If lifestyle is damaged by eating, sleeping, sitting, towed with a thick waist, protruding belly, and obesity will come. Dr. Phattaradet Jeamsawangporn, MD. dermatologist Masterpiece Hospital Explain the reasons for obesity and revealing secrets for eating well, how to sleep – how to sit without belly down and prevent obesity
when he knew the dangers of obesity And who knows that he has started to have a “protruding belly”, there is still time to adjust. There is a method by following these steps.
obesity Can be assessed initially from body mass index (BMI) calculated from body weight in kilograms. Divided by your height in meters (squared). If your body mass index exceeds 23, you are considered to be overweight. If the number reaches level 25, it is considered to be obesity level 1 (check your preliminary body weight to calculate BMI at https://www.truthaboutweight.global/th/th.html).
2 diet Dr. Phataradej suggested that “when you realize that you are overweight should start dieting In addition to eating less also have to choose quality food as well, such as eating less, but if eating sugary drinks Sweetened beverages with a lot of sugar I can’t make it back to being skinny. Or eat at the wrong time, such as dinner, but eat foods that contain flour, sugar, high energy after 6 o’clock onwards. Metabolism is relatively low. Like this, losing weight will not be as effective as it should be.”
3. Weight control “The way is to control eating and exercise. to eat causing the body to receive all the energy while exercise For example, running, going to the gym, swimming are considered to be one of the energy expenditures. By exercising, there are advantages in addition to reducing the amount of bad fat (LDL), triglycerides. and cholesterol It also increases the amount of good cholesterol (HDL). In fact, we can use energy in a variety of ways. Even when we are not exercising, such as talking, sleeping, but using less energy.
4 Eat like you won’t go into your belly: The doctor said, “Adjusting your eating habits is the key to helping you stay away. obesity which includes diet Control food quality, quantity and timing of eating. Carbohydrate-rich foods are a key factor in aging the body faster. The performance of various systems in the body decreases. including the risk of obesity Also, should eat the right amount of carbohydrates. It is best to eat in the morning. and can eat as much as possible because it stimulates thyroid hormones increase metabolism in the body.”
Recommendations for eating: The best diet at one meal is a breakfast with about 50% unsweetened fruits and vegetables, no more than 25% carbohydrates from rice or starch, and the rest 25% protein and fat. Lunch should be less carbs. go down And dinner should not contain carbohydrates or sugar at all. For example, add fruits and vegetables, protein and fat.
How much you eat is called excess : Information from the “Guide to reduce belly, reduce disease” from Thai House of Representatives Give simple advice on how to calculate daily calorie intake. For example, one meal should contain no more than 400 calories (kilocalories) and dinner should be lower in calories. breakfast and lunch can eat snacks But in general, a snack that looks like a few bites provides 200 calories.
woman get no more than 1,200 calories per day, man 1,200 – 1,600 calories, if you can do it continuously, you can lose half a kilo per week.
Dr. Phattaradet It is suggested that “if we go to bed at 10 pm and can fall asleep before 11 pm, the hunger center and fullness center will function normally. The metabolic system works well. In addition to helping to keep in good shape If there is a deep sleep during the midnight to 1am, which the growth hormone secretes well. It also results in good skin and slow aging as well.
At the same time, if you sleep later than that, such as sleeping more than 5 p.m. onwards Every hormone secretion in the body will be distorted. Especially if not receiving growth hormone during deep sleep. The body will enter the aging process. Decreased metabolic processes cause weight gain abnormal proportions especially if a child is growing up The body is not high because they don’t get enough growth hormone.”
sit as In addition to solving the problem of back pain, waist aches, tired arms and legs, it can also reduce the problem of “belly”. medicalnewstoday.com Introducing the “sitting position” and proper arrangement of your desk as follows:
Good sitting posture (Photo: medicalnews.today.com)
– Both feet should be placed close to the floor. or find other support
-Do not sit with knees and ankles bent, do not fold knees and ankles
– Sit with your knees level with your hips or slightly higher.
– The position of the ankle should be slightly displaced from the knee.
– Shoulders are relaxed, not tensed, do not sit wrapped around the shoulders
– Place the arm from the elbow down Keep them as parallel to the thighs in a sitting position as possible.
– Place the elbows beside the body in a shape of L 90-100 degrees.
– Try to sit with your back straight. (Not tensed) to fit the back of the chair If it doesn’t fit, find a small cushion to help.
– Do not sit for too long should get up every hour stretch Or doing yoga for 10-20 minutes would be great.
to visualize that How much to eat – how much to take out Health Systems Research Institute Give the number of calories in your food and how to “eliminate” it.
1 plate of chicken rice Provides 585 calories, requires 52 minutes of running or 1.57 hours of walking or 2.56 hours of housework.
1 dish of dry sukiyaki Provides 384 calories, requires 34 minutes of running or 1.17 hours of walking or 1.34 hours of housework.
1 cup of iced coffee (200 ml) provides 317 calories, requires running 28 minutes or walking 1.03 hours or doing housework 3.05 hours.
1 cup coconut milk ice cream Provides 215 calories: 20 minutes of running, 44 minutes of walking, or 1.15 hours of housework.
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