Reducing Calories and Increasing Activity and the Key to Overcoming Obesity

Reducing Calories and Increasing Activity and the Key to Overcoming Obesity – Reducing Calories and Increasing Activity and the Key to Overcoming Obesity. According to the World Health Organization (WHO), globally, there were more than 650 million people aged 18 years and over who were obese in 2016. What about Indonesia? The 2018 Basic Health Research (Riskesdas) states that obesity is experienced by 1 in 5 adults, 1 in 5 children aged 5–12 years, and 1 in 7 adolescents aged 13–18 years.

Obesity is not trivial because it can increase the risk of various diseases, such as high blood pressure or hypertension, osteoarthritis, sleep apnea, heart disease, diabetes, stroke, and many more.

Aware of the dangers of obesity, @manukafarm held a live Instagram themed “Recognize the Causes and Ways to Prevent Obesity” on Wednesday night (30/11/2022), hosted by dr. André Pandjaitan. Read it to the end, come on!

1. Obesity and overweight are not the same

The definition of obesity according to dr. Andre is the process of accumulating fat in the body due to the large amount of food intake that enters and is not balanced with energy expenditure. And obesity is different from being overweight, lo!

People who are overweight have a body mass index (BMI) of 25-29.9. Meanwhile, the BMI of obese people is 30 or more. The way to calculate BMI is very easy, namely body weight (in kilograms) divided by height (in meters squared or m²).

In addition, obesity can be known by measuring abdominal circumference. Men are called obese if their abdominal circumference is 90 cm or more and 80 cm or more in women.

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2. Obesity is divided into two, namely central and peripheral

Doctor Andre said that obesity is divided into two, namely central and peripheral. In central obesity, fat accumulates in the abdomen. Meanwhile, in peripheral obesity, fat accumulates around the hips, buttocks and thighs.

Based on a study published in the Balkan Medical Journal in 2015, people with central obesity are more at risk of developing type 2 diabetes, metabolic syndrome and heart disease.

3. Many factors can cause obesity

The cause of obesity is not only due to overeating. There are many reasons, such as:

  • Genetics: Mutations in the MC4R gene cause increased appetite and decreased satiety, which are passed down in families for generations.
  • Lifestyle: Referred to as a sedentary lifestyle, which is too much sitting or lying down with little physical activity.
  • Certain foods: Especially those high in calories, fat, and sugar.
  • Certain diseases: Such as Prader-Willi syndrome, Cushing syndrome, hypothyroidism, to arthritis or arthritis (because it causes decreased mobility and results in weight gain).
  • Certain medications: The most common are steroids, antihistamines, and antidepressants.
    Socio-economic: Low-income people have limited access to nutritious food. They tend to choose foods that are filling rather than healthy and of good quality.

4. Women are more likely to be obese

Actually, anyone can become obese, but women are more at risk than men. This is because women naturally have a higher percentage of body fat than muscle mass.

According to the American Journal of Clinical Nutrition, women aged 20-39 years are said to be healthy if they have 21-32 percent body fat. Meanwhile, men are said to be healthy if they have 8–19 percent body fat.

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5. To overcome obesity, reduce calories and increase physical activity

In principle, the way to overcome obesity is to reduce calories and increase physical activity. Both must be done simultaneously to get the desired result.

Citing the National Health Service, generally the recommended daily calorie intake for women is 2,000 calories and 2,500 calories for men. To lose weight, don’t cut calories drastically as this can have serious side effects. Start by reducing 500 calories per day.

Likewise with sports, don’t be too hard and excessive. Doctor Andre recommends exercising three times a week with a duration of 30 minutes per session. The types of exercise he recommends are walking, gymnastics, swimming, and cycling.

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