Eat, Puasa and Work out well
Date: 1 August 2009 – About one month before Ramadan 1430
“Oh well your BMI is 26.7, you need to be careful with your food. Your cholesterol level has jumped to 5.2 and is not good, considering that you are on medication”. Dr.Vimala concluded my regular ‘medical report’ analysis.
Her remark did not surprise me at all; I sort of knew this even before I went to see her. Not because I have a better medical sense than the qualified doctor, but of late I discovered that, even size 16 outfits were still under sized!! And to be precise I am very conscious of my poor eating habits that has ingrained in my system since the yesteryears! And to my horror, when my maid was miraculously obsessive in ‘consuming’ the cooking oil in my daily menus, like an old car gulping down the petrol.
Using my left palm, I slowly induced a natural vertical rubbing motion of my right triceps –convincing my inner self that there is no extra fats hiding there, trying to brush off the ‘health markers’ that Dr.Vimala had just elaborated. I always like my visits to this wonderful lady doctor; she always created a conducive environment, as though I am her only patience in this world, she is always relaxed (not like some doctors I knew who is always in a hurry, as if my complaints and pains were fabricated and adulterated!).
I guess if the fats around the triceps were not obvious, then its must be the omentum that is getting thicker! That’s where the additional fat is. Brazenly I swayed my left palm to my tummy ‘ Doc, its here I know!” as fast as the lightening strike came Dr.Vimala’s reply ‘Yes my dear, you can’t be wrong with the omentum! You need to reduce there”.
Not trying to be too obvious, obesity jolted my thought and suddenly with out realizing I responded “ OK Doc I must act now” and I left Doc Vimala and went to the counter, settled the clinical charges and headed home.
I believed Doctor Vimala must be amused by my ‘rudeness’ but I guess being a doctor they must be trained to handle such behavior, and I presumed mine is quite mild as compared to ‘some chronic mental patients!’.
At home, I surfed the internet and gained a clearer picture on the following:
Omentum (tips from My daughter Shiqa, the easiest way to remember this word is Momentum without the M)
Omentum is a thin gauge-like layer that nets the abdomen. In a normal condition it measures only 0.5mm in thickness, however in abnormal condition it can expand miraculously thick. This is the place where excess fats loves to land and lounge, as the results the waistline disappears.
The omentum is probably not a word most are familiar with, until 2007 when Oprah Winfrey invited Dr. Mehmet Oz to discuss the nature of excess body fat. I had a chance to watch this program on TV. For her television viewers, Dr. Oz introduced the concept of the omentum, even showing both a healthy and an overly fat omentum to people to showcase the biological importance of this organ. The program was very informative and a Godsend.
The Oprah segment took a somewhat simplified yet medically correct approach to explaining the omentum. Actually, the omentum is split into two segments called the greater and lesser omentum. The greater omentum is a mass that sits in front of the stomach, and the lesser omentum covers the liver. Both become easy repositories for fat storage. When the greater omentum is especially large, the abdomen may appear stiff and distended bringing to mind the term beer belly.
The omentum easily stores fat, since it is readily accessible to the body. When people lose weight, the omentum shrinks, helping to reduce risks for a number of conditions. Dr. Oz contends that the great concern with a fatty omentum is that it starts inflammatory processes, which can lead to diabetes, high blood pressure, and hardening of the arteries. Essentially the bigger the omentum, the more you are at risk for a variety of difficult illnesses.
The omentum also receives and stores hormones like cortisol, called a stress hormone. High stress can stimulate its growth. People who are under a great deal of stress may find that reducing the size of this organ is very difficult, and they are often advised not simply to diet, but also to reduce stress through a variety of therapies, relaxation techniques, and lifestyle changes. Stress and tummy fat are inexorably connected.
The healthy omentum may still not be a pretty sight, unless viewing human anatomy thrills you. It is slightly yellow, somewhat similar in appearance to an uneven omelet. It should be nearly transparent, and have a lacy look.
A large and unhealthy omentum can be three to four times or even more, the size of the healthy organ. Fat cells extend the organ to make it appear like a weighty, globular mass. Even a person who is not significantly overweight can have a significantly large omentum as Dr. Oz demonstrated on Oprah’s show. A memorable screen shot is that of Oprah holding up the healthy omentum while Dr. Oz holds up an omentum from a deceased man who was only about 30 pounds (13.61 kg) overweight. The contrast is striking.
Dr. Oz further gives measurements for what a healthy omentum size should be. The easiest way to measure is to measure from completely around the body, crossing over the belly button in the front. For women, this measurement should not exceed 32 inches (.82 m), and mine oops… A healthy measurement for men is 35 inches (.89 m), and for this I must congratulate my husband, fantastic measurement. If the omentum measures larger than these figures, weight loss can help reduce risk of disease and promote overall better health and longevity.
Next is Body Mass Index (BMI), another health marker, and the classification of the BMI is:
· <>
· 18.5 - 24.9 Desirable weight
· 25 - 30 Overweight
· 30 or more Obese
Apparently being overweight or underweight both are not without risk of health problems. Oops..that is tough. I know that overweight is a health hazard, now WHO is saying that underweight is equally dangerous.
Research shows that excess weight is a serious health problem for many people, increasing their risk of developing a number of serious illnesses, including heart disease, stroke, diabetes, cancer, and high blood pressure.
The good news is that getting and maintaining weight within the desirable weight range through healthy eating and regular physical activity can help prevent these illnesses.
As for me, I needed to focus on my BMI, over weight that is, not be saddled by some chronic medical terms that I could hardly comprehend, and the good news was, Ramadan was approaching, I thought I could kill many birds with one stone.
How can I lose weight and by how much, well these were the crucial issues, losing weight alone is a phenomenon, how much to lose is a tsunami!
Therefore my check list:
* Buy a weighing scale.
* Set a realistic target, to reduce 6 kilograms by 1 Syawal 1430
* Weigh once a week, preferably before breaking fast
* Modify the menu/diet, from frying based to grill and steamed based
* Introduce fruit salad before proper meal for the entire fasting month
* No ‘dessert’ after Terawikh
* Reduce or cut out foods high in sugar, and fat such as butter, cream, fatty meat, salad dressing, rich cake and pastries.
* Avoid eating and drinking while watching television or reading.
* Refrain from visiting ‘Pasar Ramadan’ – this is where it all began..
* Swim 4 times a week (Swimming does not nullify fasting, as long as the water does not get into the ears)
* Gym work out 3 times a week (halted during Ramadan)
I must confess that I was steadfast with my set principles; I abide by them religiously, of course aided by the undivided support from my dear husband.
And now the results, to cut the story short, by 1 Syawal 1430, I managed to reduce my weight by 5 kilograms, and my omentum looks flatter than before. I could now resurface with size 14!!. However I love to think the improvement in pound, mathematically it gives me a greater achievement in numbers, woo..11 lbs!!!
Indeed I am so proud with this achievement, sometimes I figured my self - pictured on billboards, overhead bridges and LRT advertising panels, telling the world how I did it, of course, by comparison, too minute from what the ‘biggest losers’ program is all about, at least I did it my way.
Note:
To those of you, who are entangled in the similar situation, don’t procrastinate, set your goals now and abide by it. And Doa continuously, insyaAllah, you shall see light in the tunnel.
References
WHO. Obesity : Preventing and managing the global epidemic.
Report on a WHO Consultation on Obesity, Geneva, 3-5 June 1997.
The American Dietetics Association, 1999. Proper weight measurement
Wikipedia/omemtum