Obesity and Nutrition

Obesity Diet
Obesity; It has been recognized as one of the 10 most risky diseases by the World Health Organization (WHO). In recent studies, it has also been determined that it is closely related to cancer. The basis of the obesity diet is a healthy and balanced diet.

Obesity is a chronic disease characterized by an increase in body fat mass compared to lean body mass, which is caused by the energy taken into the body by food is more than the energy spent.

Obesity is an important health problem that can cause various disorders and even death by affecting all organs and systems of the body, especially the cardiovascular and endocrine systems.

Obesity Causes
Excess energy intake
Insufficient energy consumption
Genetic predisposition (The risk of obesity in children of obese parents is 80%, while this risk is 15% in children of normal parents.)
Low oil oxidation
Decreased sympathetic activity
Psychological stress (emotional tension is associated with obesity and overeating.)
There is also a low socioeconomic level.
The obesity diet should be planned to determine the needs and problems of the person and to eliminate the causes.

Obesity Complications
Heart disease
Type 2 diabetes mellitus
Certain types of cancers (endometrial, breast, prostate, colon, etc.),
Gallbladder diseases
Sleep apnea
Diseases such as osteoarthritis
It leads to various physical and psychological complications such as decreased fertility, emotional tension and social stigma.
Obesity Diet Treatment
Obesity diet aim; It should be either reducing the energy input or increasing the energy output or improving the energy balance of the system by applying both.

General purposes in treatment;

Reducing body weight
Keeping body weight at a lower level in the long term
Preventing further weight gain
It is the control of other disease risk factors that may occur with weight gain.
Effective medical approaches to the treatment of the patient; It includes diet regulation, increasing physical activities, behavioral treatment, pharmacological treatment and their combined application, and surgical treatment as a last resort.

A combined treatment that includes a low-calorie diet, increased physical activity, and behavioral therapy is the most effective method for weight loss and weight maintenance.

Obesity Misbehavior Signs
Malnutrition behaviors are the main reasons that lead individuals to obesity.

The most important faulty eating behaviors that can cause obesity are:

Food consumption above normal
Especially in working people, consumption of ready-to-eat, high-energy-dense foods instead of healthy foods.
After coming home in the evening, snacking until mealtime and then eating again.
Eating fast, taking large bites, chewing less, never letting go of the fork and spoon,
Skipping meals, constantly snacking between meals,
Engaging in other activities while eating (chatting, watching TV, reading, etc.)
Staying at the table for a long time
Overeating in distressed, stressful and angry situations
Attending visits and invitations frequently and not being able to refuse treats
Eating continuously after dinner until bedtime,
Waking up at night and eating
Not drinking water or drinking less, preferring high energy drinks instead.
Obesity Diet Recommendations
Alternative methods have been developed to gain positive eating behavior habits for obese individuals who apply a diet program for weight loss.

Obesity treatment recommendations, which may differ for each individual, are listed below:

Shopping advice
Do food shopping on a full stomach
Not buying foods that should not be eaten / less eaten,
Going shopping with a list and not buying unnecessary foods,
Taking enough money for the list made with it, not using a credit card if possible,
Not buying ready-to-eat foods,
Not to fall into the trap of low-energy food (light food), especially in terms of bakery and sweet foods.
Suggestions for planning
Planning ahead of time what to eat to limit food consumption
When you get up in the morning, drink 1 glass of water before, during and after each meal,
Eating recommended foods at scheduled times (5-6 meals), not skipping meals.
Not accepting treats, not calling it rude.
Weigh yourself in the same clothes every morning on an empty stomach and record the weight.
Food recommendations
Ignoring food,
Not keeping high-energy and foods that should not be eaten at home,
Using a small plate for dinner and a large plate for salad,
Getting up from the table as soon as the meal is over,
Eating slowly, chewing as well as possible
Not doing other activities (watching TV, reading newspapers and magazines, etc.) while eating,
Avoiding alcohol, rich sauces and toppings.
Suggestions for special days
Preferring no-calorie or low-calorie beverages
Not going to the invitations when you are very hungry,
To suppress the appetite by snacking on low-energy salads and fruits one hour before attending the invitation,
Prepare to refuse treats, not be discouraged by setbacks.
If too much is eaten, pass the next meal with just a salad and some cheese.

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