October 11 is Obesity Prevention Day. Obesity Prevention Day was established by the Ministry of Health and Welfare and the Korean Obesity Society to awaken the seriousness of obesity and prevent it. What are the criteria for obesity? In Korea, obesity is diagnosed when the body mass index (kg/㎡) exceeds 25. On the occasion of Obesity Prevention Day, we will summarize the basic weight loss methods.
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It is difficult to practice, but the principle is simple. To lose weight, you can reduce the amount of calories you consume or increase the amount of calories you consume. This requires a combination of diet and exercise therapy. First of all, let's make a habit of eating about 500 kcal less than the usual amount of calories. It is recommended to chew food slowly and for a long time, and eat mainly protein, fruits, and vegetables that are full and prevent overeating for a long time. On the other hand, white bread, sugar, snacks, processed drinks, canned fruit, and fatty meat, which contain a lot of simple sugar, should be avoided as much as possible because they increase visceral fat.
Exercise increases your basal metabolic rate, which is the amount of calories consumed even if you stay stillIt prevents the phenomenon. Aerobic exercise is effective as an exercise therapy. Examples include walking, jogging, biking, and swimming for more than 30 minutes three times a week. It is recommended to do muscle exercises using equipment about three times a week to the point where you sweat. However, if you have no experience of exercising, it is better to swim, aquarobic, pilates, yoga, and bicycle in place, which are less burdensome to your joints than to start muscle exercise from the beginning.
If it is difficult to see diet effects with diet or exercise therapy, there are also drugs or surgical treatments. Drugs stimulate the sympathetic nerves to suppress appetite or use drugs that inhibit fat absorption. However, since it may suffer from side effects of drugs, it is better to eat and exercise therapy at the same time rather than rely on drugs. For patients with high and ultra-high obesity, obesity surgery is recommended to remove fat or reduce gastric dose. Gastric resection, gastric bypass surgery, and gastric band plastic surgery reduce the amount of meals, which helps to lose weight.
On the other hand, if you suddenly cut down on your diet or starve yourself,A phenomenon can come. It is safe to lose up to 2 to 3 kilograms a month for 6 months.
Writer: Soyun Lee
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