What Is Obesity?

Obesity is a condition of abnormal and excessive accumulation of fat mass in adipose tissue and other organizations, which can negatively affect health.
In many countries around the world, obesity has been increasing, especially in the past 10 years. The obesity rate is increasing rapidly in Vietnam, especially among school-age children.

How Does Obesity Affect Health?

Nutritional causes

• Eat more than your body needs
• A diet high in fat and sweets

Movement mode

• Sedentary lifestyle, lack of physical activity.

Other causes

• Due to genetics, endocrine diseases (Hypothyroidism, Insulin-secreting pancreatic tumors, Polycystic ovary syndrome...), medication use (Steroidal hormones, antidepressants, antipsychotics,...)                     

What Are The Complications Of Obesity?

Obesity causes serious health problems and is the culprit in more than 200 different diseases, such as cardiovascular disease, stroke, diabetes, osteoarthritis, fatty liver, and many cancers, especially It's gastrointestinal cancer...

How To Diagnose Obesity?

Using BMI (Body Mass Index):

• BMI is body mass index, evaluating body fat through weight and height in adults.
• BMI is the basis for evaluating whether someone is fat, thin, or moderate.
• BMI can be used as a basis for monitoring health risk factors.

• BMI (kg/m 2) = Weight (kg)/ height squared (m)

The overweight and obesity assessment table according to  IDI&WPRO standards applies to Asian people.

How To Prevent Obesity?

Eat according to your body's nutritional needs, appropriate to your age, gender, health and level of physical activity

• Make sure you have 4 groups: starch, protein, fat, vitamins and minerals
• Avoid eating after 8 pm
• Eat lots of green vegetables and fresh fruits during the day
• Limit fast food and frequent alcohol consumption
• Limit foods high in sugar and salt
• Consult with a nutritionist when you need to build a weight-loss diet

Exercise instructions:

3 stages of a safe and effective workout session:

Warm-up (5-10 minutes): warm up the body with simple, low-intensity movements. Start the joints from top to bottom.

Exercise: perform mobility exercises for 20 to 30 minutes.

Relax (5-10 minutes): relax your body with slow movements, bringing your body back to its original state.

Exercise intensity:

Medium-intensity exercise at least 150 minutes per week (30 minutes/day, 5 days/week, no more than 2 consecutive days off)

Assess the level of exercise through voice: when exercising, you do not feel short of breath, you can still talk but cannot sing.

Type of workout:

You should choose types of exercise that are rhythmic, and last for a long time such as brisk walking, cycling, swimming, yoga, etc.