PT. Indosehat Lestari
Overweight and Obesity
• Defined as abnormal or excessive fat accumulation that may impair health;
• Impacts to higher risk of developing type 2 diabetes, cardiovascular diseases, several common forms of cancer, osteoarthritis and other health problems.
• In general, women store body fat on their hips and thighs, while men and menopausal women tend to store fat around the abdomen.
• However, genetic differences and hormone balance means that individuals can vary greatly in the areas where fat is stored on their body.
Causes
• Poor diet; too much consumption of sugar, processed fats and processed foods.
• Too much alcohol.
• Lack of regular physical activity.
• Stress / anxiety which triggers emotional eating, and / or reduces an individual's motivation to be physically active.
• Other factors that can influence weight include some medications, genetics, hormonal imbalance, insomnia and menopause.
Good Diet
• Eat whole grain varieties of carbohydrate foods such as bread, pasta, rice and breakfast cereal
• Eat fruit and vegetables everyday
• Include protein-rich foods with every meal such as lean meats, seafood, eggs or tofu
• Drink 6 - 8 glasses of water a day, and have water instead of fruit juice, cordial or soft drinks
• Moderate / minimize your alcohol intake, including at least 2 alcohol free days (and nights) each week
• Eat a wide variety of different foods each day, and each week
• You dont have to cut out all fat; include moderate amounts of plant fat such as avocado on a sandwich, nuts as a snack, or olive oil on a salad
• Eat slowly to aid digestion, and prevent eating large portion sizes
Physical Activity
• Aim for 150 minute cardiovascular workouts each week including activities which make you puff and utilize large muscle groups such as cycling, walking, jogging, paddling and swimming
• As your fitness improves, include interval training at least 2-3 times a week, with short bursts of more intense effort
• Include resistance training 2-3 times a week to strengthen your muscles, prevent injury and boost your athletic output.
• Morning exercise before breakfast is really good
• Incorporate variety into your exercise program, constantly changing the activities, location and even people you exercise with
• Once in a while, include a fun element to your exercise program, such as playing outdoor games with your children, bushwalking, bodysurfing, team sports or walking your dog
• However you get moving- find an activity that you enjoy