Nutrition for Overweight and Obese Individuals: How?

Medical consultation by doctor:

Assoc. Prof. Nguyen Anh Tuan, MD, PhD

Deputy Director
Digestive Surgery Institute


At present, the global obesity rate among adults is relatively high, partially attributed to excessive dietary intake. To avoid overweight issues, it is crucial to adopt a suitable diet. Let’s explore the nutrition for overweight and obese individuals. This article is consulted by Assoc. Prof. Nguyen Anh Tuan, MD, PhD.


Understanding Overweight and Obesity

Overweight refers to a body weight higher than the healthy normal level measured by the BMI index. Obesity is a metabolic disorder associated with excess body fat, increasing the risk of health issues.

The main causes of adult overweight and obesity include an improper diet, excessive consumption of fatty foods, high sugar intake, stimulant drinks, and frequent fast food consumption.

nutrition for overweight and obese individuals 1

Fast food is one of the factors contributing to obesity in adults

Other factors contributing to overweight and obesity in adults are genetic factors, reproductive influences, age-related weight gain, and certain medical conditions like diabetes, polycystic ovary syndrome, and sedentary lifestyle.


Consequences of Overweight and Obesity in Adults

Experiencing overweight and obesity can lead to reduced confidence, communication challenges, self-consciousness, reduced flexibility, and reluctance to appear in public. Moreover, obesity increases the risk of severe health problems such as cardiovascular issues, high blood pressure, elevated cholesterol levels, respiratory problems, diabetes, endocrine disorders, degeneration, osteoporosis, gout, frequent digestive issues, and cognitive decline.

nutrition for overweight and obese individuals 2

Obesity can lead to conditions such as high blood lipid levels


Nutrition for Overweight and Obese Individuals

Nutrition for overweight and obese individuals include:

1. Dietary regimen

Consume plenty of green vegetables, sweet, ripe fruits with low sugar content, and foods rich in fiber.

2. Alter cooking habits

Prioritize cooking methods like steaming and boiling to retain maximum nutritional value while minimizing oil usage.

3. Choose low-calorie options

Opt for unsweetened dairy alternatives, low-calorie snacks for overweight individuals, and sugar-free yogurt.

4. Safe carbohydrates

Consume safe starches like brown rice, whole grains, and sweet potatoes.

5. Lean protein

Include lean protein sources such as chicken breast, eggs, and legumes.

6. Stay hydrated

Drink sufficient water daily (2 liters).

7. Eat more in the morning

Consume larger meals in the morning, limit snacks, and avoid late-night eating. Chew food slowly for prolonged satiety.

8. Distribute meals

Split meals into smaller portions, having 3 main meals and 2-3 snacks throughout the day for easier digestion and absorption.

nutrition for overweight and obese individuals 3

Breaking meals into smaller portions helps the body digest more easily

9. Lifestyle Changes

Effective weight management combines dietary adjustments and regular physical activity, involving activities like gym workouts, running, jumping rope, swimming, and cycling to burn daily calorie intake. Stay active and increase daily work-related activities while ensuring overall health.

Overweight and obesity, in general, can cause fatigue in daily life. Therefore, self-care is essential for maintaining stable health. Choose a balanced nutrition plan to enjoy a better quality of life.


This article provides information on nutrition for overweight and obese individuals. It is hoped that these details will be helpful to you and your loved ones concerned about nutrition for overweight and obese individuals.

Kiểm Duyệt Nội Dung

Ban Biên Tập | Website

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