Can’t you keep away from oily food and sweets?
Don’t you want to be slim while eating well?
To be aware of the risk beforehand……
Various surveys have repeatedly shown that the mental well-being of humans has been badly affected by the deterioration of their physical health. Obesity is probably one of the major reasons. Many people suffer from obesity that makes the body sick and ugly. Accumulation of excess fat in the body leads to obesity. This is simply caused by eating more calories than your body needs. Depending on the height, weight, age, and physical activity of any person, there is a specific calorie requirement per day(about 2000-2500 kCal). If you eat too many calories beyond that amount, you have a risk of being obese, because excess calories will be stored as body fat.People who consider themselves “chubby” are not aware of it until they fall into the obese category.
Isn’t it important that you identify obesity correctly
One of the simplest ways to get an idea of obesity is by calculating the waist-hip ratio.
To find the waist to hip ratio,
- Measure the circumference of the narrowest place of your waist (waist circumference)
- Measure the circumference of the widest place of your hips (hip circumference)
- Divide the waist circumference by the hip circumference.
For males, it should be 0.9 or less.
For females, it should be 0.8 or less.
Eg:- for a woman;Waist circumference/hip circumference 84cm/102cm = 0.8
If the value is higher, it means the excess fat in the abdomen is high in that male or female
Knowing how fat is stored in your body is important in knowing about the health risks associated with obesity.
Do you have the following body features?
- Apple-shaped, fat body; In males, obesity is characterized by having a large abdomen (potbelly). This obesity also increases the risk of non-communicable diseases.
- Pear-shaped, fat body; In females, obesity is characterized by; Having a normal-sized abdomen, fairly large buttocks, and thighs. After menopause, there is generally a possible risk of excess fat being deposited in the abdomen.
Are you an apple? Or a Pear? Be alert.
Other simple ways to get an overview of obesity are to measure the waist circumference and the Body Mass Index (BMI). Waist circumference gives you an idea about the fat distribution in the body. But the BMI does not give you an exact idea of your body fat percentage or obesity.
Healthy waist circumference;
- For males, <= 90cm (36 inches).
- For non-pregnant females, <= 80cm (32 inches).
According to the cut-off indexes for the Asian population released by the World Health Organization,
Body Mass Index = Weight (kg) / Height (m2)
- Less than 18.5 – Underweight
- 18.5 – 22.9 – Optimal weight or healthy weight
- 23 – 24.9 – Overweight
- 25 or more – Obese
Eg:- 50kg/1.54m2 =21.1(healthy weight )
But this is suitable only for healthy adults and not an appropriate measure for athletes and bodybuilders. Because they are involved in muscle building, their body mass index is higher due to the high muscle mass.
Do you know who are at risk for obesity over time???
Mothers who gained a lot of gestational weight than recommended during pregnancy
People who work at one place most of the day(sedentary)
People who eat artificial food often
People who consume too much fat, sugar, and flour
People with intense food cravings
People with a family history of obesity
And you know what?
“Obesity” is a disease that leads to many other diseases.
High blood pressure
High Cholesterol Level
Heart attack or heart failure
Diabetic conditions during pregnancy
Deformities in the fetus
Respiratory disturbances during sleep
Excess fat deposition in the liver
Disruptions to male and female fertility
If so, what are the proper eating habits to follow to prevent obesity
Most importantly, meals should be taken on time. It is not good to skip meals with the purpose of losing your weight. It causes other diseases.
Consume minimally refined grains( Parboiled rice, wheat, kurakkan); limit your starchy food consumption to only one fist-sized portion per meal.
Eat more fiber rich foods such as non starchy vegetables(brinjal ,beans,okra,cabbage, knol-khol,radish )and green leafy vegetables(sarana,thampala,kankun,gotukola,mukunuwenna). (At least 3 servings per day)
Eat 2-3 servings of fruits per day(guava, banana, orange, papaya, mango, lovi, rambutan).
Reduce oil as much as possible when cooking
Limit the consumption of high-fat meat varieties. (eg: beef, pork)
Minimize the frequent consumption of bakery products such as bread, buns, and cakes.
Reduce the intake of fast food (noodles, short eats) and sweets (chocolate, ice cream, soft drinks, cake, biscuits) as much as possible.
Avoid eating food such as kottu and fried rice as much as possible.
consume helapa, aggala, porridges, kurakkan roti & pittu like food instead of fast food.
Limit your salt consumption to 1 teaspoon per day. It is advised to stop consuming sugar if possible, or limit it to two tea spoons per day.
Abstain from the use of tobacco, tobacco leaves and alcohol.
Drink at least 8 glasses of water per day.
Exercise for 30 minutes daily or at least 30-45 minutes 3 or 4 days a week(slow running, swimming, brisk walking, fast walking). It will burn a significant amount of calories.
By following the correct nutritional advice you can prevent being obese and own a healthy, light, and active body for sure.
Nutrition Society – Wayamba University of Sri Lanka