Overweight - what to do?

If the person consumes more energy in the form of food than he actually consumes, he becomes overweight over time. If you want to lose weight, you either have to eat less than you consume or significantly increase your energy consumption, for example through sports or physical work. Overweight affects up to 50% of our population, depending on the age group.

What is too thick?

Overweight is when the weight is well above normal weight. The weight is calculated using the so-called body mass index (BMI). A normal weight is when the BMI is between 18.5 and 24.9.

The body's energy intake and energy consumption are measured in kilocalories (kcal) or kilojoules (kJ). One kilocalorie equals 4.187 joules. The daily calorie requirement depends on the height and the daily work. With the help of calorie tables, the energy content of the food can be determined. There is an increased need for exercise, growth, pregnancy and lactation.

What are the consequences of being overweight?

The consequences of overweight include:

  • Metabolic disorders (diabetes, gout, lipid metabolism disorders)
  • The risk of developing high blood pressure, heart attack, stroke, arteriosclerosis or venous disease increases significantly
  • Joint disease due to wear, back pain

10 tips against obesity

  1. Always take care for the food enough time, chew well and do no other work alongside.
  2. It should be best five small meals be taken during the day.
  3. Before the meal Always drink a large glass of liquid, which reduces your appetite.
  4. At least 2-3 liters for each diet liquid drink in the daytime.
  5. Every diet should be regular, physical activity to be accompanied.
  6. Diet-convenience foods can occasionally replace a meal.
  7. formula diets are powders, granules or drinks with a well-defined nutrient, vitamin and mineral content. They are suitable for short diets to lose 2-3 kilos or to replace some meals as part of a diet.
  8. Appetite with chemical agents act on the brain appetite-suppressing. Because of side effects, many patients can not take these medicines (for example, hypertension increases blood pressure). Even in healthy patients, side effects such as nervousness can occur.
  9. Together Losing weight with others (such as Weight Watchers) can strengthen your desire to lose weight.
  10. The only sensible diet is one calorie-reduced mixed diet, a balanced diet with many fresh products (for example Brigitte diet). Unilateral diets (such as rice diets, Hollywood diets) are not recommended as they tend to produce a shortage of certain nutrients, vitamins or minerals and will not lead to a permanent change in dietary habits.

Important is a permanent change in diet, to avoid eating errors in the future and to keep the lower weight. Even a weight reduction of 5 - 10% can have a positive influence on underlying diseases such as hypertension or diabetes.

Popular Categories