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<p>It is undeniable that nowadays teenagers, young adults, working-age people, and the elderly all face the problem of obesity in large numbers. The main causes come from consuming foods that provide excessive energy and high fat, as well as from daily lifestyles that involve little physical movement, such as sitting and working in front of a computer screen for long periods. These causes lead to obesity and result in negative effects on both physical and mental health. Therefore, adjusting eating behaviors is a method that helps prevent obesity in the future.</p>
<h2><span style="color: #00826a;">What factors increase the risk of “obesity”?</span><strong><span style="color: #00826a;"><br />
</span></strong></h2>
<p>The World Health Organization defines overweight and obesity as conditions where the body accumulates excessive fat in various parts of the body, becoming a risk factor for diseases that affect health.</p>
<p>&nbsp;</p>
<p>The factors causing obesity mostly arise from environmental factors, such as choosing to eat large amounts of high-fat foods, resulting in energy intake exceeding the body&#8217;s energy expenditure. A fast-paced lifestyle, reduced physical activity, insufficient sleep, emotional and mental problems such as eating when delicious food is available even though not hungry, eating out of craving, eating when feeling depressed or upset, or it may be due to genetics, metabolic rate, use of hormone drugs, or certain medications that stimulate appetite.</p>
<h2><span style="color: #00826a;">Did you know? Obesity also leads to other chronic diseases</span><strong><span style="color: #00826a;"><br />
</span></strong></h2>
<p>Obesity increases the risk of various chronic diseases such as hypertension, high blood lipids, diabetes, coronary artery disease, and stroke. It also increases the risk of several types of cancer, including breast cancer (in postmenopausal women), endometrial cancer, esophageal cancer, and stomach cancer.</p>
<h2><span style="color: #00826a;">Obese or not? Check for sure with this method!</span><strong><span style="color: #00826a;"><br />
</span></strong></h2>
<p>The commonly used criterion to diagnose obesity is measuring the Body Mass Index (BMI). It is recommended for people aged 18 and over but is not suitable for pregnant women and athletes. It can be calculated using the formula:</p>
<p><span style="color: #00826a;"><strong>BMI = Weight (kilograms) / Height (meters)²</strong></span></p>
<h2><span style="color: #00826a;">Criteria table for Asians</span></h2>
<div style="overflow-x: auto;">
<table id="customers">
<tbody>
<tr>
<th><span style="color: #00826a;">Body Mass Index (BMI)</span></th>
<th><span style="color: #00826a;">Weight Status</span></th>
</tr>
<tr>
<td>&lt; 18.5</td>
<td>Underweight or thin</td>
</tr>
<tr>
<td>18.5 – 22.90</td>
<td>Normal</td>
</tr>
<tr>
<td>23 – 24.90</td>
<td>Overweight</td>
</tr>
<tr>
<td>25 – 29.90</td>
<td>Obesity level 1</td>
</tr>
<tr>
<td>&gt; 30</td>
<td>Obesity level 2</td>
</tr>
</tbody>
</table>
</div>
<p>Or using waist circumference to indicate the accumulation of fat in the abdominal cavity and internal organs. For women, waist circumference should not exceed 80 centimeters; for men, it should not exceed 90 centimeters. If it exceeds this, it indicates abdominal obesity.</p>
<h2><span style="color: #00826a;">Did you know? The smaller the goal, the higher the chance of successful weight loss</span><strong><span style="color: #00826a;"><br />
</span></strong></h2>
<p>Currently, there are many weight loss methods to choose from, such as the Ketogenic diet, Intermittent Fasting diet (IF), low carbohydrate diet, and Atkins diet. Research shows they help with initial weight loss, but afterward, the weight loss is not much different from a balanced diet, which helps achieve more sustainable weight loss.</p>
<p>&nbsp;</p>
<p>Weight loss goals may vary for each individual and should be realistic. It is recommended to lose 10% of current body weight, or no more than 3-5% if there are other cardiovascular risk factors (such as hypertension, high blood lipids, high blood sugar). Setting achievable goals and gradually improving increases the chance of success more than setting large goals at once. Besides weight loss, what is more important is maintaining the lost weight without experiencing the yo-yo effect. To achieve this, weight losers should adjust these three behaviors:</p>
<ul>
<li>Learn good nutrition and eat properly according to nutritional principles</li>
<li>Exercise appropriately for the physical condition regularly</li>
<li>Change daily behaviors, lifestyle, and living conditions appropriately</li>
</ul>
<h2><span style="color: #00826a;">Control your diet! For sustainable weight loss</span><strong><span style="color: #00826a;"><br />
</span></strong></h2>
<p>Regarding diet control, it is recommended to start adjusting eating behaviors gradually, beginning with..</p>
<ul>
<li>Eat three complete meals a day without skipping any meal to avoid extreme hunger and overeating in the next meal</li>
<li>Adjust the healthy plate ratio to 2:1:1, a concept for determining appropriate food portions by visual measurement, dividing the plate into four equal parts: 2 parts vegetables, 1 part rice or starch, and 1 part meat. Or simply eat more vegetables, moderate rice, and avoid fried and fatty foods to help reduce energy intake and belly fat</li>
<li>Reduce consumption of sugary drinks such as soda, bubble tea, iced coffee, and fruit juices because these foods are high in energy and sugar, do not keep you full, may cause quick hunger, and lead to snacking. If you want to drink,</li>
<li>Gradually reduce the sweetness level of drinks, such as ordering black coffee with less or no sugar instead of the usual sweetened coffee</li>
<li>Avoid snacking. Most obese people have the habit of eating all the time, especially cakes, bakery items, sweets, and crunchy snacks. These are usually high-energy foods with little beneficial nutrients. Therefore, when losing weight, avoid these foods, but if you want to eat them occasionally, limit the amount and frequency, such as no more than once a week</li>
</ul>
<p>If you can start adjusting your diet as recommended above, it will help make weight loss easier. Weight loss is not too difficult to achieve if you have a clear goal, which will help you lose weight effectively. Always remember that we did not become obese in just one month but accumulated fat over years. Therefore, weight loss is the same; do not rush or set a goal to be thin within one month. Instead, set long-term goals for sustainable results. Losing 1 kilogram per month is considered progress. Keep trying consistently, and you will surely stay far from obesity.</p>


It is undeniable that nowadays there are many patients suffering from obesity, mostly due to consuming excessive energy from food. Adjusting eating habits appropriately is therefore another way to help prevent obesity.

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