Obesity is a risk factor for various chronic diseases. If not treated quickly and appropriately, obese people at risk of type 2 diabetes mellitus, heart disease, gallbladder disease, cancer, to reproductive disorders (hormone disorders, PCOS, infertility).
One of the efforts in overcoming obesity is a healthy eating arrangement.
Obesity or obesity is a health condition that is now considered a disease by various world health agencies. To determine whether a person belongs to obesity or not, there are several ways to determine that by measuring:
- Body mass index (BMI)
- Waist size
- The ratio of waist and hip circumference (RLPP)
- Thick skin folds
- Body fat levels measured using a bioelectrical impedance analysis (BIA)
Of these various ways, measuring body mass index is the most commonly used method because it is quite easy to do.
BMI can be calculated by dividing the body weight in kilograms by height in square meters. You can use this IMT calculator to find out whether your weight is normal or not
How many calories for fat people to lose weight?
Before undergoing a diet to overcome obesity, of course, must be known first how the number of calories needed in a day. To calculate how much calorie requirement is needed, it must first be known how much weight ideally. After that, you can calculate the calorie needs that are needed at this time so that weight can go down.
The most common way to calculate the most common weight is the brocca formula:
Ideal weight (kg) = [height (cm) – 100] – [(height (cm) – 100) x 10%]
If it has been obtained how much the ideal body weight, then the figure can be incorporated into the calculation of caloric needs. This calculation will usually also be affected by several factors such as gender and the intensity of physical activity performed daily. To find out how many calories it needs, we can use a calorie calculator
If indeed the current weight with ideal weight too far, it will produce a difference in caloric intake is quite far too. Thus, usually, the reduction of calories will be done gradually until it reaches the number of calorie needs by ideal body weight.
The calories to be trimmed during this diet therapy are between 500-1000 calories. Dietary therapy is done is called a low-calorie diet that is reliable enough to overcome obesity or overweight.
Choosing the right foods to overcome obesity
For carbohydrate intake, choose foods that contain complex carbohydrates full of fiber such as oats, pasta from wheat, brown rice, quinoa, whole wheat bread, and potatoes. Avoid the selection of carbohydrates that contain simple sugars.
Not to forget, vegetables and fruit as the most important food components for obese people. In addition to carbohydrates as energy, vegetables and fruits also contain fiber that is needed by the body.
Two types of proteins can be consumed, Nabateans protein, and animal protein. Vegetable proteins such as tofu or as for as animal protein choose the type of protein that tends to low fat, such as fish and chicken meat without skin. Reduce consumption of red meat. animal offal, and sources of food containing a protein with fried-fried.
The source of fat is usually obtained from various types of oil. So choose healthy oils like olive oil, canola oil, and avocado oil. Avoid fried foods, because they contain trans fats and high saturated fats that can add body fat deposits.
How to eat a good diet a day?
Overcoming obesity with diet does not mean eating only once a day or even not eating all day. The body still needs to eat to produce energy. We can still eat three meals a day, even with two distractions a day.
For example, breakfast at 7, then continued to eat morning distraction around 10, then lunch at noon, eat the interlude at around 4 pm, and dinner at 6 or 7 pm.
This time setting can vary from person to person. Because this depends on how much weight during obesity. The farther the range between ideal body weight and current weight, the time it takes will be longer.
It also depends on the lifestyle that is lived and the physical activity is done every day. But clearly, the normal weight loss in one week is about 0.5 to 1 kg. If the weight drops suddenly, then there may be certain health problems that are being experienced.
Another way to do to overcome obesity
In addition to eating arrangements, weight loss programs consist of physical activity settings as well. Choose the type of exercise that is lived with a combination of aerobic exercise and exercise that exercises muscle strength.
Besides, some people also require behavioral therapy to manage their lifestyle for the better.
In certain cases, it takes a drug or surgery to overcome obesity. However, not all cases of obesity will be directly given intervention with both of these options.
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