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Tuesday, June 28, 2011

Diet for Obesity


Obesity is the excessive accumulation of fat in body tissues. Obesity can be recognized with signs and symptoms as follows: double chin, a relatively short length of neck, chest bulging with the volume of the enlarged breasts because of excessive fat content, belly bulge and the abdominal wall folds, the second base of the inner thighs together. In boys, the penis looks small because buried in suprapubic fat tissue.
But all indications they still need the opinion of a nutritionist to find out the ideal weight. As to minimize the risk of obesity, efforts to weight reduction diets can be taken. A strict diet that there was not just any diet. Not that drastic reduction of food portions. But the emphasis here is the meaning of a healthy diet to replace the usual intake of nutrients consumed to be more qualified in aspects of nutrition.
Low-carbohydrate diet (carbo diet) is more effective for reducing weight. Need strict discipline in living. In a study conducted, respondents are given the application of low-carbohydrate diet for 12 weeks, the result, the majority of the respondents managed to lose weight as much as 4.9 kg. Compared with respondents who provided low-fat diet, they only managed to lose 2.5 kg.
Carbo diets taken by way of reducing the glycemic load glycemic (sugar muscle) by eating foods that contain fiber such as vegetables, beans and wheat.
By avoiding carbohydrate-rich foods like fruits and foods that have food starch and avoid alcoholic beverages and foods, carbo diet can be lived without reducing the quantity of servings though.
Compared with low-fat diets, dieters need a program controlling food portions and avoid fats. Consumption of calories given limits 500-800 calories / day.
Normal calorie requirement is 2000-2500 calories per day. Healthy weight loss according to the doctors is 0.5 to 1 kg per week. That requires cutting of 500-1000 calories per day. You can cut 250 calories and food diasup.
But to get the best result, both programs can be combined in the diet is controlled. Still, to live it well need opinions and advice from your physician or health care professional is highly competent in the field of nutrition and nutrition. Because after carbo diet does not mean free of any risk, so it's important to consult a physician first nutritionist.
Also a lot of water plays an important role in helping you lose weight. Besides functioning plural for cleaning toxins in the body, water also serves poured fat. With the water consumed, can cause a sense of satiety, so the desire to eat can be reduced. It is recommended to consume at least 8 glasses of water a day.
In principle, the most important meal do not overdo it. No need to restrictions in the diet. Food abstinence makes the depression and the desire to eat more. Satisfy your desire to eat healthy foods along desired. Just do not overdo it.
Take half the servings of commonly eaten. Eat slowly for more emergency 20 minutes. This is important because the brain the brain needs time to receive the sign of hunger for 20 minutes. By delaying the duration of the meal, your stomach will feel full sooner.
Terrible any diet method, if not accompanied by exercise, then the results are less than perfect. Exercise is an important variable for determining the success of weight loss. No need to exercise hard sweat, it is enough exercise with moderate intensity for 30 minutes, 5 days a week from routine. Moderate intensity exercise can be a brisk walk or jog with a heart rate of 100-130. Thus, these activities have trimmed 250 calories per day.

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