Answer:
Explanation:
Good foods for obese people
Protein-rich foods include low-fat meat, crab, fish, soy milk, skimmed milk powder, shrimp and crab, beans, yogurt made from skimmed milk, eggs.
Foods high in fiber such as: rye bread, potatoes, whole grains
- Add foods containing many vitamins and minerals every day. Especially those who are on a diet.
- Eat a lot of green vegetables, ripe fruits (500g/day). Process a variety of dishes from vegetables such as boiled, cooked soup, made mannequins, mixed salads.
Limit salt intake to less than 6g/day. People with high blood pressure are 2-4g/day.
What foods should be avoided?
- Foods high in fat: Meat broth, fatty meat, pork leg meat, butter
Foods high in cholesterol: Heart, liver, intestines, pig kidney, pig brain,...
- Stop or limit the use of foods containing a lot of energy: Candy, honey, cakes, soft drinks, chocolate, ...
- Avoid foods with added fat such as avocado salad, stir-fries, fried foods or buttered bread
- Do not use stimulant drinks: Wine, beer, coffee, ..
*Some advice in the diet of obese people
People with BMI over 30, especially with comorbidities such as high blood pressure, type 2 diabetes, hyperlipidemia, sleep apnea, should apply a low-calorie diet (about 800 Kcal/day). However, it is still necessary to add nutrients containing proteins and essential fatty acids. You should only extend this regimen from 12-16 weeks and replace it with regular meals to maintain stable health.
Exercise plays an important role in the life of obese people
Benefits of exercise for obese people
Daily exercise has many health benefits. Specifically:
- Improve blood circulation, lower cholesterol
- Lose weight by burning calories
- Improves lung and heart function
- Maintain muscle rhythm, increase metabolic rate
- Reduce depression, help you sleep better
- Reduce stress and risk of certain diseases such as diabetes, ovarian and colon, breast cancer.
How to practice effectively?
The first thing in the regimen for obese people is to walk regularly. They help stay in shape and limit the dangers of high blood pressure, diabetes, and disturbances in the cardiovascular system.
Besides that, there are different exercises such as cardio exercises, toning exercises, steady breathing exercises, weight loss exercises, etc. You need to follow the instructions of experts to achieve this goal. get the best results.
In addition, swimming is also a method to burn excess calories quickly. Or you can choose water exercises to increase flexibility, rigidity and help joints and muscles to be less tense.
- At the beginning of the exercise program, you should practice at a slow, medium level and then gradually increase it. Rest, take breaks when necessary and do not force the body to work too hard. Don't rush into vigorous exercises from the very beginning as they can backfire.
- Setting up a regimen for obese people is not difficult if you know what to do and what to avoid. Because if you do not lose weight, your weight will cause many problems in the body such as bones, joints, and heart disease.
