Modern life has both benefits and losses for us. Now we walk less, run less, climb stairs less. While electrical appliances, robots and work machines make our lives easier, they make us lazy. We don't even have to go out for shopping; we order our needs via mobile applications and they are delivered to our door. Children do not play on the streets or climb trees, they play computer games and console games. While movement in our lives decreases, fast-food type nutrition and snacks, consuming high-calorie foods, all of these invite obesity.
Obesity develops with the accumulation of fat in the body due to high calorie intake. If we consume more calories than we spend, the excess calories are stored as fat. Obesity depends on genetic, epigenetic, behavioral and sociocultural factors.
OBESITY IS THE SECOND MOST IMPORTANT CAUSE OF PREVENTABLE DEATHS TODAY, AFTER CIGARETTE.
Obesity is a single disease. It is not a disease, it can cause many diseases: Hypertension, diabetes, high cholesterol, cancer, cardiovascular diseases, liver diseases, infertility, psychiatric diseases. Therefore, obesity is a public health problem that must be prevented. It is more common in developed and developing countries and its incidence is increasing. While 22% of the population in Turkey was obese in 1997-1998, obesity was detected in 35% in 2000. The World Health Organization stated that Turkey is the country where obesity is most common in Europe.
HOW DO I KNOW IF I AM OBESE?
Obesity is diagnosed by calculating body mass index. It is calculated by dividing our weight in kilograms by the square of our height in meters:
Body mass index between 25-29.9 is classified as overweight, and over 30 is classified as obesity. Everyone should calculate their body mass index according to their height and weight, and those who are over 25 kg/m2 should get rid of their excess weight.
In addition to body mass index, waist circumference measurement can also be used to detect overweight and obese people. Waist circumference measurement advantageously takes into account intra-abdominal fat tissue, heart-d It indicates the risk of Amar disease.
Waist circumference standard varies for each ethnic group. As a result of research conducted in Turkey, waist circumference limit values have been determined for our people: For women, over 80 cm indicates overweight and over 90 cm indicates abdominal obesity, while for men, 90 cm indicates overweight and over 100 cm indicates abdominal obesity. You can measure your waist circumference roughly at the level of the belly button.
OBESITY TREATMENT
Losing weight is not the only goal in obesity treatment. The aim should be to maintain the weight lost, to stay away from habits that cause weight gain, to change the lifestyle permanently, and to always keep motivation high. Otherwise, the weight lost may be regained quickly. Unfortunately, very few patients can maintain their lost weight for more than a year.
The patient's medical history should be thoroughly questioned, the medications used and eating habits should be examined, and if there is an eating disorder or psychiatric disorder, it should be treated. It will be difficult to achieve results without eliminating the causes.
Lifestyle change forms the basis of treatment. Exercise and appropriate diet are essential for treatment. People generally want a miraculous medicine, a miraculous method, but unfortunately there is no such thing.
DIET
The nutritional change to be made The immutable principles are as follows:
1- Reducing foods and beverages with high energy density
2- Reducing portions
3- Avoiding snacking between meals
4- Not skipping breakfast and avoiding eating at night
5- Controlling and reducing excessive and uncontrolled eating episodes.
6- A realistic and balanced diet should be chosen in order to lose weight
Although there are many types of diets, diets should be made under the supervision of a doctor and dietician. It is necessary not to turn to magazine diets, but to work with a professional team. There are diet types such as ketogenic diet, intermittent fasting, low-calorie diets, very low-calorie diets, Mediterranean diet, protein diet. A diet appropriate to the patient's medical condition, daily life and needs should be selected. The diet I recommend most is the Mediterranean diet. i.
It is recommended to organize a diet to ensure a weight loss of 0.5 - 1 kg per week.
EXERCISE
Aerobic exercise is recommended for patients, but its duration and intensity should be regulated by the doctor according to the patient's medical condition. For example, for a patient with cardiovascular disease, weekly exercise duration should not initially exceed 90 minutes. As recovery progresses and exercise capacity increases, exercise duration can be extended. If there is no additional disease, you should start with 150 minutes of exercise per week and increase up to 420 minutes.
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