Obesity is becoming one of the very important concern for everyone. Initially obesity is often a problem for the population in developed countries. But now obesity also affect the population in many developing countries such as Indonesia. Obesity is a condition when the body has a lot of fat. Physically obese people will look fat or very fat. In general, obese people will have a BMI value greater than 30. The most dangerous thing of obesity is the body more vulnerable to several complications like heart disease, diabetes, hypertension and kidney disease, so it needs to be a way to prevent obesity is to not be resumed.
Considering there are many complications of critical illness that can occur in obese people, then we need to avoid or prevent obesity. Here are some ways to prevent obesity and maintain a healthy body means you can do.
Give breastfeeding a baby
Infants ages 0-24 months are also very susceptible to obesity. Obesity can be derived from factors parents and talents of the baby's body. To prevent obesity in infants between the ages of 0-24 months is to give milk. Breast milk is better than extra milk that is often given by parents. Breast milk contains nutrients that are full and balanced with the needs of the baby itself. While such additional milk formula is preferred and practical, but can lead to obesity. Additional milk is full of nutrients, but also contains more sugar and several other additives.
Allow Children Doing Activities Outside the Home
Children are also very susceptible to obesity. Development of the era facilities were very special and full of kids. Because it is now a lot of kids who prefer to stay at home to play with gadgets or watching television. This habit can make increasing weight for children less physical movement. To overcome this, the children should be allowed to play outdoors with the supervision of a parent or adult guardian. Give some traditional games that require a lot of movement. Additionally encourage children to play with a lot of friends that trigger better physical movement.
Advice on Eating Habits in the Family
If you are married then prevent obesity can be done together. You can apply the rule as family meals regularly. This event will encourage all your family members have a proper lunch hour. This habit is very good for weight loss. Avoid giving excessive snack foods in children and instead encourage children to eat together. This method will also help teach children to have better eating habits.
Give Examples of Healthy Foods for Kids
Parents should be a good example for children. Children can understand about the types of foods and eating well. You can give examples such as eating vegetables when eating together. Then teach children to eat fruits that can nourish the body. This example will help children to know a good diet since childhood. While parents can maintain weight naturally.
Reduce TV Viewing Time
Looking at the various types of events and entertainment in front of the television is very pleasant indeed. You can get entertainment and mind become too depressed. However, if this practice is done continuously they can help reduce physical activity. It also can increase body weight. Viewing television will make your body are in the same position for some time. Even if you move the channels with the remote physical activity also becomes very limited. Therefore you should use break time not only to look at the TV but could be out of the house, cleaning the yard, caring for flowers or just a walk in the park.
Make a habit of Eating Slowly
The habit of eating slowly can help prevent obesity. When you eat more quickly because of the rush or habits then your stomach received many foods that are not refined. This causes the digestive organs work very slowly to smooth the food. Absorption of nutrients from food to be very slow and there are a lot of carbohydrates which settles in the body. The body's metabolism also walks very slowly and make all the organs of the body can not work properly. Because itulan eating too fast will make obesity.
Stop Eating Before Satiety
Habits stop eating before satiety is also very good for your body. You can get a better metabolic system. This habit will regulate all parts of the digestive organs. When your body receives foods that fit the needs of the body there is no buildup of nutrients in the body. Your body only receive food when hungry and had stopped before full time. Your abdominal organs become more healthy and avoid obesity.
Spot When Hungry
Many people are wrong when eating, this habit is associated with a time when eating just because you want. You eat just to eat while the body may not need food. Or if your body is actually not need food. Then this habit will encourage you to consume complementary foods or snack. Snacks contain lots of calories that can promote weight loss quickly. Because it was a habit only eat when you are hungry, including to eat a snack.
Limit Fat Consumption Excessive
One of the triggers being overweight or obese is the habit of consuming foods that contain excess fat. When you consume fatty foods then you should realize what the consequences for your body. Fat is needed by the body as an energy source or energy, but when the excessive amount of fat it will simply accumulate. While the fat burning process takes longer than when you insert the fat into the body. So limit excessive fat consumption habits.
Drinking Enough Water
Many people who have bad habits such as not drinking enough. There are various reasons that developing such an uncomfortable, causing flu or insipidity less attractive. To overcome this, you can use a special bottle sizes, such as mineral water bottles with a capacity of 1 or half a liter. Drinking enough water will help prevent obesity in a very natural way. Water will maintain fluid balance in the body and keep the metabolism running well. Because that water is essential to keep the body from obesity.
Drinking Milk Low Fat
Drinking milk is very good for the body. Milk contains many minerals like calcium, potassium and phosphorus. Calcium is important to support bone density and growth. While potassium will encourage the body to have a healthy heartbeat. Phosphorus helps the body absorb vitamins and other minerals. However, you should avoid drinking too much milk that contains fat. You can replace it with low-fat milk more healthy. It was indeed no more savory and fresh, but this milk is healthful.
Reduce Food Fried
Habits that have taken place in society is to consume foods that are fried. Especially during the rainy season the fried foods are considered food warmers. But all kinds of foods fried in vegetable oil can contain higher fat. This type of saturated fat into the blood vessels and increase the amount of cholesterol. If there is a buildup of cholesterol that can lead to obesity. Therefore limit consumption of fried food. (Read: due to the excess fat)
Use Olive Oil or Canola Oil
If you still prefer to consume fried foods, then you can try several ways. One is to replace the zayur oil with olive oil or canola oil. Both types of oil are more expensive but also more healthy. Olive oil and canola oil contains unsaturated fats that are healthier. This oil can lower cholesterol in the body. It also contains no trans fat so that it can make your heart healthy. You can add olive oil for salad and is very healthy.
How to Change Your Cooking
Do you still often cook food by frying? Yes, this includes how to cook easy and can produce delicious flavor. But the fried food is unhealthy and can cause your body to hoard fat or cholesterol. Therefore you can try to replace fried foods with baked way, steamed or boiled. How to cook is more secure because it does not add the amount of fat and cholesterol in the diet.
Fulfill Needs Vegetables and Fruits
The habit of eating fruits and vegetables is very healthy. Vegetables and fruits contain fiber that can promote the health of the digestive organs. Vegetables and fruits are rich in fiber helps bowel movements to absorb nutrients and help the BAB more smoothly. Some types of vegetables and most fruit can not be consumed every day. You can make various creations such as salads and boiled vegetables, steamed vegetables, and traditional dishes such as ointment and pecel.
Without Sugar Fruit Juice Drink
Drink the juice could be a way to reduce the potential for obesity. You can make yourself a more natural juice compared to juice in containers. Juice in containers usually have added sugar, preservatives or sugar substitutes. The most healthy is juicing itself naturally without sugar or milk. Several types of fruit that could keep obesity and can be consumed in juice bentu for example; avocado, mango, strawberries, tomatoes, grapes and other fruit types. You also can combine with vegetables such as spinach or kale.
Consumption Substitutes Rice
The habit of eating rice was never able to be separated from the people of Indonesia. This includes custom long and difficult to remove. But the rice turned out to contain a higher glycemic value. Rice can be a source of refined sugar which will increase the sugar levels in the body. In fact, the essence of food rice too difficult to be absorbed by the body so that it can make the body faster fat. Therefore you can consume some foods such as wheat substitute for rice, quinoa, barley or corn.
Select Red Rice Weight Compared White
If you absolutely can not replace rice with other foods, then you can choose the type of brown rice. Brown rice is very healthy because it contains a lower glycemic value. Even as mineral nutrients in brown rice levels are higher than other types of white rice. Brown rice also contains higher fiber so that it can improve the work of the intestine and absorption of nutrients to support the body.
Set the food servings
To prevent obesity then you can also adjust the portions of food. It's better if you reduce food portions become smaller. If you use this method it can also be more frequent meals. The habit of eating large meals and rarely actually increase the risk of obesity. Eating smaller portions will increase the absorption of nutrients from food and make the digestive organs become healthier.
Keep Total Calories Food
Calorie food accounts for a very high weight. Excessive eating habits that will promote weight loss. You can try to regulate the number of calories that enter the body. This can be done with some ideas such as organizing any solids that enter the menu, vegetables and fruit what should be included in the food and avoid eating too much. Additionally consider choosing appropriate foods your activities. This will help burn calories faster.
Weigh Your Weight
Weigh on a regular basis will also help keep the body from being affected by obesity. This will encourage your body to become healthier. Initially it will make you feel embarrassed, but this method can determine the health condition of the body weight. Considering weight loss can also help you to determine how a healthier diet.
Sports Daytime
Exercise can indeed help to lose weight. The habit of doing exercise is usually performed in the morning or late afternoon. However, to prevent obesity then you can try to exercise during the day. This can be done easily. If you work at the office, then try to walk in the office block for 15 or 20 minutes. If you do a lot of activities at home, then you can get out and walk around. Exercise during the day will help maintain weight and avoid the accumulation of excessive body weight.
Always Breakfast Each Morning
Habits breakfast every morning usually much abandoned for various reasons. One of them is the fear that breakfast could cause the body to become more obese. But apparently this is not true. It's when you have breakfast then it can help the body to reduce calories. When you eat in the morning then your stomach get food and body feel more energized. It also can reduce the amount of food or calories for a full day. You can also reduce the amount of food during the day. So breakfast could reduce the risk of obesity.
High Fiber Food Consumption
Consume a variety of foods that contain high in fiber can reduce the risk of obesity. Foods containing fiber can push the digestive system work better. It also can help you burn calories in the body. Foods containing fiber are usually also contain several sources of essential nutrients such as vitamins and minerals. Fiber foods usually consist of fruits and vegetables such as avocado, papaya, strawberries, grapes, mangoes, kale, spinach, broccoli, and other vegetables. All these foods contain antioxidants that can boost the immune system.
Consumption Greens
Consuming green vegetables as vegetables daily will be very healthy for the body. Green vegetables such as spinach, kale, arugula, broccoli, lettuce and other vegetables will support the health systems of the body. Even green vegetables very well to boost immunity. These vegetables will help manage your weight because the calorie content is low enough. But pay attention to consume green vegetables in the right way. Green vegetables are also susceptible to the pesticide should be washed in the right way and to clean.
Eat Foods Containing High Protein
Compared to consume foods that contain lots of fat, then it is better to replace them with foods high in protein. Different types of foods that contain high protein can be a source of power and energy. Besides this food group does not contain high amounts of fat. Some of these foods include such as chicken breast, lean beef, whole grains, fish and nuts. Protein can help burn calories faster than fat. Often accumulate in the body fat and a source of cholesterol.
High Calcium Containing Food Consumption
Foods that contain high calcium could be the healthiest foods to avoid obesity. When foods containing high calcium into the body then it could help the breakdown of fat into an energy source. The more calcium in the body the more fat into energy, and energy. Calcium also helps lose weight. Therefore you can consume a variety of foods that contain high calcium. Some vegetables that contain calcium can also be a daily menu, such as broccoli, oranges, nuts and grains group.
Avoid Alcohol and Cigarettes
Smoking and drinking alcohol can also increase the risk of obesity. Alcohol will enter the body through the blood vessels. Then it will impede the flow of blood from the heart to all parts of the body. It also happens to people who smoke. Cigarettes contain nicotine which could be a plaque in the blood vessels. The blood flow is not smooth will lead to obesity because it can inhibit the body's metabolic system. Even the calorie-burning process will also be running slow. Therefore, avoid drinking alcohol and smoking.
Limit soft drinks
Habits consume beverages containing soda can also cause obesity. This is not only due to the carbon content in these drinks. These drinks usually contain added sugar and artificial sweeteners. These materials cause obesity because it can increase sugar levels in the body. To prevent obesity then avoid consuming too many fizzy drinks. You can replace it with mineral water or unsweetened fruit juice.
Avoid the use of materials Sugar Substitutes
Do not use sugar substitutes in your cooking menu. Or avoid all kinds of packaged foods that contain sugar substitutes. Sugar substitutes containing sweeteners higher than natural sugar. This substance is also more dangerous than other types of sugar. All kinds of sweeteners can cause an increase in blood sugar levels and inhibiting metabolic processes. So the sugar sweetener can also cause weight gain.
Limit Fast Food Consumption
Various types of fast food can cause obesity. This is because fast food an average cooked by frying. Besides fast food contain the amount of fat and salt is higher. That's why these foods will increase the weight quickly. Calorie content and low in fiber could be a danger of fast food.
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