Notes on living habits
According to the World Health Organization, obesity is a condition of excess fat accumulation in the body to the point of harmful effects on human health and life.
Overweight, obesity, especially abdominal fat, is closely related to diet and exercise.
The basic cause of weight gain that easily leads to overweight and obesity is the energy imbalance between calories consumed (energy from food and drink) and calories expended (body movements). The best and most sustainable weight loss principle is to know how to choose healthy foods and increase regular physical activity.
The harmful effects of being overweight and obese are increased risk of diabetes, hyperlipidemia, hyperuricemia, non-alcoholic fatty liver disease, polycystic ovary syndrome, kidney disease and cancer.
According to the National Institute of Nutrition, through nutrition consulting, experts have received many complaints from office workers about uncontrolled weight gain, obesity and belly fat.
Master Vuong Thi Ho Ngoc (National Institute of Nutrition) shared that the main causes of overweight and obesity, especially belly fat for office workers, are mainly due to sitting still for a long time, little activity; due to the habit of sitting on a chair for a long time with a hunched-over posture; often participating in snacking with colleagues. Snack foods are often high in sugar and fat, which are important factors causing excess energy.
The above factors are very common and contribute to weight gain, overweight, and belly fat.
Principles of weight loss
According to the Ministry of Health's guidelines on obesity treatment, lifestyle intervention is the foundation for ensuring sustainable and safe weight loss, including nutritional interventions, physical exercise, behavioral change, and psychological support.
Sudden weight loss can have very harmful effects on health, so we can reduce 5% of body weight within 3 months by lifestyle intervention. According to this guide, to ensure good health during weight loss, you should only lose 5 - 15% of your weight within a period of 6 months.
Sweet and fatty snacks are the factors that easily cause office workers to gain weight.
Energy needs of office workers (light labor): men are 30 kcal/kg of body weight; women are 25 kcal/kg of body weight.
To maintain the results after losing weight, office workers need to pay attention to maintaining habits: persistently exercise about 5 times/week, each time about 30 minutes. At the office, try to take advantage of every opportunity to increase physical activity.
Keeping your back straight helps avoid belly fat accumulation (if possible, get into the habit of sitting with your stomach tucked in).
Make it a habit to prepare a nutritious lunch for yourself to help control your energy. Limit greasy foods and sweets.
Get into the habit of saying no to snacks at work and after work. These snacks may seem light but they contain a lot of energy.
You should only drink water and tea instead of soft drinks, tea, smoothies, coffee, and milk tea. Try to drink enough water to help your body reduce cravings. Eat full meals, and do not skip any main meals because fasting will create cravings for the next meal.
You need to have a specific weight loss plan. Increase your goals and levels gradually to help your body adapt gradually, which helps maintain good health and previous weight loss efforts.
You should monitor your weight daily or weekly to control and adjust your weight to your ideal weight.
"Office workers always try to apply many weight loss methods to regain a balanced and healthy figure, however, many cases do not maintain high levels. If we cannot control our mouths, it will be difficult to lose weight successfully," the nutritionist noted.
To calculate the energy to build a menu for obese people who want to lose weight, you can calculate according to the ideal weight as follows:
Energy intake for obese people = ideal weight × (20 - 25 calories)
For example: 1.7 m tall male, light laborer (office worker), overweight, obese
The energy of the weight loss diet is: 63.6 x (20 - 25 calories) = 1,271 - 1,590 Kcal/day
In addition to a proper diet, office workers need to engage in appropriate physical activity. They need to do an average of 30-40 minutes of physical activity each day (about 150 minutes/week). Or, exercise several times a day, each time for at least 10 minutes.
You should exercise at least 5 days a week, and it's best to exercise regularly every day.
(National Institute of Nutrition)
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