It is important to prevent increase in body weight and maintain a healthy body weight throughout life. Reaching normal body weight after gaining weight takes a long time and requires great determination and perseverance. Therefore, paying attention to energy balance, that is, keeping the energy consumed by our body in balance with the energy our body spends, ensures the maintenance of body weight. However, if the energy we take in is more than the energy we spend and this continues for a while, weight gain will be observed. This condition is usually seen in individuals who have unhealthy eating habits, limited physical activity, a sedentary lifestyle, and have experienced some stressful or distressing situations. The increase in the amount of fat tissue under the skin and around the internal organs in the body of overweight individuals also increases their health risks. Being overweight; It causes an increased risk of health problems such as high blood pressure, high blood cholesterol, cardiovascular diseases, stroke, diabetes, some types of cancer, arthritis, and respiratory failure. Health risks caused by the increase in body fat tissue affect not only adults but also children and adolescents.
In addition, being at a weight that the individual is not satisfied with may affect his/her quality of life, emotional state and even psychological state. For this reason, reaching a weight that will make a person feel good and healthy will improve their quality of life and enable them to live a happier and healthier life.
RECOMMENDATIONS
•Height and healthy body weight appropriate for the person's age should be targeted and maintained.
• Portion amounts (size) should be taken into consideration.
•Foods should be chewed well and eaten slowly.
•A variety of foods should be consumed at meals.
•While consuming meals, one should not engage in any other activity other than eating (e.g., watching television, reading newspapers, using a mobile phone, etc.).
•Care should be taken in water consumption. People should take care to consume 30 ml of water per kilo.
•Shopping on an empty stomach should be avoided and a shopping list should be made before leaving the house.
•Gain the habit of reading nutritional label information is property. One should be informed about the fat, sugar and salt content of packaged foods and make healthy choices.
•When eating out, healthy cooking methods such as grilling, boiling, steaming should be preferred, and foods prepared with fatty and creamy sauces and fried foods should be avoided.
•You should be active throughout the day. Being active at all ages increases the amount of muscle in the body and the durability of bones.
•Rapid body weight loss should be avoided. Weight lost slowly is more permanent in its maintenance, and weight lost quickly is quickly regained.
•It should not be forgotten that behaviors are important in maintaining body weight, and behavior modification treatment support should be sought from experts when necessary.
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