How do obese people control their eating habits
Overweight / obesity
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Obesity is widespread in Germany. Excessive overweight is known as obesity or obesity. The body fat percentage of the total weight is pathologically increased. More than half of the German population is overweight, around 20 percent are considered obese, and 1-2 percent are classified as extremely obese. Too much body weight increases the risk of diseases such as type 2 diabetes, coronary artery disease, high blood pressure, gout, gallstones, degenerative skeletal diseases and various types of cancer. From a body mass index (BMI) (see below) of over 30, i.e. in obese people, life expectancy also decreases significantly.
The increase in overweight and obese children and adolescents is particularly worrying. In recent years (2014-2017) the prevalence increased to 15.4% (overweight) and 5.9% (obesity). Obese children are already affected by health consequences. In addition, they tend to have a significantly increased body fat percentage even in adulthood.To be able to judge the body weight, there are different calculation variables. The body mass index (BMI) has established itself internationally: The body weight in kilograms is divided by the body height in meters squared (kg / m²). Since basal metabolic rate, body composition and body fat distribution change with increasing age, age is now also taken into account for information on desirable weight.
One point of criticism of the BMI is that it does not indicate the distribution of body fat. This is crucial because belly fat (visceral fat) is associated with a higher health risk than fat on the hips and thighs (gynoid fat). A normal weight is nevertheless worth striving for in both cases and is good for your health.
| Normal weight|
|Age group||more desirable BMI|
How does obesity come about?
Obesity occurs when more energy is absorbed over a longer period of time than the body consumes. The excess energy is stored in the form of body fat, and body weight increases. Some people are more prone than others to accumulating extra pounds. It is still not entirely clear why this is so. What is certain is that poor eating habits play an important role - especially a high-fat diet. However, there is also a hereditary predisposition and genetic predisposition to being overweight. Several genetic defects occur at the same time. How big the influence on obesity is has not yet been finally clarified. It is discussed that certain metabolic control loops are disturbed in overweight people. This affects various hormones and enzymes that z. B. control the regulation of body heat, the basal metabolic rate or the storage of fats. But even if there is a predisposition to being overweight, it is ultimately an inferior diet and lifestyle that leads to the accumulation of extra pounds. Due to environmental factors, psychological and psychosocial influences and factors in early childhood, people have different levels of risk of overweight or obesity. Some factors are difficult to influence yourself, such as food prices, your own income or family influences. It is all the more important to change your own eating and exercise behavior in order to declare war on the kilos, live healthier and experience a better quality of life.Get rid of the pounds
If you want to permanently lose your extra pounds, you should change your eating behavior over the long term. Crash diets that promise drastic weight loss in the shortest possible time are of little help. If you then eat as before, the body will quickly gain weight again pound by pound. It makes more sense if you change your eating habits step by step. The following procedure has proven itself:
1. Eat plenty of vegetables and fruits
- as fresh and unheated as possible. Five servings a day are ideal, two of which are fruit and three are vegetables. No other food contains so few calories and at the same time so many important ingredients. Fresh fruit or vegetables are ideal snacks, and a salad as a starter for lunch or dinner will satisfy the greatest hunger, because the fiber it contains will fill you up.
2. Avoid high fat foods
such as chips, cream cake, chocolate, but also sausage products or cream sauces. Overall, use fat very sparingly. You may find alternatives that taste just as good, e.g. you can replace cream with a light cream cheese when cooking. As a result, sauces contain fewer calories and are still creamy! However, completely avoiding fat is not desirable, as fat is important for our body and, for example, transports fat-soluble vitamins. Therefore, give preference to healthy fats from plant foods.
3. Consume whole grains and legumes more often.
They fill you up well due to their fiber content and the slow rise in blood sugar, and the body receives optimum nutrients.
4. Consume less animal-based foods
such as meat, sausage, eggs and high-fat dairy products. Some of them contain plenty of fat and also problematic ingredients. Milk or low-fat dairy products such as yogurt and quark can still be consumed. The protein contained in it saturates and maintains the muscles.
5. Switch on Fresh Food Days occasionally.
To do this, eat only fresh, uncooked food such as fresh fruit, vegetables and salads for a few days. Fresh food tastes good, makes you full and contains plenty of health-promoting substances. That is good for your health and your figure.
Easier through life with movement
If you want to reduce your weight in the long term and feel good again in your body, regular exercise is an essential part of it. Physical activity not only leads directly to a higher energy consumption, but also increases the basal metabolic rate under resting conditions. In addition, the blood lipid levels improve, which reduces the risk of cardiovascular diseases. You will soon feel how good physical activity is for you: it firms the figure, creates better body awareness, strengthens self-confidence and relieves tension. Many clubs, fitness centers and adult education centers offer a varied relaxation and exercise program. Together with like-minded people, most of them find it much easier to lose weight, exercise and relax. In addition, you should set yourself realistic goals so as not to overwhelm or injure yourself. Then the motivation drops again quickly and you fall back into your old behavior. So take small steps and celebrate every success!
As of 2020
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