Obesity is a chronic disease! 4 Key Dietary Interventions for Treating Obesity, Losing Weight Without Losing Health

I often meet people who come for health check-ups. They are very worried when they see the red numbers on their blood tests or imaging tests, but when they mention abnormalities in their weight or waist circumference, they often laugh it off shyly. Many people think that being overweight or having a large waistline is just visually unpleasant or simply a matter of appearance. In fact, being overweight or obese can easily cause more health problems than one can imagine. Therefore, obesity has been officially defined as a "chronic disease" like diabetes and high blood pressure.

It is estimated that by 2025, the global population of overweight or obese adults will increase from 2 billion in 2014 to 2.7 billion; and in Taiwan, the prevalence of overweight and obesity among adults is 45.4%, which means that one in two people may be overweight or even obese. How do you know if you have obesity? Does fat growing in different parts of the body pose the same health risks?

Obesity diagnostic assessment: body mass index, waist circumference measurement

Obesity can be diagnosed by measuring body mass index (BMI) and waist circumference. BMI is calculated by dividing body weight (kg) by height squared (m 2 ). Taiwanese people with a BMI greater than 24 are considered overweight, and those with a BMI greater than 27 are considered obese. Waist circumference is different for men and women. If the waist circumference of men is greater than 90 cm and that of women is greater than 80 cm, it is called "abdominal obesity", which is also one of the diagnostic criteria for metabolic syndrome. The study found that abdominal obesity is more common than

BMI is more closely related to metabolic syndrome, that is, for two people of the same weight, the one with fat concentrated in the abdomen (central obesity) will have a higher incidence of cardiovascular and metabolic-related diseases than the one with uniform obesity.

In addition, fat distribution can also be assessed by measuring body fat mass. Currently, dual-energy X-ray absorptiometry can be used clinically to assess overall fat distribution, and bioelectric group analysis provides faster and more convenient information, so it is widely used.

Currently, treatments for obesity include dietary intervention, exercise intervention, drug therapy, endoscopic treatment, surgical treatment, etc. However, before any treatment, it is recommended to be evaluated by a physician to understand one's own health risks and treatment risks, and to adjust diet and lifestyle in order to maintain the weight loss effect.

There are four common dietary interventions:

1. Changes in eating behavior:

Without specifically controlling calories, increase the intake of vegetables and high-fiber foods, and reduce refined sugars, sugary drinks, snacks, and high-fat foods. This is because high-fiber and whole grains can increase satiety and help reduce total calorie intake.

2. Reduce calorie intake:

It is divided into low-calorie diet and very low-calorie diet. The calorie requirement varies depending on individual conditions such as gender and weight. Generally, a low-calorie diet is defined as 1200-1600 calories per day, which is better for long-term maintenance. If the daily calories are less than 800, it is called a very low-calorie diet, which only provides 50% of the resting calorie needs. Therefore, special attention should be paid to safety and side effects. It is usually a diet used before weight loss surgery to reduce surgical risks, and must be carried out under the evaluation and monitoring of the medical team.

3. Changes in nutritional composition:

Such as low-sugar diet and ketogenic diet. A low-sugar diet usually refers to reducing the percentage of sugar calories to less than 40%. When sugar intake is less than 20-50 grams/day or less than 10% of total calories, the body will change the way it produces heat and instead produce ketone bodies, which is called a ketogenic diet. However, while reducing sugar intake, the intake of other nutrients such as protein and fat will inevitably increase, which may not be suitable for everyone. People with diabetes and kidney disease should pay special attention and discuss this with their doctor first.

4. Change the frequency of eating:

Intermittent fasting is one such method. Some studies have shown that the weight loss and body fat reduction effects of intermittent calorie restriction are comparable to those of a low-calorie diet, but the long-term effects remain to be confirmed.

More extreme diets, such as very low-calorie diets and ketogenic diets, may produce results quickly, but they can easily lead to nutritional imbalances in the long run. Therefore, it is recommended that they be used in the short term under the supervision of a medical team after evaluation by a physician. No matter what diet you adopt, the ultimate goal is to find a healthy eating habit that suits your own preferences and lifestyle, so that you can maintain it for a long time and lose weight without losing your health.