Contents:
- Medical Video: Leptin & Insulin Resistance Balancing Tips w/ Jason Fung, MD
- What is obesity?
- What is the calorie requirement for obese people to lose weight?
- How to calculate your ideal body weight
- How to calculate basic calorie needs
- Choosing the right food ingredients to overcome obesity
- Carbohydrate
- Protein
- Fat
- What are the rules for good eating in a day?
- How long do you have to go on a diet until you lose weight?
- Another way to do to overcome obesity
Medical Video: Leptin & Insulin Resistance Balancing Tips w/ Jason Fung, MD
Obesity is a risk factor for various chronic diseases. If not handled quickly and precisely, obese people are at risk of developing type 2 diabetes mellitus, heart disease, gallbladder disease, cancer, to reproductive abnormalities (hormonal disorders, PCOS, infertility). One effort in overcoming obesity is a healthy eating arrangement.
What is obesity?
Obesity or obesity is a health condition that is now considered a disease by various world health institutions. To determine whether someone is obese or not, there are several ways to determine it, namely by measuring:
- Body mass index (BMI)
- Waist size
- Waist and hip circumference ratio (RLPP)
- Skin fold thickness uses a measuring device called skinfold
- Body fat levels use a bioelectrical impedance analysis (BIA)
Of these various methods, measuring body mass index is the most frequently used method because it is quite easy to do.
BMI can be calculated by dividing body weight in kilograms with height in meters squared. You can use this BMI calculator to find out whether your weight is normal or not.
Reference to BMI values used in Indonesia uses a WHO reference specifically for Asians, namely:
- Thin: less than 18.5 kg / m²
- Normal: 18.5-22.9 kg / m²
- More weight (overweight): 23-24.9 kg / m²
- Obesity level 1: 25-29.9 kg / m²
- Level 2 obesity: more than equal to 30 kg / m²
From the above values, a person is said to be obese or obese if he has a BMI above 25 kg / m².
What is the calorie requirement for obese people to lose weight?
Before undergoing a diet to overcome obesity, of course you must first know how many calories needed in a day.
To calculate how many caloric needs are needed, it must first be known what the ideal weight is. After that, you can calculate the calorie needs that are needed now so that your weight can go down.
How to calculate your ideal body weight
How to calculate the most common ideal weight is the brocca formula, namely:
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 should have is (161 cm - 100) - [(161 cm - 100) x 10%] = 54.9 kg.
How to calculate basic calorie needs
If it has been obtained how much is the ideal body weight, then the number can be included in the count of calorie needs. This calculation will usually also be influenced by several factors such as gender and the intensity of physical activity carried out on a daily basis.
To find out what calorie needs are needed, you can use this calorie calculator.
If indeed the current weight with the ideal body weight is too far away, it will produce a difference in calorie intake far enough too. So, usually calorie reduction will be done gradually until it reaches the caloric needs that match the ideal body weight.
Calories that will be trimmed during therapy this diet is carried out between 500-100 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 intake, choose foods that contain complex carbohydrates that are full of fiber such as oats, pasta from wheat, brown rice, quinoa, whole wheat bread and potatoes. Avoid choosing carbohydrates that contain simple sugars.
Don't forget, vegetables and fruits are the most important component of food for obese people. In addition to containing carbohydrates as energy, vegetables and fruits also contain fiber that is needed by the body.
Protein
There are 2 types of protein that can be consumed, vegetable protein, and animal protein. Vegetable protein such as tofu and tempeh that you often encounter. As for animal protein, choose the type of protein that tends to be low in fat, such as fish and chicken without skin.
Reduce consumption of red meat. animal innards, and food sources that contain protein with fried-fried.
Fat
Sources of fat are usually obtained from various types of oil. Therefore, choose the types of healthy oils such as olive oil, canola oil, and avocado oil.
Avoid fried foods, because they contain trans fat and high saturated fat which can add body fat deposits.
What are the rules for good eating in a day?
Overcoming obesity with a diet does not mean eating so only once a day or not even eating all day. Of course the body still needs food to produce energy. So, you can still eat three times a day, even with two intervals a day.
For example, you can eat breakfast at 7 o'clock, then continue to have a morning meal around 10 o'clock, then lunch at 12 noon, then eat alternately around 4 pm, and dinner at 6 or 7 at night.
Here is an example of the right menu for people who want to lose weight.
Breakfast
- rice that is about ½ cup of star fruit
- 1 egg cooked scrambled
- 1 bowl of clear vegetables. Clear vegetables (non-coconut vegetables) containing ⅓ glass of carrots that have been cut into pieces, and is cup of chopped beans
- 1 piece of papaya around 55 grams.
Morning interlude
- 1 cup of 200 ml skim milk
- 1 piece of melon about 55 grams
Lunch
- ¾ rice in a star fruit glass or 2 centongs rice cooker about 100 grams of rice.
- Saute tempeh as a source of vegetable protein. Cut small boxes of 2 medium-sized tempeh, then saute with a little oil (⅔ teaspoon), and add soy sauce.
- 1 bowl of vegetable chicken soup. Vegetable soup contains about 25 grams of chicken breast meat, 1/2 cup carrot pieces, ½ cup white cabbage pieces, and ¼ glass pieces of corn.
Afternoon interlude
- 1 cup of 200 ml skimmed milk
- 1 apple
Dinner
- ¾ rice in a star fruit glass or 2 centongs rice cooker about 100 grams of rice.
- 1 slice of stew cooked meat
- 1 portion of capcay. Capcay contains a variety of vegetables that have been cut like ¼ cup of carrot, i cup of mustard, ¼ cup of cauliflower, and 1 meatball.
- 1 fresh orange fruit
How long do you have to go on a diet until you lose weight?
This time can vary from person to person. Because, this depends on how big your weight is when you are obese. If the distance between the ideal body weight and your current weight is far, maybe the time needed will also be longer.
This depends also on the lifestyle that is lived and the physical activity carried out every day. But what is clear, normal weight loss in one week is around 0.5 - 1 kg. If the weight drops dramatically suddenly, there may be certain health problems that are being experienced.
Another way to do to overcome obesity
In addition to eating arrangements, a weight loss program consists of regulating physical activity as well. Choose the type of exercise that is undertaken by a combination of aerobic and sports exercises that train muscle strength. In addition, some people also need behavioral therapy to regulate their lifestyle for the better.
In certain cases a drug or surgery is needed to overcome obesity. Even so, not all cases of obesity will be immediately given intervention with these two choices. This is adjusted to the condition of the severity of obesity and the complications that arise due to this obesity condition.
