Manage eating habits, the key to overcoming obesity
Obesity is a risk factor for various chronic diseases. If not treated quickly and appropriately, obese people are at risk of developing type 2 diabetes mellitus, heart disease, gallbladder disease, cancer, to reproductive disorders (hormonal disorders, PCOS, infertility). One effort to overcome obesity is a healthy eating arrangement.
What is obesity?
Obesity or overweight is a health condition that is now considered a disease by various world health institutions. To determine whether a person is included in obesity or not, there are several ways to determine that is by measuring:
What is obesity?
Obesity or overweight is a health condition that is now considered a disease by various world health institutions. To determine whether a person is included in obesity or not, there are several ways to determine that is by measuring:
- Body mass index (BMI)
- Waist size
- Ratio of waist and hip circumference (RLPP)
- Thick folds of skin using a measuring tool called skinfold
- Body fat levels using a bioelectrical impedance analysis (BIA) tool
From these various methods, measuring body mass index is the most commonly used method because it is quite easy to do.
BMI can be calculated by dividing body weight in kilograms by height in meters squared. You can use this IMT calculator to find out whether you have a normal weight or not.
Reference to the value of BMI used in Indonesia uses a reference from WHO specifically for Asians, namely:
- Thin: less than 18.5 kg / m²
- Normal: 18.5-22.9 kg / m²
- Overweight: 23-24.9 kg / m²
- Obesity level 1: 25-29.9 kg / m²
- Obesity level 2: more than equal to 30 kg / m²
From the above values, a person is said to be obese or overweight if he has a BMI above 25 kg / m².
How many calories do fat people need to lose weight?
Before starting a diet to overcome obesity, of course you must know the number of calories needed per day.
To calculate the number of calories needed, you first need to know your ideal body weight. After that, you can count the calories needed at this stage to lose weight.
How to calculate the ideal body weight
The most common ideal way to calculate ideal body weight is the brocca formula, which is:
Ideal body weight (kg) = [height (cm) - 100] - [(height (cm) - 100) x 10%]
For example, you are 161 cm tall and weigh 77 kg. So, the ideal weight you must have is (161 cm - 100) - [(161 cm - 100) x 10%] = 54.9 kg.
How to calculate basic calorie requirements
If you have found the ideal weight, you can include it in the calculation of calorie requirements. This calculation will also generally be influenced by several factors such as gender and intensity of daily physical activity.
To find out how many calories you need, you can use this calorie requirement calculator.
If indeed the current weight with the ideal weight is too high, it will produce a difference in calorie intake which is quite important as well. Therefore, calorie reduction will generally be done in stages until the calorie level is reached in accordance with the ideal weight.
The calories to be cut during this diet therapy are between 500 and 100 calories. This diet therapy is called a low calorie diet that is reliable enough to overcome obesity or obesity.
Before starting a diet to overcome obesity, of course you must know the number of calories needed per day.
To calculate the number of calories needed, you first need to know your ideal body weight. After that, you can count the calories needed at this stage to lose weight.
How to calculate the ideal body weight
The most common ideal way to calculate ideal body weight is the brocca formula, which is:
Ideal body weight (kg) = [height (cm) - 100] - [(height (cm) - 100) x 10%]
For example, you are 161 cm tall and weigh 77 kg. So, the ideal weight you must have is (161 cm - 100) - [(161 cm - 100) x 10%] = 54.9 kg.
How to calculate basic calorie requirements
If you have found the ideal weight, you can include it in the calculation of calorie requirements. This calculation will also generally be influenced by several factors such as gender and intensity of daily physical activity.
To find out how many calories you need, you can use this calorie requirement calculator.
If indeed the current weight with the ideal weight is too high, it will produce a difference in calorie intake which is quite important as well. Therefore, calorie reduction will generally be done in stages until the calorie level is reached in accordance with the ideal weight.
The calories to be cut during this diet therapy are between 500 and 100 calories. This diet therapy is called a low calorie diet that is reliable enough to overcome obesity or obesity.
Choosing the right food ingredients to overcome obesity
carbohydrate
For carbohydrate consumption, choose foods that contain high fiber, complex carbohydrates such as wheat, whole wheat pasta, brown rice, quinoa, whole wheat bread, and potatoes. Avoid choosing carbohydrates that contain simple sugars.
Don't forget about fruits and vegetables as the most important food component for obese people. Besides containing carbohydrates in the form of energy, vegetables and fruits also contain fiber that is needed for the body.
protein
There are 2 types of protein that can be consumed, vegetable protein and animal protein. Vegetable proteins like tofu and tempeh that you often encounter. For animal protein, choose the type of protein that tends to be low in fat, such as fish and chicken without the skin.
Reduce consumption of red meat. the entrails of animals and fried foods contain protein.
Fat
Sources of fat are usually obtained from various types of oils. Therefore, choose healthy oils, such as olive oil, canola oil and avocado oil.
Avoid fried foods because they contain trans fats and high saturated fats which can contribute to the accumulation of body fat.
What are the rules of a good diet in a day?
carbohydrate
For carbohydrate consumption, choose foods that contain high fiber, complex carbohydrates such as wheat, whole wheat pasta, brown rice, quinoa, whole wheat bread, and potatoes. Avoid choosing carbohydrates that contain simple sugars.
Don't forget about fruits and vegetables as the most important food component for obese people. Besides containing carbohydrates in the form of energy, vegetables and fruits also contain fiber that is needed for the body.
protein
There are 2 types of protein that can be consumed, vegetable protein and animal protein. Vegetable proteins like tofu and tempeh that you often encounter. For animal protein, choose the type of protein that tends to be low in fat, such as fish and chicken without the skin.
Reduce consumption of red meat. the entrails of animals and fried foods contain protein.
Fat
Sources of fat are usually obtained from various types of oils. Therefore, choose healthy oils, such as olive oil, canola oil and avocado oil.
Avoid fried foods because they contain trans fats and high saturated fats which can contribute to the accumulation of body fat.
What are the rules of a good diet in a day?
Overcoming obesity by dieting does not mean eating only once a day or not eating all day. Of course, the body still needs to eat to produce energy. So you can always eat three times a day, even twice a day.
For example, you can have breakfast at 7, then continue breakfast around 10, then lunch at 12, eat around 4 pm, and dinner at 18 or 19 hours.
The following are examples of the right diet for people who want to lose weight.
Breakfast
½ cup starry rice
1 cooked egg is stirred
1 bowl of clear vegetables. Mild vegetables (which are not coconut milk) contain ⅓ cup of chopped carrots and beans cut into cups.
1 papaya weighs around 55 grams.
Morning Interruptions
1 cup of 200 ml skim milk
1 melon around 55 gram
breakfast
Rice in a star fruit glass or 2 centong rice cooker is about 100 grams of rice.
Sauteed tempeh as a source of vegetable protein. Cut 2 medium sized tuna pieces into small pieces, then saute with a little oil (⅔ teaspoon) and add soy sauce.
1 bowl of chicken soup with vegetables. Vegetable soup contains about 25 grams of chicken breast, half a cup of carrots, half a cup of white cabbage and half a cup of corn.
Afternoon break
1 cup of 200 ml skim milk
1 apple
dinner
Rice in a star fruit glass or 2 centong rice cooker is about 100 grams of rice.
1 piece of meat is being boiled in stews
1 portion of capcay. Capcay contains various chopped vegetables like seperti cup carrots, ¼ cup mustard leaves, ¼ cup cauliflower and 1 meat ball.
1 fresh orange
For example, you can have breakfast at 7, then continue breakfast around 10, then lunch at 12, eat around 4 pm, and dinner at 18 or 19 hours.
The following are examples of the right diet for people who want to lose weight.
Breakfast
½ cup starry rice
1 cooked egg is stirred
1 bowl of clear vegetables. Mild vegetables (which are not coconut milk) contain ⅓ cup of chopped carrots and beans cut into cups.
1 papaya weighs around 55 grams.
Morning Interruptions
1 cup of 200 ml skim milk
1 melon around 55 gram
breakfast
Rice in a star fruit glass or 2 centong rice cooker is about 100 grams of rice.
Sauteed tempeh as a source of vegetable protein. Cut 2 medium sized tuna pieces into small pieces, then saute with a little oil (⅔ teaspoon) and add soy sauce.
1 bowl of chicken soup with vegetables. Vegetable soup contains about 25 grams of chicken breast, half a cup of carrots, half a cup of white cabbage and half a cup of corn.
Afternoon break
1 cup of 200 ml skim milk
1 apple
dinner
Rice in a star fruit glass or 2 centong rice cooker is about 100 grams of rice.
1 piece of meat is being boiled in stews
1 portion of capcay. Capcay contains various chopped vegetables like seperti cup carrots, ¼ cup mustard leaves, ¼ cup cauliflower and 1 meat ball.
1 fresh orange
How long does it take for a diet to lose weight?
This time can differ from person to person. Because it depends on how much weight if there is obesity. If the distance between your ideal weight and your current weight varies more, it will take longer.
It also depends on the lifestyle and physical activity that is carried out every day. But clearly, normal weight loss in a week is around 0.5 to 1 kg. If you suddenly lose weight, some health problems may arise.
Another way to fight obesity
In addition to eating arrangements, weight loss programs also include regulating physical activity. Choose the type of exercise you practice by combining aerobic exercise and sports that build muscle strength. In addition, some people also need behavioral therapy to better regulate their lifestyles.
In some cases, medication or surgical treatment is needed to overcome obesity. Even in this case, not all cases of obesity will be treated immediately with these two options. This is adjusted to the severity of obesity and complications arising from this obesity condition.
This time can differ from person to person. Because it depends on how much weight if there is obesity. If the distance between your ideal weight and your current weight varies more, it will take longer.
It also depends on the lifestyle and physical activity that is carried out every day. But clearly, normal weight loss in a week is around 0.5 to 1 kg. If you suddenly lose weight, some health problems may arise.
Another way to fight obesity
In addition to eating arrangements, weight loss programs also include regulating physical activity. Choose the type of exercise you practice by combining aerobic exercise and sports that build muscle strength. In addition, some people also need behavioral therapy to better regulate their lifestyles.
In some cases, medication or surgical treatment is needed to overcome obesity. Even in this case, not all cases of obesity will be treated immediately with these two options. This is adjusted to the severity of obesity and complications arising from this obesity condition.
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