Tips from doctors, how to eat and not get “fat”

Browse By

Having good health, proper height and weight It’s what many people desire. But in reality Due to many factors, the body fat that used to be in proportion may gradually climb up the stairs indefinitely. Until overweight becomes obese in the end. Even so, it’s not too late for us to start controlling and losing weight from today. which is not difficult. But if let pass weight gain until it becomes overweight Or touch the ladder of obesity and what it is. Must focus and start losing weight seriously.

Tips from doctors, how to eat and not get "fat"

Following the statistics of obese people rising continuously…

Dr. Kanlayanee Pornkometkul, a specialist in gastrointestinal and liver diseases. Yanhee Hospital said that the current number of people are overweight Or enter UFABET into a state of obesity. The number of which is increasing rapidly. The results of the latest world population survey found that people with obesity problems. Or have a body mass index (BMI) over 25 with a high number of about 2,000 million, or about 39% of the world’s population. As of 2014, statistical references show that 37.5% of the total population in Thailand has obesity problems. With 41.8% of women, 32.9% of men, which is a pretty high number. and tends to increase continuously 

Prohibited behavior… that causes obesity to ask for

The cause of being overweight or obese can be caused by many factors. Varies according to lifestyle Including may be caused by physiology Genetic characteristics. Having comorbidities such as diabetes, abnormal thyroid function Regular use of certain medications. Or other environmental conditions, such as stress, can cause the body to gain weight. 

The most common type of 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 various 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 an important factor that leads to weight gain. And is the cause of other comorbidities to follow 

Began overweight adjustment. come back fit

When found to be overweight with a BMI greater than 23. The first thing to do is Finding the root cause of weight gain for a weight loss plan in conjunction with additional health checks to determine the presence of comorbidities We must first understand and accept that Being overweight in people with a BMI above 23 is not just a problem of body shape. Rather, it is a condition of “obesity” that should be treated by personnel or a multidisciplinary team that is ready to provide holistic care for patients. It consists of internal medicine physicians who treat patients with comorbidities such as diabetes. Hyperlipidemia high blood pressure Dietitians provide advice and set up a meal schedule. 

Cardiologists and sports medicine teams recommend metabolism-boosting exercises for effective weight loss. A psychiatrist who helps to care about the causes and problems of obesity that affect mental health. as well as nurses who help closely monitor the patients. The important thing is Patient-Centered Care To know the cause and fix the problem to the specific point of the person which leads to behavioral adjustments, lifestyles, and sustainable weight control and good health. There are currently treatments for severe obesity with various methods such as gastric balloon insertion for weight loss. and gastric bypass surgery which considers treatment guidelines by physicians

On average, men need about 2,000 kcal of energy each day, and women need about 1,600 kcal of energy per day, depending on other factors such as weight, age, and daily activities. Overweight and wanting to lose weight by 0.5-1 kg per week should reduce the amount of food and drink consumed to less than the energy required by the body by about 500-600 kcal per day. Together with continuous activities Or exercise at least 200-300 minutes per week.

Losing weight through calorie control By balancing, the amount of energy the body receives is less than the amount of energy used each day. Should start with eating less carbohydrates. In order for the body to convert starch into energy and reduce fat Eating a low-carb diet can help you lose 2-3 times more weight than a low-calorie or low-fat diet.

During the weight loss period, high-sugar beverages or fruit juices should be avoided. because it will get too much energy This increases the risk of obesity. And other comorbidities follow up faster and should choose to eat high in protein This will increase the metabolic rate of the body. reduces appetite and increases the metabolic rate Energy up to 80-100 kcal per day.

Choosing to eat more fruits or vegetables when feeling hungry. It is another option that can 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 feeling of appetite. and eating less as well

Understand problems and remove obstacles The weight loss was effective.

effective weight loss A reduction of at least 5-10% of the original cost of body weight should be achieved within 3-6 months, which will significantly reduce the risk of obesity-related comorbidities. But if it can’t be done. It may be time to see a doctor to work together to find a treatment that works. 

“Major barriers to inability to control or lose weight. Most of them come from a lack of proper knowledge of how to take care of yourself. Along with family circumstances Living in an environment that is not conducive to these behavioral modifications has a significant effect on weight loss. Including sleep deprivation or staying up late, between 10:00 p.m. and 2:00 a.m., is when the growth factor (Growth Factor) works. The body has metabolism. Sleep deprivation blocks the release of metabolic hormones. Makes the body unable to burn fat away gaining self-care knowledge for correct weight loss. It is important to help the correct behavior change. And finally get results from permanent weight loss.