What is Obesity?Obesity is a medical condition in which excess body fat has accumulated to the extent that it may have an adverse effect on health, leading to reduced life expectancy. Nearly two-thirds of the United States population is overweight. There
are many ways to determine if a person is overweight, but experts
believe that a person's body mass index (BMI) is the most accurate
measurement of body fat for children and adults. Body mass index (BMI), which compares weight and height, is used to define a person as overweight (pre-obese) when their BMI is between 25 kg/m2 and 30 kg/m2 and obese when it is greater than 30 kg/m2. Obesity is associated with many diseases, particularly heart disease, type 2 diabetes, breathing difficulties during sleep, certain types of cancer, and osteoarthritis. What causes Obesity?
The following reasons cause Obesity:
1) Genes:
Some obese people have a special obese gene that make their body to
absorb the nutrition from all kinds of food and store up. Though they don't eat
too much and take part in normal sport activities, they are easy to become fat.2) Unscientific Diet Habit:
a) Eating too fast is easy to cause eating too
much. b) Snacking Hobby. Many snacks contain high calorie such as
potato chips, cakes, cold drinks, etc., with so many ingredients as sugar,oil or
salt.c) Seldom have breakfast. Some people want to lose weight by not
having breakfast,or too busy to have breakfast. But the result is just the
opposite. At lunch time, you'll feel very hungry and so eat too much. d) Eating too much at dinner time. There are less physical
activities and so less heat energy consumption at night. If you always have rich
dinner and eat more, your body will store up too much fat. e) Liking to eat sweet food. Some people like to eat food
containing high sugar such as Chocolate. Too much sugar will convert into fat to
store in your body.3) Low Physical Activity:
Less activities will not only
cause less energy heat consumption, but in musculature will cause impaired
glucose tolerance,a direct result from insulin resistance increases.4) Abnormal hormone secretion:
Abnormal hormone secretion such as epinephrine, thyroid hormone,
insulin, or use of drugs such as steroid may lead to obesity.5) Over-feeding:
Nerve centre for feeding obstacle causing non-stop eating also lead
Obesity.6) Pressure or emotional eating:
In the event of unpleasant things, or the
pressure of work or study,or in sad mood, some people tend to alleviate by
eating, even engorgement. However, food is not easy to be assimilated when
people in bad mood. So the food will be accumulated inside the body and so cause
Obesity.7) Constipation:
Sometimes Obesity of the under part of the body is caused by
the constipation. Constipation will accumulate water, forming obesity.
Therefore, understanding the reasons for obesity and finding the right remedy
will make your weight loss smoothly.
How can Obesity be treated?
1) Reasonable Diet: Diet controlling is not a matter of overnight but a long term insistence.
Reasonably controlling energy intake:
Avoid reducing too fast but in
proper sequence. Adults with obesity may control to lose weight 0.5-1.0kg per
month,or reduce 125-250Cal energy intake steadily per month. Adults with medium or above obesity should control more strictly
to lose weight 0.5-1.0kg per week, or reduce energy intake 550-1100 Cal per day.
Limiting to sugar and fat intake:
Sugar has low sense of satiety, so it's easy to cause high
appetite. Too much sugar will convert into fat inside your body. Avoid to eat Sugar, honey, confection and sweet cakes. Try
edible fibre as possible as you can. For the same kind of food, choose the one with low heat energy. Skim milk contains lower heat energy than full cream. Green leaves vegetable contains lower heat energy than root
vegetable.
Eating more vegetable and fruit:
Vegetables, especially green leaf vegetables, contain more vitamin
C and carotin which can improve anti-disease ability. Vegetables and fruit are high moisture content, big size, but
low heat. Vegetables and fruit contain rich edible fibre which have the
function of removing fat,reduce sugar,and help digestion. So they help to lose
weight effectively and prevent metabolic disease. Persons with obesity should eat vegetables above 500g, 250
of which should be seasonal green leave vegetables. Meanwhile you should make
use of some melons, edible fungus and alga's function of helping to remove fat
and lose weight. Persons with obesity usually eat too much. You should reduce it
into a normal level during losing weight period. At the beginning you must feel
unused to and always feel hungry.You may eat vegetbales such as
cucumber,tomato,melon,radish,etc. to buffer your hungry feels caused by losing
weight.
Eating more food containing rich water:
Water needed by our body is from
direct drinking water and the water containing in all kinds of food we eat. It
is required to have 2500ml water intake for per person per day. Water helps to stimulate body-fat to metabolize,
restraining appetite, and diuresis and excreting. Insufficient water inside your
body will cause low fat metabolism and so cause fat accumulation.
Following up rule of insipid diet:
Edible salt possess hydrophilicity.
Extra salt intake will cause water retention,blood volume increase and weight
increase. Extra salt intake is also easy to cause hypertension and heart attack. WHO suggest only 2g intake per person each day. Chinese
diet habit and cook methods make more salt intake,so we should pay attention
when using cooking Chinese food at this point.
Taking suitable cooking method and adjusting number of meal times:
Persons who are Obesity should take cooking methods such as
steaming,boiling,stew/braise,roast,etc.but avoiding deep-fry and even pan-fry.
So it's better not to eat Sweet and Sauce Pork and Soft Deep-fry Pork loin
(Spicy and Salt Pork loin). It's better to abide the rule of "eat less each meal but
eat more meals" .Traditionally, we have three meals one day, but now it's
popular suggestion for obese people to have 5-6 meals a day but eat less at each
meals. However,it's case by case.
Preparing diet that is suitable for long-term application:
Controlling
diet is one of the most important methods of losing weight,but it may cause
malnutrition and other diseases because of long-term eating less. So when
persons with obesity choose food and cooking methods, you should not only
guarantee low heat but also make sure the comprehensive nutrition, matchable
color,smell and taste, and constant food category change.
2) Sport/out-door activities: If Obese people want to lose weight by
physical activities, you should take proper sequence,choose items that suitable for you,and
go for step by step. Some sport activities such as jog,walk,or swim,etc can
exercise your whole body and last long time. These items maybe your first
choice.
3) Other Methods: Medication,operation,needle therapy,ChiGong,local
massage,etc. Each method has its fit and tabu. You should choose and take action
under the doctor's guide. No matter which method you choose,you'll get effective
result on the base of scientific diet and suitable physical activities.
Food Recipes for Obesity:
 | Red Beans w/ Brown Rice
Course: Main Course
Duration: 0 < 30 mins
Key Ingredients: Brown Rice, carrots, red beans, tomatoes, vegetable stock, garlic, red onion
|
| Oats Dosa
Course: Main Course
Duration: 0 < 30 mins
Key Ingredients: Oats, rice flour, sour curd, ghee, grounded coarsely
|