Having good health , suitable height and weight It’s something that many people desire. but in reality Many factors can cause the weight that used to be asymmetrical. Gradually climb the stairs. Until overweight becomes obese. Finally, even then, it’s not too late for us to start controlling and losing weight today. which is not difficult to do but if let through to gain weight until it is considered overweight Or touch the ladder of obesity and what it is. Must pay attention and start losing weight seriously.
According to statistics, obesity continues to rise…
Doctors say that the current number of people who are overweight or into a state of obesity, the number is increasing rapidly The latest results of the world population survey found that people with obesity problems. or with a body mass index (BMI) of more than 25, with a high number of about 2,000 million or about 39% of the world’s population According to statistics, in 2014, it was found that 37.5% of the total population in Thailand had obesity problems. 41.8% of women, 32.9% of men, which is a pretty high figure. and has a tendency to increase continuously.
Forbidden behavior… that makes obesity ask
The cause of being overweight or obese can be caused by a number of factors. Varies according to lifestyle including may be caused by the body Genetic traits, co-morbidities such as diabetes , abnormal thyroid function Regular use of certain medications Or other environmental conditions, such as stress, it will cause the body to gain weight.
The most common overweight is caused by a careless lifestyle. Especially choosing foods that are sweet, oily, salty, fried, baked, or processed foods. as well as beverages with high sugar content and various types of bakery while doing activities that require energy in daily life. Not balanced with the amount of nutrients that the body receives. Including sleep deprivation, staying up late is also a major contributor to weight gain. and is the cause of other co-morbidities.
Started overweight adjustment come back fit
When found to be overweight with a BMI of over 23, the first thing to do is to Finding the root cause of weight gain to plan for weight loss together with additional health checks for the presence of co-morbidities We must first understand and accept that Being overweight in people with a BMI above 23 isn’t just a physical problem. Rather, it is a condition of “obesity” that should be treated by personnel or multidisciplinary teams who are ready to provide holistic care for patients. It consists of internal medicine doctors who treat patients with comorbid diseases such as diabetes. Hyperlipidemia high blood pressure Nutritionists help advise and schedule meals. Cardiologists and sports medicine teams recommend metabolic exercises for effective weight loss. A psychiatrist who cares about the causes and problems of obesity affecting mental health. as well as nurses who help closely monitor patients The important thing is Patient-centered care To know the cause and solve the problem for a specific person which leads to behavioral, lifestyle and weight control that is sustainable and healthy Currently, there are various treatments for severe obesity such as gastric balloon insertion for weight loss. and gastric bypass surgery which considers the treatment guidelines by a doctor.
On average, men need about 2000 kcal of energy each day, and women need about 1600 kcal, depending on other factors such as weight, age, and daily activities. Overweight and want to lose weight to reduce 0.5-1 kg per week should reduce the amount of food and beverages consumed less than the energy required by the body about 500-600 kcal per day. together with ongoing activities Or get at least 200-300 minutes of exercise per week.
Weight loss by controlling calories By balance, the amount of energy the body receives is less than the amount of energy used each day. You should start by eating less carbohydrate foods. To allow the body to convert starch into energy and reduce fat. A low-carb diet will help you lose 2-3 times more weight than a low-calorie or low-fat diet.
During the weight loss phase, high sugary drinks or fruit juices should be avoided. because it will get too much energy This increases the risk of obesity. and other co-morbidities follow faster and should choose to eat high in protein This will increase the body’s metabolic rate. reduces appetite and increase the amount of metabolism Energy up to 80-100 kcal per day
Choosing to eat more vegetables or fruits when feeling hungry. It is another option to help control weight. Along with drinking the right amount of water. Average at least 8 glasses a day or about 2 liters will help the body burn more calories. And drinking water before eating will help reduce the appetite. and eat less food as well.
Understanding problems and removing obstacles The weight loss was effective.
Effective weight loss It should be possible to reduce at least 5-10% of the original cost of body weight within 3-6 months, which will significantly reduce the risk of obesity-related comorbidities. but if you can’t It may be time to see a doctor to work together to find a more effective treatment.
“The main obstacle that prevents the inability to control or lose weight. This is mainly due to the lack of proper knowledge of self-care. together with family environment factors Living in an environment that is not conducive to these behavioral changes has a significant effect on weight loss. Including sleep deprivation or staying up late, which between 22.00-02.00 is when the Growth Factor works, the body is metabolized. Sleep deprivation blocks the secretion of metabolism-boosting hormones. causing the body to be unable to burn fat away Acquiring knowledge of self-care for the correct weight loss It is important to allow proper behavior modification. And finally get results from losing weight permanently.