How to eat without getting fat

When the energy the body receives is more than the energy it uses out, it results in the condition of "obesity", where fat accumulates in larger quantities than normal and causes various health problems as a result. In addition, obesity can also be caused by genetics, gender. Age, stress, physical activity and consumption behavior.

Check your obesity

Calculating the body mass index or BMI (Body Mass Index) that many people are very familiar with. BMI, the weight of an individual is equal to the person's weight divided by the height in meters twice. The normal range for Asians is 18.5 - 22.9. If you have a BMI in the range of 23 - 24.9, you are considered overweight. If ≥ 25, you are considered obese.

Type of obesity

There are 2 types of obesity:

1.Apple-like obesity or abdominal obesity is the accumulation of excessive fat around the middle of the body and internal abdominal organs. This puts you at risk of developing complications such as diabetes and coronary heart disease.

2.Pear-shaped obesity means excessive fat accumulation around the hips and calves. Less chance of complications than abdominal obesity.

Eating food according to the guidelines of the nutrition flag and the 9 nutritional commandments is an important help in not having to worry about obesity because the nutrition flag shows food groups and the proportions of food eaten.

1.Eat a variety of foods in the right proportions and take care of your weight.

2.Eat mainly rice, such as brown rice.

3.Eat plenty of seasonal fruits and vegetables regularly. Vegetables should be consumed no less than 4 ladles/day and fruits should be flavorful and not too sweet.

4.Eat fish, eggs, lean meats. Beans regularly

5.Drink milk regularly, such as yogurt.

6.Avoid high-fat, sugary, and salty foods.

7.Drink enough clean water. Avoid sweet drinks.

8.Eat clean, hygienic food

9.Stop or reduce alcoholic beverages.

In addition, the amount of energy that you should receive in a day is something that should not be neglected. Children aged 6 - 13 years, working women aged 25 - 60 years, and elderly people 60 years and older should receive 1,600 kilocalories of energy. For teenage girls, and men aged 14 - 25 years and working men aged 25 - 60 years should receive 2,000 kilocalories of energy, while those who work as farmers, athletes, and laborers You should get 2,400 kilocalories of energy. However, if you have a problem with being overweight, you should consult a dietician so that you can eat properly for a proportionate figure in the long term.

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