MY BMI is 23–27.5

YOU ARE NOT ALONE — AND OBESITY IS NOT A FAILURE

Today, obesity is understood as Adiposity-Based Chronic Disease (ABCD).

This means your body may be storing or handling fat in a way that affects your health — just like any other chronic condition. It is not caused by laziness, lack of willpower, or personal failure.

Weight changes happen because of hormones, metabolism, stress, sleep, and genetics, not because of weakness or failure. And like all chronic conditions, it deserves support, understanding, and a personalized plan, not blame or shame.

Obesity can influence several areas of health:

Metabolic Health

  • Diabetes
  • High cholesterol
  • Fatty liver

Mechanical Health

  • Joint strain
  • Snoring
  • Sleep apnea
  • Reduced mobility

Mental & Emotional Well-being

  • Stress
  • Stigma
  • Emotional eating

Understanding these effects early helps us support you with a plan that is safe, personalized, and stigma-free, focused on improving your overall well-being.

BEFORE WE PROCEED FOR ASSESSMENT, JUST KNOW THAT

Food, activity, and effort play a role in obesity, but there's much more to it than that.

Obesity is a very complex condition that IS MORE than just calories, activities and willpower.

Obesity is not a character flaw — it's a chronic disease.

It is a neurohormonal metabolic disease associated with dysregulated secretion of satiety factors that sustain a state of excess or abnormally distributed adipose(fat) tissue.

WHICH AMONG THE FOLLOWING DO U FEEL U FIT INTO

DO YOU WANT TO KNOW BENEFITS OF WEIGHT LOSS?

COMORBIDITY SCREENING

Condition Present Absent
Hypertension
Type 2 Diabetes
Prediabetes
Dyslipidemia
Obstructive Sleep Apnea
Cardiovascular Disease
NAFLD / Fatty Liver
Osteoarthritis
PCOS (if female)
HYPOTHYROID

Please indicate which family members have obesity or weight-related conditions:

Condition Mother Father Sibling(s) Grandparents
Obesity
Type 2 Diabetes
Hypertension
Thyroid Problems

SCREENING TEST

START YOUR LIFESTYLE MODIFICATION JOURNEY (HEALS³ WELL)

A small change daily can create big results.

H — Healthy Eating

  • Create a 500–750 kcal/day deficit (≈1200–1500 kcal/day)
  • Eat minimally processed, nutrient-dense foods
  • Ensure adequate protein + fiber at each meal
  • Use food sequencing: Veg/Fruit → Protein → Carbs
  • Choose an individualized plan: higher-protein, meal replacements, or strategic fasting

E — Exercise

SWEATING
  • 150 min/week activity
  • Moderate–vigorous exercise
  • No long inactivity
STRENGTHENING
  • 2–3 resistance sessions
  • Improve insulin sensitivity
  • Add yoga / flexibility
STEPPING
  • +500 steps/day helps
  • Brisk 5–6 min walk

A — Adequate Sleep

  • Aim for consistent, uninterrupted sleep daily
  • Both <6 hours and>8 hours can worsen glucose control
  • Irregular or poor-quality sleep increases risk of insomnia, sleep apnea, and poorer HbA1c
  • Night-owl pattern is linked to lower activity and worse glycemic levels compared with early sleepers

L — Lower Stress

  • Reduce emotional eating
  • Practice breathing, mindfulness, light activities

S³ — Small Sustainable Steps

Focus on making small, consistent changes that you can maintain over time rather than drastic, short-term modifications.