Description

Nutrition
and Diet

Obesity is not your fate!

Obesity; It
is the storage of excess fat in the body at a level that will reduce the
quality of life. The fact that the energy (calories) taken with foods is
more than the energy consumed causes the excess energy to be stored in the
body. It is evaluated with the criterion called body mass index
(BMI). Body Mass Index; It is obtained by dividing the weight (kg) by
the square of the height (cm2). If the value is 25-30, it is called
overweight, if it is over 30, it is called obese.
Adipose tissue constitutes 15-18% of body weight in adult males and 20-25% in
females. The fact that this rate exceeds 25% in men and 30% in women
constitutes obesity.

In
order to maintain the energy balance, the goal should be to gain healthy eating
habits. Normal weight and health status can be maintained when taken from
the amounts needed by the body in a sufficient and balanced manner.

But
most of the time, the reason for gaining weight is that we view food as a means
of relaxation and reward rather than hunger-quenching.

Considering
obesity as a disease, a diet plan should be created in accordance with hormonal
values, physical condition, gender and energy expended, and behavioral changes
should be made under the supervision of a dietician. 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, first of all, the physician
is consulted and the treatment to be applied is determined. Afterwards, a
diet consisting of herbal foods rich in iron is prepared.

How is a change in behavior against obesity developed?

Be
planned. First of all, consult a nutritionist to find out the nutrition
program that is right for you and stick to the amounts specified in your list.

When
you crave something to eat, consider whether you are really hungry. If
you’ve just eaten your meal, engage in things that make your brain think in a
different direction, like drinking water, getting out and getting air, or
reading a magazine.

Replace
refined foods with white flour, such as white bread, pastry, and open, with
brown, mineral-rich and fiber alternatives such as whole wheat and rye.

Have
a cold salad with every meal. Since vegetables are fibrous, they stay in
the stomach for a long time and prolong the saturation period. It also
stimulates the chewing reflex, allowing satiety signals to reach the brain.

Measure
and use the fat 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.

Instead
of taking the carbohydrate from the rice and pasta, choose to get it from the
soup. And start your meal with soup and salad.

Someone
from the meat / chicken / fish / cheese / yogurt / egg group must be included
in your meals. These foods rich in protein stimulate the secretion of
serotonin, the happiness hormone, and provide a sense 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, the diet will be more of a daily routine than a
challenging plan, and you will feel your energy starting to increase. If
you add fat burning exercises such as 30 minutes walking, jogging, swimming 3-4
days a week, weight loss will be much more comfortable.