Tuesday, April 17, 2018

Calories: Healthy Weight Key

Weight will increase if you consume more calories than the body burned.

Calories are the energy dose in food. The key to healthy weight is to know how much calorie content in the food you consume so that it can be adjusted to the amount of energy burned by the body.

Body Fuel

The body needs energy from calories in food to be able to move. Generally the average woman needs about 1,600-2,400 kilocalories (kcal) per day, while the average man takes 2,000-3000 kcal. But the number of calories needed by each person varies depending on their height, weight and level of activity.

Many factors can affect the number of calories that the body burns during physical activity. Among these are the age and type of activities performed. For example, cycling will burn more calories than walking casually. If not used as fuel, more calories will be stored in the body as fat.

Calculating Calories

Carbohydrates, proteins, and fats are a type of calorie-containing nutrients that act as body fuel. Each gram of average fat contains 9 calories, while carbohydrates and protein have an average of 4 calories. While the calories in the food packaging can usually be seen from the nutrition label on the back. This data is useful to ensure that you do not consume excessive calories. The units generally used are kkal or kJ which stands for kilojoules.

You can easily compare the levels of calories in several different products because the labels listed will generally include the calorie content contained per 100 ml or 100 grams. Try to check the nutrition label on every food you will consume. What should be wary of when the label is only written "so many calories in one portion". There is no standard measure that can be used as a benchmark in "one pack" or "one portion".

Reduce Excess Calories

Excessive calories mean the body weight exceeds the ideal size. Changes in diet and exercise can be a solution to the condition. Your weight is the result of balancing the number of calories. That is, if you consume more calories than you burn, then your weight will increase.

If in a week you consume foods and drinks containing a total of 10,000 calories, then you also need to burn 10,000 calories. In this way, then there is no excess calories stored as fat in the body.

Identifying the list of foods that you will consume in a day can help you determine which foods you can eliminate to cut your caloric intake. For example by choosing no longer consume a snack containing a lot of sugar between breakfast and lunch time. Or you can also replace snacks with fresh fruits that are healthier and contain lower calories. Here are some steps you can take:

  • Reduce the portion of food. Half a plate of fried rice contains more calories than a full plate. Using a smaller plate will make you encouraged to eat in smaller portions.
  • Replace high-calorie foods with low-calorie ones. For example, you can replace chicken curry or fried chicken with boiled chicken spices or chicken stir-fried with vegetables.
  • Avoid high-calorie and low-nutrient foods such as fried foods that contain lots of oil.
  • Choose water or fresh tea instead of drinks containing lots of sugar or ice drinks containing coconut milk.
  • You can use online calorie counter apps like SuperTracker.

In addition to adjusting your diet, you can also complete with a variety of sports for a maximum diet to get the healthy weight you want.

10 Routine Habits to Accelerate Weight Loss

You may have decided to lose weight immediately. But, could you still be confused about what habits to do, in addition to adjusting the diet, to support that goal? Well, here are the guides that might be inspired to be more eager to achieve weight loss targets.

1. Create a realistic target

Even if you have a target to lose weight in bulk, set a small target for weekly or monthly as a stepping stone toward a larger goal.

For example, you target sports five times a week or other small targets. Note on a notebook, calendar or laptop to set the target. Record what foods are taken, including the exercise.

2. Consume these three foods every meal

To feel full for a long time, eat protein (20 to 30 grams), carbohydrates (40 to 75 grams) and healthy fats (6 to 25 grams) each meal.

Choose foods with vegetable protein, such as roast chicken or tofu, and complex carbohydrates, such as roasted sweet potatoes, rather than refined carbohydrates. Unsaturated seeds and fats, such as nuts and avocados, are also recommended to provide a longer satiety.

3. Create a food journal

When deciding to lose weight, it is important to know the amount of calories consumed each day. That way, we so have a benchmark of how much to consume if you want to reduce the number of scales.

Remember to record every food that is consumed accurately. Can also take photos of the food to make you remember. Not only to count calories, but to improve whether the food is healthy or not consumed.

4. Do these two sports

Make a commitment to exercise every day. For example, do cardio and muscle formation five times a week with a duration of 45 to 60 minutes per day.

While the other two days could be a break session. You can fill it with light yoga or walking.

Cardio activity can burn fat, while lifting weights can accelerate the body's metabolism that will help you gain muscle mass so that burned calories can be more.

5. Drink plenty of water

Drink water from 2000 to 3000ml every day. If tired of drinking water interspersed with drinking fresh lemon water or water with pieces of fruit to add flavor.

Avoid soda, juice and milk. Consume only fresh water. With zero calories, water not only makes the body hydrated and not easily hungry.

6. Include vegetables in each food

A certified diet expert, Leslie Langevin, MS, RD, CD of Whole Health Nutrition says that there is a simple thing we can do to realize our desire to lose weight, which is eating more vegetables. Therefore, vegetables contain few calories and rich in fiber.

7. Get enough sleep

Lack of sleep can gain weight. Because, this will lower levels of hunger-regulating hormone, Leptin, and increase levels of hormones that trigger appetite Glerin.

A number of studies say that women who do not get enough sleep consume an average of 300 calories more than those who sleep enough. So, try to sleep not too late and sleep for approximately 7 hours.

8. Keep hunger in mind

Calculating calories is one way to lose weight, but this should be a lifestyle. Not easy to do, but we must be good at controlling the portion of the meal. Do not eat except when hungry and eat until you feel enough, not feeling satiated.

9. Apply the 80/20 pattern

Eating healthy every time and following a pattern known as 80/20 can help you lose weight. The 80/20 pattern is a lifestyle for consuming fruits, fresh vegetables, whole grains, vegetable protein, and healthy fats by as much as 80 percent. You should also reduce your intake of sugar, processed foods and alcohol.

While 20 percent you can enjoy foods like chocolate, even french fries. By adjusting this diet, you will not miss the opportunity to eat your favorite foods.

10. Monitor its progress

After doing the above stages, do not forget to monitor your weight gain. In addition to weighing, you can take a photo of yourself every month, measure the body fat presentation and keep a journal of fitness to see progress in doing sports.

What you feel can also be a benchmark. If you feel great and your clothing is no longer a narrow, may not be too frequent weighing.

Sports and Restrict Eating Is Not the Answer to Slim Body

You probably already memorized "formula" to reduce weight, which is to eat less and increase the portion of the sport. In theory, that makes sense.

Not only in theory, science also proves that burning more calories than we consume can have an impact on weight loss.

But, the problem is, this weight loss sometimes only gives a temporary result. For the long term, this effort is less satisfactory.

So, how to lose weight right? Some obesity experts say, stop counting calories.

"Intuitively, we know that cutting down on eating and adding exercise does not matter.It's like, 'I work, then me and my co-workers will be fired'," said obesity prevention expert from Boston's children's hospital, Dr David Ludwig, was quoted as saying by Time.com.

"The unpleasant fact is there are some people who can lose weight through that way so keep doing it."

According to Ludwig and Dr. Mark L Friedman of The Nutrition Science Initiative in San Diego, the mindset limits the calories to ignore years of research on biological factors that control weight.

Obesity is not just a genetic factor. Ludwig and Friendman think we should stop seeing weight as something separate from the body's biological functions, such as hormones and hunger, and the effects of the foods we eat.

In other words, obesity is not just about how much we eat.

Then, what causes the outbreak of obesity? The answer is refined carbohydrates. For example, processed sugar and grains, such as white rice, bread, which can be found in many diet concepts.

During this time we spend a lot of time to "catch" fat as a trigger of obesity.

"We have to forget the 'low fat' paradigm: Some foods with high fats, such as avocados, nuts, and olive oil, are healthy foods we can eat," Ludwig said.

Refined carbohydrates cause an increase in insulin. Simply put, when we eat a lot of refined carbohydrates, such as a packet of biscuits, in the body insulin levels soar and will trigger fat cells to absorb calories. But, there is not enough calories and nutrients in the biscuit to provide the energy the body needs.

Our brain then sends a signal of hunger to respond to that which eventually also slows the metabolism of the body so that it then makes us want to eat more.

According to him, rather than counting calories, better focus on the quality of food consumed.

"If we just try to eat less and exercise more, we will not achieve goals," Ludwig said.

Just focusing on calories will be misleading and potentially harmful to the body because we ignore how the number of calories impacts hormones and metabolism. We also become difficult to run a healthy diet.

Various Ways of Lowering High Cholesterol, In addition to Cholesterol Drugs

Cholesterol has been considered negative. Many people avoid cholesterol foods, can cause heart disease, the rumor said. This may be true but it may not be. But, do you know what cholesterol is really? Is it really as bad as you imagine? Find out all about this substance here.

What is cholesterol?

Cholesterol is a candle, like fat, found in all cells in the body. This substance may often be viewed negatively during this time. Almost everyone assumes high cholesterol foods should be avoided. But, did you know cholesterol is actually needed by the body?

Yes, the body needs this substance to make hormones (such as the hormone testosterone, cortisol, and estrogen), vitamin D, and bile acids to help digest fats from food. The body itself can actually make all of these substances as needed, but this may be only in small quantities.

Most cholesterol in the body you may get from food consumption. The liver will produce more of these substances if you consume lots of foods that contain saturated fats and trans fats. This can then cause the cholesterol in your blood to be high.

What is the difference between LDL and HDL?

Cholesterol moves through the bloodstream in the form of lipoproteins. Lipoproteins are made from the fat on the inside and the proteins on the outside. Well, there are two types of lipoproteins that carry cholesterol throughout your body, namely:

  • Low density lipoprotein (LDL) is also known as bad cholesterol. High HDL buildup in the body can cause arterial blood vessels (which carry blood from the heart to the rest of the body) clogged. This can then lead to heart disease or stroke.
  • High density lipoprotein (HDL) is also known as good cholesterol. HDL carries cholesterol from other parts of the body back to the liver. Then by the liver, this substance will be broken down and removed from the body. Higher amounts of HDL than LDL in the body is a good thing for health and can help prevent you from chronic illness.

What are the normal cholesterol levels in the body?

It is important for you to check the levels of LDL cholesterol and HDL in the body. This is one step to prevent chronic diseases, such as heart disease and stroke. Cholesterol levels in the blood are measured at least once every five years in any person over the age of 20 years, these tests commonly referred to as lipid profiles.

The lipid profile test can show the total amount of cholesterol present in the body, the amount of LDL, the amount of HDL, and the amount of triglycerides. Limits for each type of test are:

  • Good total cholesterol in the blood is less than 200 mg / dl, included in the high category when levels reach 240 mg / dl or more.
  • Good LDL levels in the blood are less than 100 mg / dl, and will harm your health if levels reach 160 mg / dl or more.
  • Good HDL levels in the body is 40 mg / dl or more, and can be said to be low if the levels are less than 40 mg / dl.
  • Good levels of triglycerides in the blood is less than 150 mg / dl, and included in the high category when levels reach 200 mg / dl or more.

What causes a person to have high cholesterol?

Are you one of those people who have high cholesterol? In that case, it means you have to be more careful in maintaining your health. This condition occurs when you have too much LDL in the blood or too low levels of HDL in the blood. This makes your risk of heart disease greater.

Many plaques (consisting of cholesterol, fat, calcium, and other substances) can form in arterial blood vessels because of high LDL levels. This is called atherosclerosis. As a result, atherosclerosis can clog the bloodstream and cause heart disease.

LDL and HDL levels in the body can be affected by many things, including:

  • The food you eat. Eating foods containing saturated fat and trans fats can cause your LDL levels to rise. Examples of foods that contain high fat are, fried, chicken with skin, fatty meat, and fast food.
  • Excess body weight. People who are overweight or obese tend to have high levels of LDL.
  • Age. The older a person, the more elevated his LDL level. This may be influenced by decreased function and metabolism of the body. So no wonder an elderly person will have a larger LDL number than a younger person. LDL levels will begin to increase after you enter the age of 20 years.
  • Lack of exercise. Exercise can actually help raise HDL levels and also make LDL less harmful, by increasing the size of particles that make up LDL.
  • Family history. If your family members have a history of high cholesterol, you may experience the same thing. This is because genetics also affect cholesterol levels in your blood, can even be very influential compared to other factors (as above). Skinny people who have high cholesterol offspring can also have high cholesterol as well. So, this disease can not only be owned by fat people only, do not get me wrong.

Genetics can control cells to not get rid of LDL in the blood quickly or can also cause the liver to produce too much LDL. Therefore, if you have high cholesterol offspring, you should control the factors that can be changed (such as keeping your intake of eating and exercising).

What are the symptoms of high cholesterol?

Many people do not know that he has this condition, especially if he never checks it out. Usually he knows that he has this condition along with the diagnosis of other diseases, such as coronary heart disease, heart attack, or stroke. Of course, this is late to prevent the disease from appearing.

Actually there is no sign or special symptoms caused if someone has this condition. Inspecting HDL and LDL levels is the only way to tell if you have high cholesterol levels or are still within normal limits.

For that, you are advised to perform regular lipid profile checks to prevent the development of chronic diseases that can be caused by these conditions. Remember, prevention is better than cure!

What are the dangers if high cholesterol is not treated?

High cholesterol can cause atherosclerosis, where plaque buildup occurs in the walls of the arteries. This can clog the blood stream partially or completely and cause coronary heart disease. If atherosclerosis occurs in the arteries that supply blood to the heart (coronary artery), you may feel chest pain (angina) and other symptoms of coronary heart disease.

Over time, plaque can rupture and cause blood clots to form on the surface of the plaque. If the blood clot is large enough, it can block blood flow to the heart and make the heart muscle deprived of oxygen. If the blood flow does not recover quickly, the heart muscle part begins to die and a heart attack can occur.

Plaque can also form in arteries in other parts of the body, other than the heart, such as arterial blood vessels that carry oxygen-rich blood to the brain and limbs. This can lead to blocked blood flow and lead to problems, such as carotid artery disease, peripheral artery disease, and stroke.

How to lower high cholesterol?

Do not worry, if you are one of those people who have this condition, there are still many things you can do to lower LDL and increase HDL so you avoid the risk of chronic illness. Some ways to lower high cholesterol are:

1. Change your eating habits

One of the things that affect the levels of HDL and LDL in the body is the food you eat. For that, you need to control the intake of foods you eat so that levels of HDL and LDL are maintained. Should avoid foods containing saturated fats or high trans fats. Both types of these fats can increase LDL in the blood.

Examples of foods to avoid or limit their consumption are offal, fatty meats, butter, cream, oily or fried foods, high fat milk, and more.

2. Lose weight

People with excess body weight tend to have higher LDL than HDL. This is because usually fat people often overeat and rarely exercise. In order to avoid high cholesterol, it is recommended that you lose weight if you have excess body weight.

No need to lose weight to thin. Simply lose your weight until it reaches normal weight. This weight-loss effect is very positive for your LDL and HDL levels. Weight loss of 5 kg alone is able to reduce cholesterol levels to 8%.

Perform this weight loss in a healthy way, so not only the weight of water is reduced but also the weight of fat. You simply target your weight loss by 0.5-1 kg per week.

3. Do regular exercise

High LDL and low HDL are closely related to excess weight. Therefore, you need to burn body fat by doing regular exercise. Regular exercise can help increase HDL levels as well as lower LDL and triglyceride levels.

Do exercise for at least 30 minutes per day or 150 minutes per week for this benefit you can feel.

4. Stop smoking

Smoking can lower HDL in the body, so that LDL levels can continue to increase. In addition, smoking can also injure the walls of your blood vessels. For that, you should stop smoking if you want to avoid the disease due to high cholesterol.

5. Avoid stress

When stress, LDL levels can increase, loh. For that, you should avoid stress. Find fun activities that can make yourself calm, so avoid stress. In addition, you also need to meet your sleep needs. Lack of sleep can make the body stress.

What are cholesterol-lowering foods?

If you do not want LDL high, then you should eat more foods that contain good fats (unsaturated fats) than bad fats (saturated fat and trans fats). Some examples of food sources of unsaturated fat that you can consume to help lower high LDL levels are:

  • Olive oil
  • Salmon, tuna, sardines, herring, or other omega-3 rich fish (but should not be fried)
  • Avocado
  • Walnuts, almonds, meds, soybeans, and other nuts

In addition to foods high in unsaturated fats, foods high in fiber is also a cholesterol-lowering food. Fiber can help lower LDL and increase HDL. Fiber in foods can block the absorption of this substance by the body and help remove it from the body through the feces. Vegetables and fruits are a group of foods that contain high fiber.

In addition, oatmeal and whole wheat foods also contain high fiber.

Do I need to take cholesterol drugs?

In addition to changing the pattern of life, how to lower other cholesterol is to consume cholesterol drugs. Cholesterol drugs can lower LDL faster by 50% compared to other ways. Like, controlling fat intake only lowers LDL by 10%, while losing weight 5-10% of the initial weight only managed to reduce LDL to 15%, quoted from WebMD. So, no wonder if many people prefer to use drugs to lower LDL than changing lifestyle.

Cholesterol drugs work by blocking substances the body needs to make cholesterol, reduce triglyceride levels in the body, and help absorb cholesterol and get rid of it from the body. One of the most commonly used cholesterol drugs is statins, including atorvastatin, lovastatin, simvastatin, pravastatin, and rosuvastatin.

However, do not just rely on cholesterol drugs alone. You still need to keep your HDL and LDL levels normal by controlling your regular eating and exercise intake. Not that you've been using cholesterol drugs so you can eat anything free, that's wrong. After all, using statin cholesterol drugs can also cause side effects.

Side effects that can be generated from statins are dizziness, digestive problems, muscle and joint pain, type 2 diabetes mellitus, to muscle and liver damage. After knowing the side effects of statins, do you still want to use cholesterol drugs? Whether you need to use cholesterol drugs or not, it depends on the cholesterol levels in your body. You should ask your doctor.

Bad Lifestyle Resulting in Obesity

Obesity is overweight caused by the amount of fat in the body. Currently obesity not only cause problems related to beauty alone or just beautiful because it looks slim, but obesity causes a lot of illness and health problems. The most common diseases that strike an obese are heart disease, diabetes and high blood pressure.

One of the causes of obesity is the wrong diet and lifestyle. Start by changing it for the better. That way you can lose weight. Not only that, increasing physical activity and behavior can also help you avoid obesity.

Obesity can be said if the body mass index or body mass index (BMI) reach 30 or more. Body mass index (BMI) can be calculated by weight (kg) divided by height (cm).

BMI calculation formula is: body weight: (height / 100)^2
For example, you weigh 50 kg and your height 160 cm.
BMI = 50 divided (160/100)^2 = 50: 2.56 = 19.53

If the result is below 18.5 that means your weight is below standard or too thin, then if the result is 18.5 - 24.9 means your weight is normal, whereas if the result 30 or more you fall into the category of obesity.

Causes of Obesity

Although genetic factors may also affect weight gain that may be at risk for obesity, the following factors may also be affected.

  • Bad lifestyle. Bad lifestyle can also affect weight, such as eating high-calorie foods (especially at night), fast food consumption, and high calorie drinks.
  • No activity. If you do not have any activity, just keep quiet and lazy, you will not be able to burn fat in the body. However, if you do a lot of activity and often exercise then it will help you in burning fat.
  • The wrong diet. By skipping breakfast is the wrong diet. Usually if you skip breakfast because it is on a diet, you will eat more at lunch. This is what makes weight gain faster.
  • Lack of sleep. A person who sleeps less than seven hours per day can affect hormones that can increase appetite.
  • Taking certain medications. Some drugs may lead to obesity, such as diabetes drugs, anti-seizure medications, steroidal anti-psychotic drugs and beta blockers.
  • Pregnant. During pregnancy a woman usually has a significant weight gain. Once the baby is born, they are usually difficult to lose weight as before.


Besides raising the risk of diseases such as diabetes, heart and high blood. Obesity is also at risk of causing several diseases below, such as:

  • High cholesterol and triglycerides
  • Type 2 diabetes
  • Metabolic syndrome, a combination of high blood sugar, high blood pressure, triglycerides and high cholesterol
  • Stroke
  • Cancer, including uterine, cervical, ovarian, breast, colon, rectal and prostate cancers
  • Depression
  • Gallbladder disease
  • Gynecological problems, such as irregular menstruation and fertility
  • Erectile dysfunction and sexual health, due to fatty blockage resulting in arterial narrowing to the genitals
  • Skin problems


Some tests will be done to find out if you are obese or not. Some of the tests that the doctor will usually do are:

  • Calculate your Body Mass Index (BMI)
  • Measure your waistline. Fat is usually around the waist or abdomen, which can lead to diabetes and heart disease. Women with waist circumference greater than 35 inches and men over 40 inches have a greater likelihood of various diseases than those with smaller waistlines
  • General physical examination, including, height, blood pressure, heart rate, body temperature, lung function and your stomach condition
  • Blood check. With this examination you can find out some of the diseases you may have.


The main goal of obesity treatment is the achievement of a healthy life and ideal body weight. The way to achieve that goal is by dieting with:

  • Set a healthy diet by eating low-calorie foods
  • Do regular exercise and other activities
  • Consult a physician to practice diet and anxiety when it is difficult to diet
  • Find support to help you lose weight like friends, family, friends and the people around.
  • Change your lifestyle to be healthier and regular.

Sunday, April 1, 2018

Be Careful, Obesity Can Be Contagious. How can?

Do you believe that obesity has become a 'contagious disease'? If you do not believe it, consider your surroundings. Have you ever seen a fat child, as well as parents, brother and sister? Yes, the statement that obesity is a contagious disease is proven. It is one of the proofs. Want more proof? Consider the following explanation.

Research: obesity is also included as a contagious disease

Unwittingly, the population of obese people is increasing every year. Although everyone knows that obesity can be at the root of various health problems, but still more and more people are obese.

Fat people can transmit obesity, even in the family or in social life. Do not believe? This has been proven in several studies. As the study, published in The New England Journal of Medicine, found that obesity is the result of intercourse. This study successfully shows how association can cause more and more obese people.

While the study reported in the American Journal of Sociology, states when obesity is also contagious in the family. This time not because of genetic, but the habit that makes obesity hereditary, contagious from one generation to another.

How can obesity be contagious?

Actually, contagious diseases are only caused by the presence of bacterial and viral infections. Unlike infectious diseases that are transmitted through air, water, or physical contact with the patient. You do not have to stay away from fat people, but the problem here is the pattern of life and habits that you should not imitate.

Yes, obesity is called 'contagious disease' because nowadays people are very easy to be fat, weight gain, and worst of all they do not really care about it.

Adopting bad habits from the surrounding environment, such as friends and family is a means of transmission of obesity. Consider how often do you agree or approve your friend's invitation to hang out while snacking on a place to eat, even though you've eaten big before? Or is your family accustomed to eating in front of the TV? And you're not used to eating vegetables and fruits routinely because of such family habits?

If all the answers yes, then you are the target of further transmission. If you do not also change the habit and always follow the bad things of your surroundings, then weigh in a few days or weeks later. Your weight will definitely increase and if calculated body mass index, you are included in the category of overweight.

How to avoid 'fatness'?

If you do not want to catch the condition and do not want to take risks for chronic diseases that occur due to obesity, you must stay away from these bad habits. Some of the main points of a healthy lifestyle you have to live are:

  • Eat nutritious foods as needed. Do not ignore the portion and regular eating hours, it can both help you avoid obesity.
  • Expand your fiber intake from vegetables and fruits.
  • Regular exercise. This is the absolute thing you must do to maintain your ideal body weight.
  • Get enough rest and avoid bad habits like staying up all night
  • Avoid consuming alcohol and smoking.
  • Consistent with what it does. Yes, it is very difficult indeed to maintain weight if not based on strong intentions. Therefore, you should be able to 'resist temptation' from the outside and stay focused with what has become your goal.

If you are accustomed to live a healthy lifestyle, then you will increasingly avoid transmission of obesity. In fact, you can also transmit your healthy lifestyle in the family environment and around. But you have to change your own lifestyle and pattern first, then can invite others to follow you.

Diet Always Failed? "Blame" These 4 Foods

Losing weight does require a business that is often frustrating.

We may already 'get rid' of heavy foods that potentially make weight loss difficult, white rice for example.

But, we may be unaware to get rid of foods that are inhibiting in diet success.

Here are four types of food items that can thwart the diet quickly, and what to eat as a replacement.

Foods containing emulsifiers

Emulsifiers are widely used in processed foods, such as ice cream, mayonnaise, margarine, chocolate, bakery products, and sausages.

Emulsifiers are chemicals that help incorporate ingredients that can not be mixed properly (eg oil and water).

Emulsifiers also make the food look attractive and durable.

Research conducted on mice shows, when put into the body, emulsifiers can alter intestinal bacteria, trigger inflammation, and increase the risk of obesity, as well as heart disease.

Common emulsifiers include: lecithin, mono and di-glycerides, polyglycerol esters, sorbitan esters, PG esters, and sugar esters.

Replace foods containing emulsifiers with unprocessed foods, such as fresh fruits and vegetables, eggs, legumes, nuts and seeds.

Food with MSG

Monosodium glutamate (MSG) is a very addictive flavor enhancer commonly used in fast food, instant noodles, processed meats, and many other foods.

A study in China shows, eating foods that MSG regularly can increase weight, and trigger many other health problems.

In the study, respondents who used MSG most in their cooking, were almost more than three times as likely to be overweight, than those who did not.

Even scary, the increased risk of obesity does not depend on physical activity and total calories consumed.

Other MSG related conditions include fibromyalgia, fatty liver and liver toxicity, high blood sugar, asthma, high cholesterol, high blood pressure, neurological brain disorders, indigestion, and metabolic syndrome.

MSG is usually disguised under a different name.

However, keywords that may indicate its presence are glutamate, whatever is hydrolyzed, yeast extract, gelatin, soy protein, soy or whey protein, soy sauce, whatever "protein", and calcium or sodium caseinate.

To replace MSG, we can search for minimal food and seasoned with simple spices.

Even better, add red peppers to increase extra metabolism.

Artificial sweeteners

Many people use sugar substitutes with zero calorie sweeteners as a means of weight loss. But this sweetener actually has the opposite effect.

In the study, rats fed artificial sweeteners saccharin, sucralose or aspartame developed glucose intolerance, metabolic conditions associated with obesity and type 2 diabetes.

In a follow-up study of seven human volunteers, four became glucose intolerant after taking the recommended maximum saccharin dose in just one week.

Eating too much ordinary sugar is also not good. So we can get a sweet taste with whole fruit, cinnamon, peanut butter, or sweet potato.

Low fat products

Most of us tend to assume that foods labeled 'low in fat' are good for weight loss.

But in a study published in the journal Appetite, the researchers analyzed nutritional information for nearly 6,000 meals in Canada.

The facts are found, overall, products with low fat claims do not significantly decrease calories.

In fact, low-fat foods can trigger people to consume extra calories.

Instead, instead of avoiding fat, you should eat good fats like omega-3s found in salmon, tuna, mackerel and other cold water fish.

Saturday, March 24, 2018

What's Calories and How Much Do We Need?

Calories become familiar words, especially when you're on a diet. But actually is it a calorie? Why do we need it and how many calories do we need?

Clinical nutrition specialist Samuel Oetoro says calories are actually units of energy. So precisely, the body needs energy in caloric units. Energy needed by the body to carry out its function and move.

"Energy is obtained from food, which is why every food has calories in different amounts," explains Samuel.

The difference in calories from food is determined by the nutritional value that is in it. The highest-calorie-containing nutrient is fat, followed by carbohydrates and protein.

"When compared to the size of one gram, fat contains nine calories, carbohydrates and protein are both four calories," said Samuel.

The determinants of caloric intake

The caloric needs of a person vary depending on several factors, including age, sex, weight, height, and activity. This is because these factors determine the amount of energy the body releases.

Samuel pointed out, for example a healthy adult men usually require an intake of 2,000 calories per day. As age grows, the lower caloric needs will be.

"To determine the exact caloric requirement for each individual, it takes expert calculation, but in general, calorie needs are influenced by these factors," added the doctor who practiced at Siloam Hospital.

Different needs different calorie count

Samuel explains, caloric needs should be sufficient to keep the body functioning normally. It's just that, if you have special needs, such as wanting to raise or lose weight, then the number of calories diasup may be different.

"To reduce weight, one must eat less than caloric needs, otherwise weight gain, but it should not be too drastic because it will interfere with body function." Ideally, weight drops two to four kilograms in a month, "he concluded.

Five Tips on Eating Habits to Lose Weight

Eating food while watching tv feels good. Unfortunately, the habit should be avoided, especially if you do not want to have excess weight.

Quoted from Men's Health, recent studies reveal mindful eating or eating with full awareness aka focus on eating activity itself, can contribute a large weight loss.

Mindful eating is even called better than those on a diet. Because when they stop dieting, the weight will increase again.

Some common mindful eating practices are known such as eating without doing anything else, considering where the food comes from, and eating when hungry and stopping when full.

In addition to mindful eating, researcher Carolyn Dunn also provides advice for those who want to reduce and maintain weight in an ideal state.

The first suggestion is to fill the dinner plate with vegetable protein such as beans. Considered precisely because such vegetable protein can make the stomach feel fuller, thus preventing overeating.

Second, try to eat for 20 minutes. The goal is to make you enjoy more meal time so it can chew food more smooth and give the body a chance to receive full signal. In addition, eating will feel good because it really felt.

The third suggestion is to ask yourself first if making food as an outlet for stress. Actually it is a common thing, but it is advisable to do some things first such as yoga or breathing to be more controlled when eating.

Another suggestion is if you want to eat, make sure mengasup preferred snack. Why? Because then you will enjoy.

And try to enjoy it in the first bite. That way, no need to spend the whole snack, because generally the pleasure is on the first bite.

Lastly, do not eat while working, reading or watching TV. Because when eating coupled with other activities, we will not focus and it makes eating uncontrollable.

Friday, March 23, 2018

Want a slim body but lazy to diet? Do it this way!

Most people are lazy to diet because the process is so difficult and takes a long time to get the desired results.

In the era of instant paced as it is today, the sale of unhealthy instant foods is increasing. Many people choose to eat fast food rather than healthy food, not only because of its instant presentation, but also because the price is quite cheap and it feels no less delicious with healthy food. So, no wonder, today more and more people, experiencing weight problems are not ideal.

For them, especially women who experience weight problems that are not ideal, this is a disaster. Because this can make them unconfident. Surely everyone wants a proportional body, slim and has no fat everywhere. However, not everyone who has a weight that is not ideal always managed to lose weight. Most people are lazy to diet because the process is so difficult and takes a long time to get the desired results. If you are one of those people who are lazy diet, but want to get a slim and proportional body, try to do the following way.

Do not miss breakfast

If anyone tells you that if you want to be skinny avoid eating in the morning, that's wrong. In fact, if you want to be thin without trying hard to diet, you have to have breakfast. Like a vehicle that needs fuel to get power, our body also needs fuel, that is food. If your eating hours are not regular, especially if you skip breakfast, chances are you will feel more hungry in the daytime, and eventually you will overeat and lose your weight.

Drink water before meals

Water is not only good for the health of our body but also can help keep our weight. By drinking water before meals is an effective way that can make you not eat much because the water also gives a satiety factor. If you are satisfied before eating your food to run out, the calories that enter your body is not much, so the weight can remain stable or even can decrease.

Do not eat after 7 pm

Many people are on a diet, always avoid dinner. And not always with dinner can make your body more fat. Dinner is okay, however, you also need to choose a healthy dinner menu as well. For example, avoid calories, and be replaced with protein or fruit consumption. And try not to consume any food after 7 pm.

Eat on small plates

Eating on large plates always entices us to spend the food. To avoid you eating large quantities, you should choose to eat on a small plate. This will help you reduce your food portion indirectly. If you want to lose weight quickly, you should apply this every day.

Eat fruit before meat

Many people assume, eating fruit is very well done after a meal, but it is not like that. Precisely eating fruit before eating is much better, because by eating fruits when the stomach is empty, it is very useful to detoxify the body's system so it makes you eat less. Get used to eating fruit at least 15-30 minutes before you consume heavy food.

Chew your food properly

If you do not want all the calories from the food you consume in your body, then chew your food properly. Because by chewing the food for a long time it can facilitate digestion better so this will limit the size of your portion indirectly. Therefore, you should chew the food 30 to 50 times per mouthful.

Diligent walking

The last way if you are lazy diet but want to burn your calories is to diligently walk. By diligently walking your feet slowly can reduce the fat in your body and your body will feel healthier. Walk anywhere, for example at home, office, around the house, park, mall, market and so on.

Wednesday, March 21, 2018

Understanding High Cholesterol

High cholesterol or hypercholesterolaemia is a condition in which the level of cholesterol in the blood that goes beyond normal levels. Cholesterol itself is a waxy fatty compound that is mostly produced in the liver and some of it is obtained from food. High cholesterol conditions can increase the risk of serious illness. Diseases that lurk high cholesterol sufferers are usually associated with the presence of excessive cholesterol deposition in blood vessels, such as strokes and heart attacks.

According to the WHO report in 2011, it is estimated that about 35 percent of Indonesia's population has higher cholesterol levels than normal limits good for health. This means that one-third of Indonesia's population at high risk of artery disease.

Excess cholesterol can result from eating foods with high cholesterol content or lack of exercise. However, this condition can also occur due to hereditary factors.

About Cholesterol

Actually cholesterol is needed by the body to help build new cells so that the body can keep functioning normally. In addition, cholesterol also helps the body produce vitamin D, a number of hormones, and bile acids to digest fats.

In the blood, cholesterol is carried by proteins. Combined both are called lipoproteins. The two main types of lipoproteins are low-density lipoproteins (LDL) commonly called bad cholesterol and high-density lipoproteins (HDL) commonly called good cholesterol.

LDL is responsible for transporting cholesterol from the liver to the cells in need. But if the amount of cholesterol exceeds the need, it can settle on the walls of the arteries and cause disease. On the other hand, HDL, as opposed to LDL, is responsible for transporting cholesterol back into the liver. Inside the liver, cholesterol will be destroyed or expelled by the body through feces.

The suggested blood cholesterol levels may vary depending on whether the person has a higher or lower risk of developing arterial disease. The amount of cholesterol in the blood can be measured by doing a blood test.

You should check blood cholesterol levels if you are overweight, have high blood pressure, have diabetes, or have other diseases that can increase your cholesterol levels.

Diagnosis of cholesterol levels is also recommended if a person has a close family who suffer from cholesterol disease, or a close family who has a history of cardiovascular disease at an early age.

For those who have been diagnosed with coronary heart disease, mild stroke, or peripheral arterial disease, it is advisable to perform this examination as well.

The impact of high cholesterol

When excessive cholesterol settles on the walls of the arteries, the blood flow in the heart, brain, and other body parts can be inhibited. In other words, high cholesterol increases a person's risk of arterial constriction or atherosclerosis, blood clots in certain body parts, minor strokes, strokes, and heart attacks.

High cholesterol levels can also cause pain in the front of the chest or on the arm (angina) when a person experiences stress or heavy physical activity. In addition, high cholesterol also increases a person's risk of coronary heart disease.

If you do not change your diet and do not quit smoking, people with high cholesterol will be more at risk of stroke or heart disease. In cigarettes found a chemical called acrolein. This substance can stop the activity of good cholesterol or HDL to transport fat deposits to the liver. As a result, arterial narrowing or atherosclerosis may occur.

In addition, the risk of the patient also increases if he suffers from hypertension, diabetes, or has a family suffering from heart disease or stroke.

High cholesterol can also be caused by a genetic condition (heredity) called familial hypercholesterolaemia (FH). Cholesterol levels of patients with this condition remain high despite eating healthy foods.

How to prevent or lower cholesterol levels

Healthy lifestyle is indispensable in treating high cholesterol conditions. Eating a healthy and nutritious balanced diet is one of the main steps that can be done in preventing or lowering cholesterol levels. Fat content in foods should be low. Try changing the consumption of foods containing saturated fats with fruits and vegetables, as well as whole grains (eg whole wheat bread). That way, cholesterol levels in the body will remain low. In addition to a healthy diet, immediately start exercising regularly and lose weight for those who are overweight. No less important, avoid smoking.

If the above suggestions are still not able to lower your cholesterol levels and the risk of heart disease remain stalked, you should consult a doctor. Doctors will usually do the treatment by giving you prescription cholesterol-lowering drugs, such as statins.

Causes of High Cholesterol

Many factors can cause high cholesterol, one of which is lifestyle. Here are the things that are categorized as unhealthy lifestyles are high risk of triggering increased levels of bad cholesterol in the blood.

  • The habit of eating unhealthy foods. The most influential effect on cholesterol levels in the blood is the high levels of saturated fat in these foods. Foods high in saturated fats include coconut milk, offal, cow brain, goat meat, duck meat with skin, chicken skin, shellfish, shrimp, squid, and quail eggs.
  • Reluctance to exercise or lack of physical activity.
  • Especially for those of you who smoke, in cigarettes found a chemical called acrolein. This substance can stop the activity of HDL or good cholesterol to transport the fat deposits from the body to the heart to be removed. As a result, arterial narrowing or atherosclerosis may occur.
  • The habit of consuming too much liquor.

Another factor that makes a person more at risk of high cholesterol is obesity and has an excessive waist circumference. For those of us who belong to Asian people, obesity means having a body mass index above 25 (kg / m2) whereas it is said that the waist circumference is over 90 cm for men or 80 cm for women. If a person is obese, then he or she is likely to have bad cholesterol levels and higher triglyceride levels and lower good cholesterol levels.

Triglycerides are another type of fatty substance in the blood. There are several causes of rising triglyceride levels in a person's body, partly because of genetic factors, obesity, too much alcohol consumption, and eating too many foods containing sugar or high fat.

Other factors

In addition to lifestyle, there are some conditions that can change a person's cholesterol levels to high, among them are high blood pressure and diabetes, less active thyroid gland, liver disease, and kidney disease. Treating these underlying conditions can help lower cholesterol levels.

High cholesterol is also susceptible to certain races in the world. A person who is of Bangladeshi, Indian, Sri lanka, or Pakistani origin is more at risk of getting high cholesterol. In addition to race, age is also a deciding factor. As age increases, the risk for constriction of arteries or atherosclerosis increases.

Another factor is family or genetic history. The high cholesterol conditions that occur in the family are called familial hypercholesterolaemia. One in five hundred people inherited this condition from the parents. Someone who has this condition, usually can not eliminate excess cholesterol contained in the blood perfectly. And for those who live with high cholesterol levels, it means risky to get heart trouble early. You are more susceptible to high cholesterol if the male family (father or sibling) has a stroke or coronary heart disease under the age of 55 years. You are also prone to having high cholesterol if your female family (mother or sibling) is exposed to stroke or high blood under the age of 65 years.

Diagnosis of High Cholesterol

Blood cholesterol levels can be measured by simple blood tests. Blood samples will be used to determine the level of total cholesterol, bad cholesterol (LDL), good cholesterol (HDL), and triglycerides in the blood. Before performing the test, patients will usually be asked not to eat for 10-12 hours. The goal is that the test results are not affected by food that is still digested.

After the examination is complete and the results are obtained, the doctor will explain to the patient and conclude whether the patient has low, medium or high risk for cardiovascular disease, such as stroke or heart disease within 10 years. The conclusion is not only based on the results of cholesterol tests, but also obtained by taking into account the following points.

  • Gender, family history, ethnicity, and age.
  • Risk factors that can be treated, such as diabetes, high blood pressure, and other diseases.
  • The body mass index of a patient whose size is obtained from the weight ratio of the patient to the height.

To measure total cholesterol, blood cholesterol is measured in units called milimol per liter of blood, or commonly abbreviated as mmol / L. For healthy adults, the recommended cholesterol level is 5 mmol / L or less. As for those at high risk, 4 mmol / L or less is recommended.

The ideal cholesterol (LDL) level is 3 mmol / L or less for healthy adults and 2 mmol / L or less for those at high risk. The ideal cholesterol level is above 1 mmol / L. If below that, then the risk of heart disease will be high.

In addition to checking cholesterol levels, triglyceride levels will also be checked. Triglycerides are fat in the body that will be converted into energy. This substance comes from the consumption of fatty foods. The unused triglycerides are stored in the fat tissue. Excess triglycerides can cause heart disease. The recommended triglyceride level is equal to / or below 1.7 mmol / L.

People who are suggested to have cholesterol tests

Someone is advised to have a blood cholesterol test if:

  • Aged over forty years.
  • Have diabetes or high blood pressure.
  • Being overweight or obese.
  • Diagnosed with mild stroke, peripheral artery disease, or coronary heart disease.
  • Have other diseases, such as kidney disease, inflammation of the pancreas or pancreatitis, or underactive thyroid gland. These diseases can increase triglyceride and cholesterol levels.
  • Has a close relative who has a cholesterol-related health disorder, such as familial hypercholesterolaemia.
  • Has a family history of early cardiovascular disease (eg father or brother who has a stroke, heart disease, or heart attack under age 55 and mother or sister who is affected by the disease under age 65).

High Cholesterol Treatment

If the diagnosis states that you have high cholesterol, your doctor will first advise you to change your diet, not smoking, and increase the frequency of exercise. This suggestion can also be applied in everyday life although in good health to help prevent high cholesterol.

Eating a healthy diet with low saturated fat content can help lower bad cholesterol levels in the body. Try to avoid the consumption of foods containing high saturated fats, as listed below.

  • Lamb
  • Duck meat and skin
  • Chicken skin
  • Innards
  • Cow's brain
  • Coconut milk
  • Crackers
  • Cakes and biscuits
  • Quail eggs
  • Calamari

Overall, the average man should not consume saturated fat more than 30 grams per day. For women, saturated fat intake should not exceed 20 grams per day. How to know the levels of saturated fat you eat can be seen on the list of doses listed in the product packaging.

Most nutritionists believe that the fatty substances contained in avocados and tuna, mackerel and salmon oils are good for health. The substance is known as omega-3 fatty acids.

For people with high triglyceride levels, it is advisable to consume omega-3 fatty acids to decrease their triglyceride levels. Eating omega-3 nutrients, such as fish twice a week, is believed to be beneficial for those who have high levels of triglycerides in the blood. But do not consume excessive because of high levels of omega-3 in the body can trigger the occurrence of obesity.

Overcoming high cholesterol with drugs

If in a few months cholesterol does not go down, even if you already practice a healthy lifestyle, then the doctor can advise you to take cholesterol-lowering drugs.

There are several types of cholesterol-lowering drugs and each of these drugs works in different ways. To find out the medication that suits you, you should consult your doctor first. If you also have high blood pressure or hypertension, most likely your doctor will prescribe medication to lower it. Some cholesterol-lowering drugs that can be prescribed by doctors are statins, aspirin, and ezetimibe.

Statins are useful for lowering cholesterol levels by blocking enzymes in the liver that are responsible for producing cholesterol. If prescribed by a doctor, usually the patient will take statins for a lifetime. Because if statins are not given, then cholesterol levels can go back up and can increase the risk of other related diseases, such as heart attacks.

Some types of statin drugs that doctors can recommend are simvastatin, atorvastatin, and rosuvastatin. But there are some people who are intolerant of statins and experience side effects when taking them. Common side effects include abdominal disturbances and muscle aches.

In addition to statins, the administration of low-dose aspirin may be recommended by doctors as well. Low doses of aspirin can also prevent the formation of blood clots. Aspirin generally should not be consumed by children under the age of 16.

For people with high cholesterol who can not take statins because of side effects, are taking other drugs whose performance may be disrupted, or have a disease that can get worse if using statins, then the doctor may prescribe ezetimibe. These drugs can also be combined with statins if the use of statins alone is not enough to successfully lower cholesterol levels. Ezetimibe works by preventing the absorption of cholesterol in the intestines from food. Ezetimibe is usually not as effective as statins, but the side effects are smaller.

Patients can consume ezetimibe and statins simultaneously if their high cholesterol levels are not enough to be lowered only by statins. Side effects arising from this combination are generally the same as those that appear on the use of statins alone, namely abdominal disturbances or muscle pain.

Lowering triglyceride with medication

Niacin is usually given to those who have high triglyceride levels. Niacin is a B vitamin found in foods and multivitamin supplements. In high doses administered through the prescription, niacin is able to lower triglycerides and increase good cholesterol or HDL levels.

However, the use of high doses can also lead to side effects of skin become redness. These side effects can also be reduced by avoiding spicy food consumption.

Niacin usually will not be given to those who are experiencing abdominal pain, heartburn, digestive disorders, or those at risk of experiencing these conditions. Users of niacin will usually be advised to undergo regular blood tests to ensure their liver is functioning properly.

In addition to niacin, fibrate group medications can also be given to lower excessive triglyceride levels in the blood. It works by lowering the production of VLDL (very-low-density lipoprotein) cholesterol. This type of cholesterol mostly contains triglycerides.

In addition, as mentioned above, most nutrition experts believe that omega-3s may help to overcome high triglycerides. Apart from food, omega-3 supplementation is also available that you can get freely. Consult the use of this substance to your doctor because it may affect other drugs you are taking.

Prevention of High Cholesterol

High cholesterol levels can be lowered with healthy foods that contain balanced nutrition. Avoid or limit fatty foods because they contain cholesterol. If we eat too much fatty foods, then it can be harmful to health because the arteries can be blocked by fatty deposits. There are two types of fat, namely saturated fat and unsaturated fats.

In order for bad cholesterol levels in the blood does not increase, it is advisable to avoid foods containing saturated fat. Examples of foods that contain high saturated fats are:

  • Innards
  • Coconut milk
  • Cow's brain
  • Quail eggs
  • Chicken skin and ducks
  • Lamb
  • Crackers
  • Frying
  • Calamari
  • Scallops

Conversely, unsaturated fats are fats that provide good health benefits. Unsaturated fats can increase good cholesterol levels and help reduce blockages inside the arteries. Examples of foods rich in unsaturated fats are:

  • Avocado
  • Nuts and seeds, such as almonds and walnuts
  • Olive oil
  • Natural peanut butter
  • Salmon, tuna, and mackerel

Eating low-fat and fiber-rich foods, such as whole-grain breads and pastas, as well as fruits and vegetables, has been shown to help lower excess cholesterol levels. Fiber, vitamins, and minerals contained in these foods are able to keep the body fit.

Prevent high cholesterol with regular exercise

Regular exercise or active daily living can help raise good cholesterol levels in the body because exercise or physical activity can stimulate the body to bring the fatty deposits into the liver to break down. In addition, exercise can also keep your heart and blood vessel condition well so that blood pressure and weight can go down. Being overweight is very harmful to health because it can cause an increase in the bad cholesterol content in the blood.

We recommend doing regular exercise to keep your cholesterol levels at a low level. The recommended quantity of exercise is 2-3 hours per week. Sports in question can be cycling, swimming, or on foot.

Stop smoking

In cigarettes found a chemical called acrolein. This substance can stop the activity of HDL (good cholesterol) to transport fat deposits into liver organ resulting in narrowing of arteries or atherosclerosis. From it can be concluded that smoking is a very big risk factor for someone to have a heart attack or stroke.

A bit about Obesity

Understanding Obesity

Obesity is a very high buildup of fat in the body that makes the weight is beyond the ideal limit.

A number of complications can arise due to obesity, even some of which endanger life. Some examples of serious complications include stroke, coronary heart disease, type 2 diabetes, colon cancer, and breast cancer.

In addition to leading to a number of physical health problems, obesity can also cause psychological problems, such as stress, and depression. This psychological problem arises because it usually starts from the self-confidence of obese people who experience changes in body shape.

To find out if your weight including a healthy weight can be done through the method of calculating BMI (Body Mass Index). The formula used in calculating BMI is the body weight in kilograms divided by the height of the body in meters squared (m²). For example if a person's weight is 66 kilograms and the height is 1.65 meters, then the count is 66 / (1.65 X 1.65) = 24.2. These results fall into the category of healthy or normal weight because it still ranges from 18.5 to 24.9.

If your final BMI count is less than 18.5 then you are considered underweight. Conversely, if the result is more than 24.9 then you are considered overweight. A person is deemed obese if they have an BMI calculation result between 30-39.9. Furthermore, a person is considered to be of extreme obesity if the end result of BMI is above 40.

Causes of obesity

Obesity can occur when we frequently eat high-calorie foods. Actually, eating high-calorie foods is not always a problem as long as it is in accordance with the activities performed every day. However, if we spend more time sitting and not offset by active exercise, the remaining energy from the burning of calories will be stored in the body in the form of fat. Gradually, the buildup of fat will increase and make the body look bigger aka fat.

In addition to the high-calorie foods and lack of exercise, obesity can also occur because:
  • Heredity factor (genetic)
  • Side effects of medications (antidepressants, antiepileptic drugs, corticosteroids, and diabetes)
  • Complications of certain diseases (Cushing's syndrome and hypothyroidism)

Obesity in Indonesia

Based on data compiled by the World Health Organization (WHO) in 2008, about 4.8 percent of the total population of Indonesia is obese. It is estimated that this condition is experienced by 6.9 percent of men and 2.6 percent of women of all populations.

Treatment of obesity

Obesity can be handled alone with the discipline of applying a healthy diet, such as eating foods low in fat and sugar, and exercise regularly. Sports in question does not need to be heavy because the activity goes early, cycling, playing badminton, or swimming is enough, as long as done regularly. It is recommended to exercise 2.5-5 hours per week.

Handling from a doctor can be given if obesity is not successfully overcome despite being disciplined in exercising and applying a healthy diet. Examples of treatment from a doctor is a drug that can reduce the absorption of fat in the digestive tract.

In some cases, obesity will be treated with surgery. Surgery is usually only done if the level of obesity is considered so severe that it is feared can threaten the lives of patients. Operative measures are also considered if efforts to lose weight that has been done for some time still not work.

Keep in mind that weight loss is done by own business takes a short time. Therefore it takes patience to achieve the desired results and commitment to maintain it in the long run.

Causes of Obesity

Obesity can occur when we often eat high-calorie foods with no offset by the appropriate physical movement. When the energy generated from burning calories is not used, then the body will store it in the form of fat. Over time, this fat will continue to overlap and become obese.

The average caloric requirement for physically active adult women per day is about 2000, while for physically active adult men it is 2500. But the problem is that most of us rarely move. Either caused by a binding job (such as having to sit in front of the computer all day) or because we prefer to spend leisure time relaxing, watching tv, playing video games, or sleeping.

In fact the work factor should not be an excuse because we can still use the spare time at least half an hour every day for exercise, as well as walking fast in the morning / afternoon, cycling, or doing aerobic exercise. But often this positive thing we do not do, let alone the physical inactivity is exacerbated also by our habits eat large amounts of food, the joy of eating fast food, sweet drinks, or even consume alcoholic beverages.

In addition to an unhealthy diet and a less active body move, obesity can also be caused by other factors, such as:
  • Heredity or genetics inherited from parents.
  • Drug side effects. Some types of drugs that can cause weight gain are antidepressants, antipsychotics, antiepileptics, steroids, diabetes drugs, and beta blockers.
  • Pregnancy. When pregnant, women will need a lot of nutrients from food intake. But not a few also from those who have difficulty to recharge her body after giving birth.
  • Lack of sleep. Hormonal changes that occur when we lack sleep can increase appetite. This can lead to obesity.
  • Growing age. The older our age, the greater the risk of weight gain. This is caused by decreased body metabolism and reduced muscle mass.
  • Diet and lifestyle.

There are several types of diseases that impact can cause weight gain, including:
  • Prader-Willi syndrome. A person born with this genetic disorder will have an extreme appetite
  • Arthritis. A person who has arthritis will usually be difficult to move. This condition makes the activity limited so vulnerable to gaining weight.
  • Cushing's syndrome. Patients with this condition have high levels of the hormone cortisol in the body. Cortisol is one of the hormones that can increase appetite.
  • Polycystic ovary syndrome. This condition can disrupt the balance of hormones in the female reproductive system.
  • Hypothyroidism. This is a disorder of the thyroid gland that can cause the production of important hormones to be less or even stopped.

Diagnosis of Obesity

The main way to know someone is obese or not is through the measurement of body mass index (BMI) by comparing body weight and height. Figures or calculations that are usually made as a benchmark medical condition obesity is 30 and above.

In addition to calculating BMI, doctors may also calculate hip and waist circumference comparisons, measure the thickness of skin folds, and perform scans with ultrasound, CT scan and MRI to determine the levels of fat and its distribution in the body.

The results of the calculation of waist circumference can be used as a doctor as a reference whether the patient is at risk of obesity-related diseases, such as heart problems and diabetes. The risk of developing the disease will increase if the patient is male and has a stomach circumference of more than 102 cm or a woman with an abdominal circumference of more than 80 cm.

The doctor may offer other advanced examinations, such as blood tests (including checking sugar levels, cholesterol levels, thyroid function, and liver function) and cardiovascular examination via electrocardiogram to determine the level of risk of obesity-related illness.

Treatment of Obesity

Losing weight to a safe size for health is a major goal of obesity treatment. If you suffer from obesity, it is advisable to cut 600 calorie intake per day constantly in order to lose weight safely. The safe weight loss for obese people is about half a kilogram to one kilogram per week. That is, if you are a man suffering from obesity, then total caloric intake per day should not be more than 1900 calories. Whereas if you are a woman with obesity, then the intake of calories per day should not exceed 1400.

Avoid foods and drinks that contain high fat and sugar. In addition, avoid consuming alcoholic beverages. It is recommended to increase the consumption of high-fiber foods, such as vegetables and fruits. Other types of healthy foods are brown rice, eggs, low-fat meat, beans, fish, potatoes, and whole grain bread.

If you want to buy food or beverage products sold on the market, always note the caloric levels listed on the product label. Avoid eating foods that contain too much salt because it can cause hypertension.

In addition to applying healthy eating habits, other things you should also apply to overcome obesity is to exercise regularly. It is recommended to exercise for two and a half hours up to five hours per week. Examples of easy exercises are a leisurely walk in the morning or evening, jogging, swimming, playing badminton, or casual biking.

To support your success in treating obesity, ask your family or friends to support and motivate. Also, avoid situations that will tempt you to eat unhealthy foods or eat uncontrollably. If necessary, ask for help from a psychologist to help improve your perspective on food or diet. Do not forget to always monitor the results you get by routinely weighing the body and keeping track of it to make comparisons with the following weeks.

Handling of obesity using drugs

Handling of obesity with drugs will usually be advised by doctors if weight loss is not successfully lowered by the adoption of a healthy lifestyle alone. Medication is usually only done by doctors if your BMI reaches 28 or more, and you have diabetes or hypertension.

Drugs that are often prescribed by doctors to treat obesity are drugs that contain orlistat. This drug works in the digestive tract by blocking the absorption of fat by the body. Side effects of moderate orlistat use, namely dizziness, abdominal pain, abdominal bloating, and become difficult to hold and frequent bowel movements. The stools of someone taking this drug look like oily. This is caused by the disposal of fat that is not absorbed by the body.

If the orlistat managed to lose five percent of body weight within three months, the use of this drug should be continued. But if within that time there is no meaningful weight loss, then this drug is not effective for you and you should see a doctor again to find an alternative solution.

Treatment of obesity with surgical procedures

The surgical procedure is usually only recommended if the obesity suffered by the patient has reached a very dangerous level.

Although surgical procedures promise quick results, it does not guarantee that weight loss can be sustained over the long term. The results of surgery will be maintained if he wants to change his negative lifestyle habits into a healthy lifestyle.

Two examples of surgical procedures for dealing with obesity are gastric bypass surgery and laparoscopic adjustable gastric banding (LAGB) surgery. Gastric bypass surgery is done with the aim of limiting the amount of food that enters as well as inhibit the absorption process by making a small sac above the stomach and the new path from the small sac to the small intestine without passing through the stomach. While LAGB surgery is almost similar to gastric bypass, which aims to slow down the process of food consumption so you feel full faster and ultimately reduce the amount of food intake. This procedure is done by installing a bracelet clamping device around the hull.

Obesity based on other conditions

If obesity is a symptom or complication of a disease you are suffering from, for example, diabetes, hypertension, obstructive sleep apnea, or polycystic ovary syndrome, the doctor will adjust the treatment to the underlying condition. In such cases, the treatment usually will be referred to a related specialist.

Obesity Complications

Obese people can experience difficulty in normal daily routine due to their limited mobility and tired and sweaty physical condition. In addition, obese people will also usually feel not confident and feel isolated. Often these feelings develop into depression or cause damage to relationships with others.

Here are some health problems associated with obesity, including:
  • Snoring
  • Hard to breathe
  • Joint pain
  • Back pain
  • Atherosclerosis
  • High cholesterol
  • Hypertension
  • Metabolic syndrome
  • Type 2 diabetes
  • Asthma
  • Gastric acid disease or gastroesophageal reflux disease (GERD)
  • Sleep apnea
  • Osteoarthritis
  • Gallstone disease
  • Erectile dysfunction
  • Menstrual disorders
  • Complications of pregnancy
  • Kidney disorders
  • Liver disorders
  • Bowel cancer
  • Cervical cancer
  • Breast cancer
  • Stroke
  • Heart disease

How To Easily Overcome Obesity Naturally

Being overweight or overweight is almost never finished. Problems always arise for people who have issues with obesity such as difficulty to choose the right clothes, lack of confidence to the problem of diseases. Obesity has more influence on women who are obese will be difficult to make their appearance to be beautiful, finally the sense of lack of confidence is haunting. Most women who have problems with obesity will tend to be emotional and easily offended especially when in touch on their appearance.
In the world of health, obesity has an unfavorable effect on the health of the body. Many diseases that lurk people who have excess weight. Vulnerable diseases include diabetes, high blood pressure, heart disease, cancer, to problems with monthly cycles or menstruation. The cause of obesity there are also various kinds and sometimes the habit is also can be a trigger of obesity. To know more about the causes of obesity, here are some lists of causes of obesity that can be seen so that later can find an easy way to overcome obesity later.

Causes of Obesity

Thyroid Disadvantages

Lack of thyroid levels will make the fat in the body is very difficult to melt or burned so that fat accumulation continues to occur. Thyroid deficiency in the body also affects the increased appetite especially in foods that contain high fat. This event is more often experienced by women which resulted in the slow movement of metabolism in the body.

Lack of Essential Fatty Acids

Women do tend to have problems with obesity. Especially if the body has a lack of good fats such as essential fatty acids that produce hormones that treat and maintain metabolism in the body. 

At Menopause Period

Menopause, or period no longer menstruating in women, usually reduce the production of hormones that are owned. In some women who have menopause, their appetite increases. This is what will affect the body weight.

Experiencing Cortisol Disorders

Increased production of cortisol hormone results in increased fat accumulation in the body, especially on the abdomen, face, or shoulders. 

Using Contraceptives

Women who take contraceptive drugs or birth control pills tend to be overweight on their bodies. This is due to hormonal changes and also increases hormones so that an effect on the increased appetite. 

Unbalanced Blood Sugar

Increased and uncontrolled appetite results in unbalanced blood sugar. This results in weight gain. Increased levels of insulin in the blood makes a person become often hungry and always eager to eat. 

Whether Pregnant or Breastfeeding

Women who are pregnant or breastfeeding usually experience significant weight gain. This is because women always receive food to meet the nutritional intake for women themselves and also the needs of the fetus in the womb. 

Obesity does not always make a person feel comfortable. Therefore, there are various ways to restore posture such as before obesity, except women who are pregnant or breastfeeding. Women who are pregnant or breastfeeding do not need special care because the weight will drop by itself when the feeding process later. However, for other cases of obesity is required treatment for weight can return to normal. No need to use extreme ways to reduce fat in the body, because there are easy ways to overcome the obesity of origin performed routinely and painstakingly.

How To Overcome Overweight


With regular exercise, obesity can be overcome. One exercise that can be done easily and also cheap is to jog every day for 15 minutes. In addition to weight loss due to obesity, jogging can also make the body becomes more healthy and fresh every day.  

Fiber Consumption

Easy way to overcome obesity is to eat fibrous foods every day it will make sense of satiety longer so that indirectly will reduce the appetite and more controlled. In addition, fibrous foods can also reduce bad cholesterol in the body. Fiber foods also have low calorie so it is suitable for food programs in losing weight. 

Protein Consumption

Foods with high protein content will make the feeling of satiety longer so that the appetite can be reduced and obesity can be reduced by reducing the portion of high-calorie foods. 

Reduce Snacking at Night

The habit of snacking at night before bed is not good because it affects the weight gain. Therefore, reduce snacking at night can reduce weight and obesity. If you want to snack, choose foods that are low in calories and fat like fruits. 

Drinking Water

Water is neutral and it is recommended to drink at least 8 glasses of water a day. With a lot of drinking, it will reduce the desire to eat-foods that are heavy and with high calories. 

Eat regularly

Eating regularly three times a day with the right portion and full of nutrients will balance every intake received and certainly not excessive. By eating regularly can also reduce obesity because the food is consumed enough fiber and other nutrients. 

Please try one of the tips to overcome obesity easily above optimally, then hopefully the result will be maximal.