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.
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.
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.
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
More than 10 years of marketing communications experience in the medical and health field.
Successfully deployed marketing communication activities, content development and social networking channels for hospital partners, clinics, doctors and medical professionals across the country.
More than 6 years of experience in organizing and producing leading prestigious medical programs in Vietnam, in collaboration with Ho Chi Minh City Television (HTV). Typical programs include Nhật Ký Blouse Trắng, Bác Sĩ Nói Gì, Alo Bác Sĩ Nghe, Nhật Ký Hạnh Phúc, Vui Khỏe Cùng Con, Bác Sỹ Mẹ, v.v.
Comprehensive cooperation with hundreds of hospitals and clinics, thousands of doctors and medical experts to join hands in building a medical content and service platform on the Doctor Network application.
