Balance Diet, Conquer Obesity

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In the living conditions of today's society, there are so many possibilities that people would get obese because our lives are in a rush, therefore; we are sometimes unable to have nutritional options as we should. Nevertheless, we should be vigilant since belly fat makes it difficult to lose weight and we may end up being at risk of obesity which may causes various diseases such as diabetes, high blood pressure, high blood cholesterol, heart disease, Osteoporosis and various arthritis diseases. There are many clinics for liposuction in Bangkok and liposuction in Thailand that help your body slimmer.

Unhealthy Behaviors Leading to Obesity (Metabolic Syndrome)

  1. Sitting for a long time and not moving including not exercising.
  2. Eating nutrients such as flour, sugar and foods that contain high fat contents

How do We Know We Have Belly Fat or Not? 

The Body Mass Index, widely known as BMI, is a measure of body fat based on height and weight that applies to adult men and women and to work out if your weight is healthy. It is used as a standard for body assessments in adults aged 20 years old and over. The BMI calculation divides an adult's weight in kilograms by their height in meters squared as shown below.

How to calculate Body Mass Index

 BMI = kg (kg is a person's weight in kilograms)/m2 (m is their height in metres squared)

For Example, if you weights 60 kg and your height is 155 cm. 
Body Mass Index (BMI) =     60/(1.55)*2                  
Body Mass Index (BMI) = 25.39

According to the above example, BMI 25.39 for Thai (Asians) people will be in the range of 25.00 - 29.99 which is considered to be fat. The reason why it is necessary to distinguish between Americans, African- Americans, and Asians is because Asian people are physically smaller than the others. Therefore, it is necessary to adjust the range of Body Mass Index (BMI) to match the body structures of each people from each country for the most accurate results.

According to the Body Mass Index (BMI) data, the World Health Organization has found that Asians with a BMI greater than 23 onwards are at increased risk of coronary heart disease which means if you are overweight, there is a chance of developing coronary heart disease more easily.

1. Proper Waistline
An accurate waist measurement can be performed as follows
In a standing position with both feet approximately 10 cm. apart, use a tape measure on a centimeter side to measure the waist, in line around the navel. Relax your stomach muscle naturally and keep the tape measure level parallel to the ground. Be careful not to bend the tape measure.

How to calculate the standard waist circumference = height (cm.) / 2

For example
If the height is 170 cm., the waist should not exceed 170/2 = 85 cm. Therefore, if the waist line exceeds the standard value, then you are at risk of obesity.


2.    Healthy Nutrition Principles

We can adjust and control the behaviors of the nutrition by defining each type of nutrients to be eaten within 1 day appropriately.

The Amount of Nutrients that should be Estimated in 1 Day (Calculated by energy use)

The Amount of energy that should be consumed per day (Classified by gender and age)

  • 1,600 kilocalories of energy, suitable for working women aged 25-60 years and over-60-year-old people.
  • 2,000 kilocalories of energy, suitable for teenagers, women and men aged 14-25 years and working men aged 25-60 years.

Daily Diet Planning

Use the principle of "Healthy Dishes" or "2: 1: 1 Theory" to control the energy used and the amount of food eaten in each meal as a way to control weight which can be easily followed throughout daily life.

Healthy without Obesity; How to Achieve?

  • Choose unpolished rice and flour, such as brown rice, whole wheat bread and whole grains. However, they should be consumed in a sufficient amount.
  • Choose low-fat meat products, such as fish, egg whites, chicken breast and pork tenderloin and avoid processed meats such as sausages, meatballs, sour pork, bacon, ham, Vietnamese sausage, etc.
  • Choose low sugar skim milk, sour milk or soy milk. And, having low-fat yogurts per day is also recommended.
  • Choose leafy green vegetables but avoid vegetables that are head-shaped like such as pumpkins, taros, corns, sweet potatoes, and truffles because these vegetables are classified as flour.
  • Choose fresh fruit that is low in sugar such as guavas, apples, wheats, cantaloupes and dragon fruits and the amounts consumed should not exceed a regular size of a coffee saucer and also avoid processed or dried fruits.
  • Drink 1.5 - 2 liters of water a day to avoid dehydration. It also helps to balance the digestive system as well.

Reference from Health Promotion Foundation of Thailand
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