April 3, 2011

Tips for Obesity

Obesity is a condition where a person is overweight at 20% from normal weight. The degree of obesity measured by body mass index using the formula (body mass index / BMI), waist circumference, and ratio (ratio) of waist circumference to hip circumference (Waist-Hip Ratio or WHR).

Body Mass Index (BMI) is the formula most commonly used to assess obesity. BMI is obtained by dividing weight by height squared (kg/m2). Value of BMI 25 - 29.9 is classified as overweight (overweight), while a BMI of 30 or more are classified as obese (overweight). Waist circumference is used to assess the amount of abdominal fat content. Ratio (ratio) waist-hip (WHR) was obtained by dividing waist size by hip circumference size. WHR 1 or more (in men and women) showed a risk of obesity.

Obesity is a risk factor that plays an important role against the onset of diabetes, hypertension, cardiovascular disease, stroke, gallbladder disease, and breast cancer, prosfat, and colon. thus, this condition can shorten a person's age. The cause of obesity is actually an interaction of various factors (genetic, psychological, socioeconomic, and cultural), such as overeating, excessive alcohol consumption, lack of activity, and slow metabolism. Obesity is generally hereditary and can be experienced by anak2 and adolescents.
Some tips to avoid the obesity :
  1. Reduce the size of the meal. Live a diet low in fat and high in fiber. 
  2. Reduce consumption of foods high in calories derived from fat, such as meat, chicken skin, meat poultry red / black, fried foods, butter, cheese, milk (excluding milk claim), junk food, and all kinds of processed foods.
  3. Use vegetable oil, peanut oil, or oil made from whole grains in moderation.
  4. The type of food consumed should consist of fruits, vegetables, whole grains, and fat-free milk.
  5. Stop smoking and avoid excessive alcohol consumption.
  6. Go with regular aerobic exercise under the supervision of trained instructors.
  7. Perform aerobic exercise, like swimming, cycling, walking, and jogging.
  8. As far as possible keep your weight in order to remain within normal limits by doing lots of physical activity.
  9. Do not take any medicines / herbal slimming without consulting your physician first. 
  10. A balanced diet along with worship is the best way to reduce excess weight.



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