If the body has too much fat leading to obesity, it can cause many other serious diseases such as diabetes, heart disease, atherosclerosis, colorectal cancer, high blood pressure, or the silent threat of sleep apnea. These serious non-communicable diseases are mostly chronic and difficult to cure because they result from unhealthy lifestyle habits. There are four main risk factors:
- Unhealthy eating habits, liking foods high in sugar and fat
- Lack of exercise
- Insufficient rest
- Working hard and carrying excessive stress
Dexa scan: A detailed fat level scanner for the whole body
Did you know! Excess fat stored in our body can be divided into two parts, which are:
- Subcutaneous fat, such as fat around the abdomen, waist, and thighs
- Fat accumulated around various organs such as the liver, pancreas, intestines, and heart, which is considered very dangerous
If you want to measure body fat levels in detail, medical equipment such as X-rays or a Dexa Scan (Whole body) must be used to determine how fat is distributed and hidden in various organs throughout the body. Whether the fat is located in the abdomen, hips, waist, underarms, thighs, or internal organs as mentioned above, the Dexa Scan will help us understand the risk of developing various serious diseases caused by obesity more accurately.
Behavioral adjustments to reduce risk and avoid serious diseases
Behavioral adjustments to reduce obesity do not have to be abrupt or involve excessive fasting but can be done gradually with the following methods:
- Exercise continuously for 30 minutes, 5 days a week. Suitable activities for those who are overweight include swimming and cycling because they do not involve impact or stress on the bones. It should be combined with weight training to build muscle, which helps the body’s metabolism work more efficiently.
- Do not fast but focus on portion control. Breakfast can be the largest meal, lunch should be about half the size of breakfast, and dinner should emphasize vegetables and protein, avoiding all kinds of starch and sweets. Do not eat after 6 PM and limit sugary drinks during the day.
- Get enough rest. Do not go to bed later than 10-11 PM, as this is an important time for the body to produce growth hormone fully, which benefits the body greatly if we sleep soundly during this period.
Dr. Kobkulya Jungprasertsri
Director of Premier Life Center
Premier Life Center, Phyathai 2 Hospital
