Overweight - what to do?

If the person consumes more energy in the form of food than he actually consumes, he becomes overweight over time. If you want to lose weight, you either have to eat less than you consume or significantly increase your energy consumption, for example through sports or physical work. Obesity affects up to 50% of our population, depending on the age group.

What is too thick?

Overweight is when the weight is well above normal weight. The weight is calculated using the so-called body mass index (BMI). A normal weight is when the BMI is between 18.5 and 24.9.

The body's energy intake and energy consumption are measured in kilocalories (kcal) or kilojoules (kJ). One kilocalorie equals 4.187 joules. The daily calorie requirement depends on the height and the daily work. With the help of calorie tables the energy content of the food can be determined. There is an increased need for exercise, growth, pregnancy and lactation.

What are the consequences of being overweight?

The consequences of overweight include:

  • Metabolic disorders (diabetes, gout, lipid metabolism disorders)
  • The risk of high blood pressure, heart attack, stroke, arteriosclerosis or venous disease is increasing significantly
  • Joint diseases due to wear and tear, back pain

10 tips against obesity

  1. Always take enough time to eat, chew well, and do no other work alongside.
  2. It is best to take five small meals a day.
  3. Always drink a large glass of liquid before eating, which reduces your appetite.
  4. For every diet, drink at least 2-3 liters of fluid a day.
  5. Every diet should be accompanied by regular physical activity.
  6. Diet meals may occasionally replace a meal.
  7. Formula diets are powders, granules or drinks with a well-defined nutrient, vitamin and mineral content. They are suitable for short diets to lose 2-3 kilos or to replace some meals as part of a diet.
  8. Appetite suppressants with chemical agents have an appetite-suppressing effect on the brain. Because of the side effects many patients can not take these medicines (eg the blood pressure in hypertension increases). Even in healthy patients, side effects such as nervousness can occur.
  9. Losing weight together with others (eg Weight Watchers) can strengthen the will to lose weight.
  10. The only sensible diet consists of a calorie-reduced mixed diet, a balanced diet with many fresh products (eg Brigitte diet). One-sided diets (eg rice diet, Hollywood diet) are not recommended because they usually produce a shortage of certain nutrients, vitamins or minerals and do not lead to a permanent change in dietary habits.

Important is a permanent change in diet to avoid eating errors in the future and to keep the lower weight. Even a weight reduction of 5 - 10% can have a positive influence on underlying diseases such as hypertension or diabetes.

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