Jakarta, goldensamoyed Indonesia
—
Lowering
body weight
quickly it’s tempting.Many methods
dieting
promises drastic reductions in a matter of days to weeks.
However, nutrition experts emphasize that this kind of method actually makes the body susceptible to illness and triggers new problems.
Clinical nutrition specialist at Bethsaida Hospital Gading Serpong, Ingrid Budiman, said that a diet that is too fast is never truly healthy.
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“Rapid (weight) loss usually only reduces fluid and muscle mass, not fat,” said Ingrid in a written statement, Thursday (27/11).
This condition is certainly not good, because it makes the body think it is experiencing an ‘energy crisis’, so that metabolism slows down and hormones are disrupted.
The result?The body gets tired easily, concentration decreases, and weight quickly rises again after the diet is stopped, a phenomenon that has become known as the yo-yo effect.
“A healthy decline is stable and sustainable, not fast but risky,” he added.
A healthy diet must also be able to be maintained in the long term, have balanced nutrition, and be accompanied by regular physical activity.
The risks of obesity are often underestimated
Extreme diets are often chosen because of fears of obesity.In fact, obesity itself is a serious health condition that does not happen overnight and of course requires treatment that is not instantaneous.
Moreover, Ingrid said, obesity itself is dangerous for the body.The reason is, someone who is obese is at risk of experiencing various metabolic diseases.
“Many people think obesity is just about body size, even though obesity can affect the heart, breathing, blood sugar levels and even sleep quality,” explained Ingrid.
Data from the 2023 Indonesian Health Survey (SKI) shows an obesity trend that has continued to increase in the last five years:
• Adult obesity rose from 21.8 percent to 23.4 percent
• Abdominal obesity (belly fat) increased from 31 percent to 36.8 percent
This increase in belly fat is something to be wary of.Visceral fat, fat that accumulates in the abdominal cavity is much more dangerous because it can trigger:
• Diabetes
• Hypertension
• Heart disease
• Strokes
• Respiratory disorders such as snoring and sleep apnea,
• Various types of cancer
“Abdominal circumference above 90 cm in men and 80 cm in women is a sign that the risk of disease is starting to increase,” he said.
To prevent obesity and lose weight safely, Ingrid suggests making simple lifestyle changes that anyone can do, namely:
• Eat regularly with portions according to needs
• Increase vegetables and fiber to stay full longer
• Limit sweet foods and drinks
• Chew food at least 32 times
• Limit salt to a maximum of 1 teaspoon per day
• Read nutrition facts before buying packaged food
• Exercise at least 150 minutes per week (brisk walking, cycling, gymnastics)
• Add muscle strength training 2-3 times a week
(tis/tis)
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