OBESITY IS NOT YOUR FATE!
Obesity is the storage of excess fat in the body at a level that will reduce the quality of life. If the energy (calories) taken with food is more than the energy consumed, the excess energy will be stored in the body. It is evaluated with the criterion called body mass index (BMI). Body Mass Index is obtained by dividing the weight (kg) by the square of the height (cm2). If the value is between 25-30, it is called overweight, if it is over 30, it is called obese.
Adipose tissue (or simply fat) constitutes 15-18% of body weight in adult males and 20-25% in females. If this rate exceeds 25% in men and 30% in women, it is called obesity.
To achieve energy balance, the goal should be to gain healthy eating habits. Normal weight and health status can be maintained when the body consumes sufficient and balanced amounts.
However most of the time, the reason for gaining weight is that we view food as a means of relaxation and reward rather than hunger quench.
Behavioral changes should be made by considering obesity as a disease and a diet plan should be created by a dietitian in accordance with hormonal values, physical condition, gender and the energy expended. If there is a problem in the laboratory findings of the person, the problem should be determined with the consultation of a physician and should be taken into consideration while creating the diet.
For example, if a vegetarian obese individual who does not eat products of animal origin is found to have a deficiency in iron level, the physician is consulted primarily and the treatment to be applied is determined. Afterwards, a diet consisting of herbal foods which are rich in iron is prepared.
HOW ARE BEHAVIORAL CHANGES CAN BE DEVELOPED AGAINST OBESITY?
- Be planned. First of all, consult a nutritionist to find out the nutrition program that is right for your body and stick to the amounts that are specified in your list.
- When you crave to eat something, consider whether you are really hungry. If you’ve just eaten your meal, engage in things that make your brain think differently, like drinking water, getting out and getting air, or reading a magazine.
- Replace refined foods such as white bread, pastry, and roll, with brown, mineral-rich and fibrous alternatives like a whole wheat bread and rye.
- Have a cold salad with every meal. Since vegetables are fibrous, they stay in the stomach for a long time and extend the saturation period. At the same time, it stimulates the chewing reflex, allowing satiety signals to reach the brain.
- Measure the oil you use in meals. There is no need to add oil to meat dishes and do not exceed 2-3 tablespoons of olive oil for vegetable dishes.
- Take the carbohydrate from the soup instead of the rice and pasta. And start your meal with soup and salad.
- Something from the meat / chicken / fish / cheese / yogurt / egg group must be included in your meals. These foods are rich in protein and stimulate the secretion of serotonin, the happiness hormone, also provide a feeling of satisfaction in the diet.
- Drinking 1-2 glasses of water before each meal allows you to eat less.
- Once you get used to the diet, it will be more of a daily routine than a challenging plan, and you are going to feel more energetic. Weight loss will be much more comfortable if you add fat burning exercises such as walking, jogging, swimming for 30 minutes 3-4 days a week.