on serious muscle, or just to kick start your weight loss … Cheers to all our 2009 fitness resolutions!

So, what is your resolution for 2009? I always keep goals that have clear targets. I’ve met some. Here’s my list for the past few years:

2006- My goal was to be able to run 10 miles (16 km). I ran my first half marathon that year- 13.1 miles (21 km).  In 2006, I also did my first stair climb- race up a 50 floor skyscraper. I completed it in 7.17 minutes, and ranked 26th out of over a 1000 people.

2007- My goal was to beat that time for the 2006 stair climb. I did it in 6.51 minutes and ranked 17th.

2008- The last quarter of 2007 was not good for my fitness, due to personal reasons. So, my goal was to get back into my 2007 shape. I’m still working on it. Oh well, here’s 2009

2009- My goal is to to start swimming again, bench press 1.5 times my weight and to squat twice my body weight.

Now, you tell me yours!

Fitho is with you to help you achieve those goals. If you ever have any questions, feel free to contact us. You can email us at shridhar@fitho.in, or comment on any of our articles. We do our best to respond to comments, with our own comments!

… and some of our readers have already shared their resolutions!

Running burns calories while you rest

Wonder if you should start running? The New Scientist magazine reported that a Yale University study showed that endurance athletes, such as long-distance runners, burn up extra calories even when at rest- while your reading a book, watching TV, sleep or just hanging with friends.

Mitochondria is the part of a cell which convert sugar and fat into ATP molecules, which transport energy within cells. The study showed that the mitochondria in the cells of men who run (treadmills or outside) for four or more hours each week, use 54% more fuel than the mitrochondria of non-runners.

When the mitrochondria uses sugar and fat, this helps to clear out cellular fats that may contribute to insulin resistance. This research suggests that, even when at rest, running plays an important role in helping to protect against type 2 diabetes, as well as helping to burn fat.

4 hours a week is not that much. Break it into 6 days- that’s 40 minutes a day, with rest on one day of the week So, get those running shoes out and start running. We’ve got all the tips to start running.

Better to run on treadmills, or outside- Part 1

Is it better to run on a treadmill or outside, on the ground? We’ve got an answer to the eternal cardio question.

Can a machine really simulate the motion, and exertion of the real movement? Or to take it further- can it be better that the real movement? So, lets compare running on treadmills and running on the ground, out in the open. There are a lot of factors that need to considered. For each factor, we’ll find out is machine better or vice versa. So, lets find out:

1. Speed control: Controlling your speed is key to running consistently for a distance or time. For starting runners, this is a tough one. When you’re new to running, controlling your speed is difficult. Most people run in short bursts, so keeping a consistent speed can be challenging. With a treadmill, you can set the speed and let things roll. So, treadmills help you develop speed control. Thats one up for the treadmill.

2. Real motion: I’ve yet to come across a treadmill that feels the same as running outside. They might be close, but running out in the open is an experience that is hard to simulate- the exertion, the feel of the ground, and the exact muscle work. To simulate the exertion of running on ground, its recommended to keep the treadmill at a 1% incline. So, this factor one goes to running outside. Between the treadmill and running outside, we’re at 1:1

3. Simulating new geography: If you live in a flat area, and want to train for hills, the best way is to run on a treadmill at a hill incline. Or vice versa, if you’re in a hilly area, its hard to simulate flat runs. So, treadmills wins this factor hands down. Running incline is challenging, so at the same speed, you burn more calories.

So currently, treadmills are winning the competition and 2 points, against 1 for running outside. In Part 2 of treadmill vs outside running this, we’ll analyze some more factors to decide the winner.

In the mean time, we’ve got running tips to get started for you.

To really lose weight, get on a proper weight loss plan. Or see any of our customized fitness plans, like personal training, diabetes management, hypothyroid, pregnancy weight loss, and more..

4 simple ways to live longer

Here are 4 simple ways to live longer:

Cut back on the booze: A glass of red wine a day promotes healthy heart function, but throwing back pegs of scotch will damage the liver and can lead to premature aging of the skin and brain. Besides, all this damage, alcohol is laden with calories leading to more fat storage in your body!

Stay sexually active: A University of Chicago study revealed that people who had sex more than once a week (or at least took matters into their own hands) had stronger immune systems and lived longer than those who went without. Next time you’re turned down for sex, tell them its good for their health

Put out the cigarettes for good: Smoking not only contributes to the death of millions of people each year, but it can also cause you to age faster. Plus, some studies show that smoking can reduce testosterone levels in men. Many people want to quit- maybe the new smoking ban will help them get healthier

Exercise regularly to keep your body and brain working properly. A study from Johns Hopkins University reports that a person increases the risk of developing dementia by as much as 80 percent if they are obese. So, you not only look hotter, but also live longer.

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Airtel Delhi Half Marathon 2008- Information, Registration and Motivation :)

The Airtel Delhi Half Marathon 2008 is here! This international marathon is going to be help on November 9, 2008. Registration starts on September 10, 2008 and end on October 15, 2008
Race information about events and prizes are below:

There are four events:

Half Marathon –
Distance: 21.09 km; Age eligibility: born on or before 08.11.1990
Registration Fees: Rs 300 for Indian citizens
Route for the Airtel Delhi Half Marathon

Dream Run –
Distance: 6 km; Age eligibility: born on or before 08.11.1996
Registration Fees: Rs 300 for Indian citizens.
Route for Great Delhi Run

Senior Citizens Run –
Distance: 4.3 km; Age eligibility: born on or before 08.11.1948
Registration Fees: Rs 200 for Indian citizens. Route is here.

Wheelchair Event –
Distance: 2.5 km; Age eligibility: born on or before 08.11.1996
Registration Fees: Rs 200 for Indian citizens. Route is here.

Need motivation to participate? Total prize money is USD $210,000 !!

Prize categories include Top 10 runners- men and women, Top 10 Indian runner- men and women, Top veteran finisheers- men and women, Sr. Veterans and Super Sr. Veterans ( I didn’t know that category even existed!)

If the money doesn’t matter, then you get bragging rights! Suddenly, all of Delhi’s running community holds you with R-E-S-P-E-C-T

And you get your photo splashed all over the newspaper. We’ll even feature you on Fitho if you ask us
For more motivation, here’s a little info on one of our team members:

He started running in late 2003. In Feb 2004, he forced myself to register for a 5k. He hated running when he started it. After training for two months for the first 5k in May 2004 (Heart Mini Marathon), he timed in at 22 min, 45 sec. That is 4 min, 50 sec per km.
Later that year, he ran a 10 k in 5 degree celsius weather, in 48.5 minutes. And then the running didn’t stop.  The first half marathon was the US Air Force Marathon at Wright Patterson Air Force Base, Dayton. Timed in at 1 hour, 42 minutes (4 min, 50 sec per km).  It was a tough run, but it was a phenomenal experience. The excitement of running with thousands of people. The rush of accomplishing a personal feat. And the glory of beating your fear of running or the distance. Its something to experience.

Running is great way to burn fat and lose those love handles and show that elusive six pack! Besides this, running has many health benefits.

The half marathon is a great event. Register and start training now. The Dream Run is a great way to start running for non runners.

At Fitho, we’ll create running programs customized to your needs. If you have any questions

To participate/register, go here

How to get sexy legs & muscles

According to a study from the University of North Carolina, almost half of all adults will develop knee osteoarthritis by age 85, and your odds increase if you are obese in middle age or had a past knee injury.
The good news is you don’t have to deal with creaky knees when you’re older if you take some precautions now.

Start by losing weight: The study shows obese people had a 64.5 percent risk of arthritis, compared to 44.1 percent for those who were simply overweight and 34.9 percent of those at normal weight. So, you slash your chances of developing arthritis by 50% just be being of normal weight.

When you sweat off your gut, don’t pound the pavement or you’ll weaken your knees even more—the study showed a 14 percent higher risk of arthritis after a past injury. If you enjoy running outside or on treadmills, then avoid runner’s knee by rotating your running with low impact sports like swimming and cycling.

Further protect your legs from injury with strengthening exercises, like squats, lunges and dead-lifts. These exercises build muscle around your joints and ligaments further protecting them from injury. Also, movements like squats and dead-lifts will help you develop muscle all over your body, as well as develop a six pack.

Don’t forget, yoga exercises also gives you great toned legs and butt!

To really lose weight, get on a proper weight loss plan. Or see any of our customized fitness plans, like personal training, diabetes management, hypothyroid, pregnancy weight loss, and more..

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