Being overweight is the first step to obesity. This is a kind of warning signal that it is high time to start the fight with unnecessary kilograms. It is a problem that affects more and more people. It is a risk factor for many diseases, including cancer. There are many reasons for being overweight, but one effective treatment is one – lifestyle modification by changing eating habits and increasing physical activity.
It is crucial for overweight people to realize the seriousness of the problem. How to recognize that you are overweight? What nutritional rules to follow to lose weight? When to seek the help of a dietician?
The causes of excess weight
The problem is more complex than some people realize. The following factors are responsible for the extra kilograms:
- environmental – improper nutrition, low physical activity, stress;
- psychological – depression, low self-esteem, lack of self-acceptance;
- hormonal – deficiency, excess or malfunction of hormones.
How to recognize overweight?
The simplest and most frequently used tool for assessing body weight is the body mass index (BMI). This is your weight in kilograms and your height in meters squared.
The result obtained in this way only needs to be properly interpreted. According to the calculator based on data from the World Health Organization (WHO), overweight occurs when BMI is in the range of 25.0–29.9 kg / m².
Dietary rules for overweight people
Miraculous diets tempting with spectacular effects in a fairly short time can be a real nightmare for people struggling with extra kilos. Although their use can actually bring visible results, due to restrictive nutrition rules and lack of consistency in action, they can do more harm than good. Sooner or later the so-called yo-yo effect (return to the previous weight) occurs, and then it is even more difficult to lose this weight gain.
Do you want to get rid of excess weight without risking losing your health? A diet for overweight people is the solution for you. Follow these nutritional rules to keep your weight lower and help you feel better every day.
- Eat small meals at fixed times – 4 to 5 meals every 3-4 hours.
- Don’t skip breakfast. Eat the first meal up to an hour after waking up.
- Cut down on dinners. Eat your last meal 3-4 hours before bedtime.
- Try to eat most of your meals in the first half of the day.
- Avoid snacking.
- Eat your meals slowly and in a calm atmosphere – the feeling of satiety appears only after several to several dozen minutes after starting eating.
- Don’t overeat.
- Avoid over-eating fat and sugar.
- Compose meals so that half of the plate is covered with vegetables.
- Choose lean meats and cold cuts.
- Introduce fish into your diet (at least twice a week).
- Eat fats in raw form. Avoid frying in fat.
- Drink at least 1.5 liters of fluid a day.
Sport means health
Diet alone is not enough to get rid of excess weight. To get lasting results, you need to start moving – that’s why we recommend introducing physical activity into your life.
Exercises should occur throughout the daily activities. Are you going to take out the trash? Go down the stairs instead of using the elevator. Do you go to work by bus? Get off the bus one stop earlier and just walk a little.
Do moderate weight loss training a few times a week. They should last at least 30 minutes. Find out which form of activity suits you best and introduce it permanently into your life.
And remember that weight loss should be gradual. Losing weight too quickly may not only lead to a deterioration of your well-being, but most of all to health complications.
When is it worth making an appointment with an obesity treatment specialist?
We are able to deal with excess weight on our own thanks to our own discipline and a few of the above-mentioned tips. However, if the problem persists, we may be dealing with obesity. It is a disease that is progressive and has a tendency to relapse. Not only does it deteriorate the quality of life, but it can lead to the development of various diseases. There is no doubt, therefore, that obesity must be treated.
The question is, when should you seek help from a specialist in obesity treatment? It is worth making an appointment with a dietician when:
- previous attempts to lose unnecessary kilograms have not brought the expected results;
- you have been diagnosed with a disease that requires specialist dietary methods (e.g. diabetes);
- your doctor has recommended you to lose weight, for example for health reasons or before surgery;
- you struggle with eating disorders (e.g. compulsive eating, eating at night, eating sorrow, addiction to sweets);
- you are planning to quit smoking and are concerned about weight gain;
- you gain weight despite eating relatively little;
- you want to modify your eating habits to be better for your health;
- you want to diversify your diet;
- you are planning to get pregnant.
Based on a detailed nutritional interview and an analysis of the provided tests, a dietician will suggest an effective treatment. The basis of fighting obesity is changing eating habits and increasing physical activity.