Reference Materials and Resources
Appendix A: Glossary of Terms
BMI (Body Mass Index): Weight in kg divided by height in meters squared. Screening tool for obesity.
Visceral Fat: Fat stored around internal organs (belly fat), most harmful type.
Subcutaneous Fat: Fat stored under skin, less metabolically harmful.
Metabolic Syndrome: Cluster of conditions (high blood pressure, high blood sugar, excess belly fat, abnormal cholesterol) that increase disease risk.
Insulin Resistance: Cells don't respond efficiently to insulin, leading to high blood sugar and weight gain.
HbA1c: Average blood sugar over 3 months; diagnostic test for diabetes.
Leptin: Hormone that signals fullness; decreases with weight loss (increases hunger).
Ghrelin: Hunger hormone; increases with weight loss.
NEAT (Non-Exercise Activity Thermogenesis): Calories burned through daily movements outside formal exercise.
Metabolic Adaptation: Metabolism slowing beyond expected amount after weight loss (starvation mode).
Sarcopenia: Age-related muscle loss.
Sarcopenic Obesity: Low muscle mass + high fat mass, dangerous combination.
GLP-1 Agonist: Class of medications that mimic gut hormone to reduce appetite (liraglutide, semaglutide).
Bariatric Surgery: Surgical procedures for weight loss (sleeve gastrectomy, gastric bypass).
PCOS (Polycystic Ovary Syndrome): Hormonal disorder causing insulin resistance, irregular periods, obesity.
Appendix B: Important Cut-Offs for Indians
BMI Cut-Offs (Asian/Indian)
- <18.5:< /strong> Underweight
- 18.5-22.9: Normal weight
- 23-24.9: Overweight
- 25-29.9: Obese Class I
- ≥30: Obese Class II
Waist Circumference (Abdominal Obesity)
- Men: >90 cm (35.5 inches)
- Women: >80 cm (31.5 inches)
Blood Sugar
- Normal fasting: <100 mg/dL
- Prediabetes: 100-125 mg/dL
- Diabetes: ≥126 mg/dL
- HbA1c normal: <5.7%< /strong>
- HbA1c prediabetes: 5.7-6.4%
- HbA1c diabetes: ≥6.5%
Blood Pressure
- Normal: <120 /80 mmHg
- Elevated: 120-129/<80 mmHg
- Hypertension: ≥130/80 mmHg
Cholesterol (Lipid Profile)
- Total cholesterol: <200 mg/dL (desirable)
- LDL (bad cholesterol): <100 mg/dL
- HDL (good cholesterol): >40 mg/dL (men), >50 mg/dL (women)
- Triglycerides: <150 mg/dL
Appendix C: Recommended Daily Nutrition
Macronutrients
- Protein: 1.2-1.6g per kg body weight during weight loss
- Fat: 20-30% of total calories (healthy sources)
- Carbohydrates: Remainder of calories, focus on whole grains
- Fiber: 25-35g daily
Micronutrients (Common Deficiencies in Indians)
- Vitamin D: 1,000-2,000 IU daily (often need supplements)
- Vitamin B12: Important for vegetarians (supplements often needed)
- Iron: Especially for women; pair with vitamin C for absorption
- Calcium: 1,000-1,200 mg daily (dairy, fortified foods, supplements)
Hydration
- Water: 2-3 liters daily (8-12 cups)
- More if exercising or hot climate
Appendix D: Sample Indian Meal Plans
Sample Day 1 (Vegetarian)
- Breakfast: 2 moong dal chillas + 1 cup milk
- Mid-morning: 1 fruit + handful almonds
- Lunch: 2 rotis + 1 bowl dal + paneer sabzi + salad
- Evening: Tea (no sugar) + roasted chana
- Dinner: 1 cup rice OR 2 rotis + vegetable sabzi + raita + salad
Sample Day 2 (Non-Vegetarian)
- Breakfast: 2 egg whites scrambled + 2 rotis + 1 cup milk
- Mid-morning: Greek yogurt + berries
- Lunch: Grilled chicken (100g) + 1 bowl dal + 2 cups vegetables + 2 rotis
- Evening: Coffee (no sugar) + apple
- Dinner: Fish curry (1 piece) + vegetables + salad + 1 cup rice
Sample Day 3 (Mixed)
- Breakfast: Oats (1 cup) with milk and nuts
- Mid-morning: Sprouted moong
- Lunch: Mixed dal khichdi + cucumber raita + salad
- Evening: Tea + boiled egg OR handful peanuts
- Dinner: Soya chunks curry + vegetables + 2 rotis
Appendix E: Useful Resources
Finding Healthcare Providers
- Obesity Medicine Specialist: Look for endocrinologists with obesity focus in major city hospitals
- Registered Dietitian: Look for "RD" or "Clinical Dietitian" credentials
- Bariatric Surgeon: Major hospitals with bariatric surgery programs
- Clinical Psychologist: For emotional eating, eating disorders
Tracking Apps (Indian Foods)
- HealthifyMe: Indian food database, calorie counter
- MyFitnessPal: Large database, includes Indian foods
- Google Fit / Apple Health: Step counting, basic tracking
Fitness Trackers
- Mi Band (budget-friendly)
- Fitbit
- Apple Watch
- Or use smartphone built-in pedometer
Exercise Resources
- YouTube Channels: Look for Indian fitness channels with home workouts
- Walking Groups: Check local parks, housing societies
- Yoga Classes: Available in most Indian cities
Appendix F: When to Seek Medical Help Urgently
Go to Emergency/See Doctor Immediately If:
- Chest pain or pressure (possible heart attack)
- Severe breathlessness at rest
- Sudden severe headache, vision changes, weakness (possible stroke)
- Extreme thirst, urination, fruity breath (diabetic emergency)
- Severe abdominal pain (gallstones, pancreatitis)
- Sudden leg swelling, pain, redness (blood clot)
Don't Delay—See Doctor Soon If:
- Persistent fatigue despite adequate sleep
- Unexplained weight gain or inability to lose despite efforts
- Loud snoring, gasping during sleep (sleep apnea)
- Erectile dysfunction (often early sign of heart disease)
- Thoughts of self-harm or severe depression
Appendix G: Quick Reference Checklists
First Doctor Visit Checklist
- ☐ Complete medical history (all medications, conditions)
- ☐ Family history (diabetes, heart disease, obesity)
- ☐ Weight, height, BMI measurement
- ☐ Waist circumference
- ☐ Blood pressure
- ☐ Blood tests ordered (glucose, HbA1c, lipids, liver, thyroid, vitamins)
- ☐ Discuss weight loss goals
- ☐ Discuss medication options if indicated
- ☐ Schedule follow-up appointment
Weekly Self-Check Checklist
- ☐ Weighed myself (once weekly)
- ☐ Achieved 30+ min activity 5-6 days
- ☐ Strength training 2-3 sessions
- ☐ Vegetables at lunch and dinner daily
- ☐ Controlled portions
- ☐ Adequate sleep (7-9 hours most nights)
- ☐ Managed stress (10 min daily relaxation)
Final Words
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