Nutrition is progressing in an unhealthy direction all over the world and in our country. This obesity epidemic, which is increasing day by day, is an indication that we need to do something about this situation. Or do you want to ignore it and contribute to increasing the rate of this disease? If your answer is no, I will write about how you should follow in the fight against obesity.
Recent studies in our country have shown that while the obesity rate is 43% in women, it is 21% in men. The rate seen in abdominal type fatness is up to 34%. The biggest problem caused by abdominal fat is metabolic syndrome. With the increase in obesity, there is a serious increase in the rate of metabolic syndrome.
Diseases Caused by Abdominal Type Fatness
There are serious diseases caused by abdominal type obesity, which is more dangerous in terms of health. In metabolic syndrome, which is a health problem, diseases such as hypertension, diabetes, insulin resistance, increase in cholesterol, decrease in good cholesterol, fatty liver and heart diseases are observed.
The Ratios in Waist Measurement Have Changed!
The first thing you need to do to protect yourself from metabolic syndrome is to Measuring waist circumference is a simple and reliable method to check it regularly.
The proportions in waist measurement have now changed.
New If measurements exceed 80 cm in women and 94 cm in men, this is the beginning of abdominal obesity and poses a risk for metabolic syndrome. In addition, if you have insulin resistance or glucose tolerance, increase in blood fats, and high blood pressure, you have metabolic syndrome.
Abdominal Obesity. Is Obesity a Female Pattern Now?
Abdominal fat is mostly seen in men. Although it is known to be common in women, it is seen in more than 50% of women in the latest studies in Turkey.
This shows the seriousness of the incidence of metabolic syndrome, that is, chronic diseases, in women in our country in the coming years.
Things That Must Be Done
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Weight loss should be achieved and a healthy weight should be maintained throughout life.
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Remember that calcium helps burn fat in the body. Burn fat by consuming 2 portions of yoghurt a day. Consume fat-free or low-fat dairy products.
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Herbal teas have benefits as well as harms, so do not consume excessively, 2 cups a day is enough. Remember that water is the best drink for our body.
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Be careful about consuming acidic drinks because of the caffeine they contain, even if they are sugar-free. If you consume excessive caffeine, edema formation in the body is inevitable.
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Enrich your meals with various spices. In this way, you will both accelerate your metabolism and flavor your meals made with lean meat, chicken and turkey.
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Salt consumption should be restricted (4-6 grams per day). Use spices in your meals to reduce salt.
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Breads using commercial yeast may cause discomfort in some individuals. For this reason, you can consume phyllo bread. Remember that healthy weight loss is achieved by consuming bread.
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One of the golden rules in healthy weight loss is that one of the main meals should be a vegetable meal and the other a meat meal.
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Apply healthy cooking methods, reduce processes such as frying.
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Reduce dessert consumption. For your sweet cravings, add 3 spoons of full or semi-fat yoghurt and 1-2 teaspoons of cinnamon or 2-3 chopped dried apricots.
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Be careful about your water consumption. Make sure to drink water 30 minutes before each meal. Drinking water half an hour before reduces hunger by reducing stomach acid.
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Consume 2 walnuts or 5-6 almonds or hazelnuts daily, which contain healthy fat.
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Sports Consume a total of 3-4 prunes/apricots at regular intervals during the meal. It will both give you energy and balance your low blood sugar. Increase physical activity and it should be made regular.
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Consume fish regularly to increase unsaturated fat (omega-3) intake, especially if triglycerides are high. Fish is also effective in reducing body fat.
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