Nutrition Society

Let’s Knockout Obesity & Start investing in the Perfect Shape

Can’t you keep away from oily food and sweets?๐Ÿค

Donโ€™t you want to be slim while eating well?๐Ÿ˜

To be aware of the risk beforehand……๐Ÿง

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 โ€œchubbyโ€ are not aware of it until they fall into the obese category.

Isn’t it important that you identify obesity correctlyโ“

One of the simplest ways to get an idea of โ€‹โ€‹obesity is by calculating the waist-hip ratio.

๐Ÿ‘ŒTo find the waist to hip ratio,

  1. Measure the circumference of the narrowest place of your waist (waist circumference)
  2. Measure the circumference of the widest place of your hips (hip circumference)
  3. Divide the waist circumference by the hip circumference.

โญ•For males, it should be 0.9 or less.

โญ•For females, it should be 0.8 or less.

Eg:- for a woman;Waist circumference/hip circumference 84cm/102cm = 0.8 ๐Ÿ˜‡

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.

๐Ÿ›‘Do you have the following body features?

  1. Apple-shaped๐ŸŽ, fat body; In males, obesity is characterized by having a large abdomen (potbelly). This obesity also increases the risk of non-communicable diseases.
  2. Pear-shaped๐Ÿ, 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 apple๐ŸŽ? Or a Pear๐Ÿ? Be alert.๐Ÿง

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.๐Ÿ™‚ But the BMI does not give you an exact idea of your body fat percentage or obesity.๐Ÿ˜•

Healthy waist circumference;

  • โญ•For males, <= 90cm (36 inches).
  • โญ•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 – Underweight๐Ÿ˜”
  • 18.5 – 22.9 – Optimal weight or healthy weight๐Ÿคฉ
  • 23 – 24.9 – Overweight๐Ÿ™
  • 25 or more – Obese โ˜น๏ธ

Eg:- 50kg/1.54m2 =21.1(healthy weight ๐Ÿ˜‡)

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???๐Ÿ‘‰

๐Ÿฉธ Mothers who gained a lot of gestational weight than recommended during pregnancy๐Ÿคฐ๐Ÿคฑ๐Ÿป๐Ÿ‘ผ

๐ŸฉธPeople who work at one place most of the day(sedentary)๐Ÿ‘ฉโ€โš•๏ธ๐Ÿ‘จโ€๐Ÿณ๐Ÿ‘ฉโ€๐Ÿ’ป๐Ÿ‘จโ€๐Ÿ’ผ๐Ÿ‘ฉโ€๐ŸŽจ๐Ÿ‘ฉโ€๐Ÿ”ฌ๐Ÿ‘จโ€โš–๏ธ

๐ŸฉธPeople who eat artificial food often๐Ÿซ๐Ÿฌ๐Ÿก๐Ÿงƒ๐Ÿฅค๐Ÿน

๐ŸฉธPeople who consume too much fat, sugar, and flour ๐Ÿฅฉ๐ŸŸ๐Ÿ”๐ŸŒญ๐Ÿฅฎ๐Ÿ•๐Ÿฅฏ

๐ŸฉธPeople with intense food cravings ๐Ÿ˜‹๐Ÿคค

๐ŸฉธPeople with a family history of obesity๐Ÿ™‡โ€โ™‚๏ธ๐Ÿ™‡โ€โ™€๏ธ

And you know what?

“Obesity” is a disease that leads to many other diseases.๐Ÿ˜“

๐Ÿ‘‡

โŒ Diabetes๐Ÿ˜ณ

โŒHigh blood pressure๐Ÿฉธ

โŒHigh Cholesterol Level๐Ÿ˜–

โŒHeart attack or heart failure๐Ÿ’”

โŒDiabetic conditions during pregnancy๐Ÿคฐ

โŒDeformities in the fetus๐Ÿฅบ

โŒJoint pains๐Ÿ˜ข

โŒMost cancers๐Ÿ˜จ

โŒ Respiratory disturbances during sleep๐Ÿ˜ด

โŒGastritis ๐Ÿ”ฅ

โŒExcess fat deposition in the liver๐Ÿ˜Ÿ

โŒDisruptions to male and female fertility ๐Ÿคฅ

๐Ÿ›‘If so, what are the proper eating habits to follow to prevent obesity

โญ• 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.๐Ÿšซ

โญ•Consume minimally refined grains( Parboiled rice, wheat, kurakkan); limit your starchy food consumption to only one fist-sized portion per meal.โœŠ

โญ• 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)

โญ•Eat 2-3 servings of fruits per day(guava, banana, orange, papaya, mango, lovi, rambutan).๐ŸŒ๐Ÿ‰

โญ• Reduce oil as much as possible when cooking ๐Ÿ‘

โญ•Limit the consumption of high-fat meat varieties. (eg: beef๐ŸฎโŒ, pork๐ŸทโŒ)๐Ÿ—๐Ÿฅฉ๐Ÿ–

โญ• Minimize the frequent consumption of bakery products such as bread, buns, and cakes. ๐Ÿž๐Ÿฅฎ๐Ÿช

โญ• Reduce the intake of fast food (noodles๐Ÿ, short eats) and sweets (chocolate๐Ÿซ, ice cream๐Ÿจ, soft drinks๐Ÿงƒ, cake๐Ÿฐ, biscuits๐Ÿช) as much as possible.

โญ•Avoid eating food such as kottu and fried rice as much as possible. ๐Ÿฅ˜

โญ•consume helapa, aggala, porridges, kurakkan roti & pittu like food instead of fast food.

โญ•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.โ€ผ๏ธ

โญ•Abstain from the use of tobacco, tobacco leaves and alcohol.๐Ÿฅƒ๐Ÿท

โญ•Drink at least 8 glasses of water per day.๐Ÿ’ง๐Ÿ’ฆ

โญ•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.โ€๐Ÿšถโ€โ™€๏ธ๐Ÿƒโ€โ™‚๏ธ

By following the correct nutritional advice you can prevent being obese and own a healthy, light, and active body for sure.๐Ÿ‘๐Ÿค๐Ÿ˜ƒ๐Ÿฅฐ๐Ÿฅณ

Nutrition Society ๐Ÿ‘จโ€๐ŸŽ“๐Ÿ‘ฉโ€๐ŸŽ“ – Wayamba University of Sri Lankaโฃ๏ธ