Introduction
Obesity is defined as a condition of excess body fat. Obesity is excessive accumulation of fat weight. Men and Women have optimal body fat levels; the percent of body fat is 15% or less for men, and 23% or less for women. They are considered obese when the body fat percentage is 25% or higher for men and 33% or higher for women. Obesity is a severe overweight condition of the body. It is also defined as the accumulation of body fat that is more than the norm for the person’s growth. It is a serious form of malnutrition in the body. In this article, we will see about obesity management and a balanced diet.
Health Risks of obesity
- A psychological burden
- Increased high blood pressure
- Increased levels of cholesterol and other lipids in the blood.
- Increased diabetes risk.
- Increased cancer risk
- Increased early death risk
- Increased heart disease risk
How to manage obesity
Obesity has typically been treated as if it is an acute illness when it is more appropriately viewed as a chronic condition much like heart disease or diabetes. Further, the only method of controlling obesity is to swift the energy relationship, so that, energy balance. Also, the combination of a balanced diet and regular aerobic exercise is known to be the most effective means of weight control. Obesity management and a balanced diet are very important for the well-being of the individual.
Obesity management and a Balanced diet involves
- Diet: The calorie intake should be reduced, preferably by reducing the fat content of the diet, while increasing the complex carbohydrates.
- Exercise: Energy expenditure should be increased by at least 200 to 400 calories per day by increasing all forms of physical activity.
- Self-monitoring: Diet diaries can be kept, emphasizing the recording of food amount consumed and circumstances surrounding the eating episode.
- Control of the events that precede eating: Identification of the circumstances that elicit eating and overeating.
- Development of techniques to control the actions of eating.
- Reinforcement through use of rewards: A system of formal rewards facilities progress.
Balanced Diet (Obesity management and Balanced diet)
A balanced Diet containing the correct proportions of carbohydrates, fats, and proteins together with minerals, vitamins, water, and roughage is important to an individual whether active in sports or not, to maintain good health.
- Protein: Proteins are present in most foods and occur in large quantities in meat, eggs, and milk. It is needed for growth and bodybuilding. Proteins are used to increase the strength of the muscle fibers. Thus, damaged tissue needs protein to repair injury sites. Proteins are also essential in the manufacture of enzymes required for metabolic functioning but they are used as an energy source only when the body is depleted of all carbohydrates and fat sources.
- Minerals: Minerals are essential because they contain elements or small groups of elements needed to form part of the molecular structure of substance required by the body for life processes.
- Vitamins: Vitamins perform a similar role as minerals, except that they consist of complex organic radicals.
- Water: Water accounts for two-thirds of body weight. It is an essential ingredient in a daily diet because it dissolves more substance than anything else. Water is important as a heat regulator. It, therefore, would be very important for a sportsperson to ensure that sufficient water is taken in during and immediately after exercise, particularly to replace fluid lost through sweating.
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