According to Doctor Hoang Minh Khoa II - Xanh Pon General Hospital (Hanoi), this is not only an issue of appearance but also one of the leading causes of chronic diseases.
Treatment and prevention of overweight and obesity
Changing portion sizes
People with obesity should limit the use of processed and refined foods because they contain a lot of sugar and fat. Foods that patients need to supplement to help lose weight include whole grains ( helping to feel full longer due to slow energy release), foods rich in fiber (frug, tubers, fruits) because a diet high in fiber makes the body feel full quickly, eating less.
Fiber and whole grains also help prevent some diseases related to metabolic syndrome.
When losing weight, patients need to avoid a sudden diet because there will be many risks of health problems such as vitamin, mineral deficiencies, etc.
In some cases, doctors will recommend that people with severe obesity (overweight level 3) follow a suitable, low-calorie diet.
Changing living habits
Don't miss breakfast: skipping breakfast will not help you lose weight, do not supplement enough essential nutrients but also make you snack more.
Eat in moderation: eating at the right time helps burn calories faster, less snacking on foods rich in fat and sweets. Practice the habit of eating slowly, chewing thoroughly and give up the habit of eating while watching TV.
Eat plenty of vegetables, tubers, fruits, oats, whole grain spinach, brown rice, pasta, beans..., low in calories, low in fat but rich in fiber, vitamins and minerals that are good for weight loss.
Drink plenty of water, making sure to provide enough 1.5-2 liters of water per day.
Get enough sleep, on time, avoid staying up late.
Read product labels: choose foods with a permitted calorie content for daily use in accordance with a weight loss plan according to the instructions of a doctor or nutritionist.
Use small plates: to eat less portions (the body will gradually get used to eating less without feeling hungry).
Do not prohibit foods in your weight loss plan, especially those you like, because it will increase your appetite. People who are losing weight can still eat a variety of foods but eat them in just enough calories per daily consumption.
Do not reserve snacks such as chocolate, cookies, crispy potatoes, carbonated soft drinks...
Healthy snacks you can choose include fruits, unsalted rice cakes, oatmeal cakes, fruit juice...
Do not drink too much alcohol or beer.
Live positively, reduce stress.
Plan meals: breakfast, lunch, dinner with snacks during the week, ensuring compliance with the permitted calorie intake.
Exercise regularly
A person needs to burn 3,500 calories to lose about half a kg of fat.
Activities include: brisk walking, walking, jogging, gym, aerobics, cycling, swimming... and jobs such as gardening, housework... also help consume energy.
If the patient does not have the habit of exercising, they should start with gentle exercises with warm-up.
Method of drug use
Patients should go to the doctor so that the doctor can prescribe orlistat (Xenical) to help lose weight. However, patients need to combine reasonable, low-calorie diet changes with regular exercise to lose weight without affecting their health.
Surgical method
Surgery helps patients lose weight, reduce the risk of high blood pressure, type 2 diabetes, metabolic syndrome can be indicated for obesity. Surgery can make the stomach smaller or partially drain the digestive tract so that the patient does not consume as much food or absorb as many calories as before.
