Article Obesiti

8/12/2019 Article Obesiti

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The problem of increasing and amongst adults and children in Malaysia has been highlighted for more than a decade. The

increase in diet- related diseases during the last few decades in Malaysia has prompted the government to recognize the

important role that nutrition plays in promotion of health. Overweight and obesity are associated with an increased risk of

dying from Type 2 Diabetes Mellitus, Kidney isease, Liver Disease, Cholesterol and Cardiovascular Diseases CVD) such

as High Blood Pressure, Angina, Heart Attack, Congestive Heart Failure, and Stroke.According to Ministry of Health Malaysia , good nutritional status that leads to an optimal quality of life is basic to

sustainable development. As Malaysia forges ahead towards Vision 2020, it is imperative for us to consider the nutritional

well- being of its population as a matter of everyday concern and practice. To reduce the problem of increasing overweight

and obesity amongst adults and children, we have an obligation to understand well about the factors that contribute to

weight gain.

Factor 1: Skipping Meals

Especially breakfast, can actually lead to weight gain. Some dieters choose to skip meals to save calories, thinking this a

quick weight loss plan. Its important to keep your metabolism fired up with the right foods at certain times of the day.

The proper way to lose weight is to find a sensible weight loss plan that includes making healthier eating choices,

exercising, and eating throughout the day to keep your metabolism up. Metabolism plays a key role in how quickly you

burn fat and lose weight; therefore, meal skipping cannot be overlooked as part of your plan for weight loss. Apparently,

skipping meals also make people hungrier later in the day; therefore people tend to overeat when they are extremely

hungry. Besides this, for those who skipped meals in day time or breakfast possible to consume supper within a couple of

hours before going to bed. The meal skippers or only eat one meal per day had elevated fasting glucose levels and a

delayed insulin response conditions that, if they persisted long term, could lead to Diabetes. The health risks associated

with skipping meals are not worth it. If you are the type of dieter who believes that skipping meals is a healthy weight loss

plan and is a quick weight loss tactic, its time to re -examine the eating habits and make health a high priority in your life.

Factor 1: Snacking

Snacking, especially unhealthy snacking is likely to play an important role in the development of overweight and obesity.

Nowadays, the smaller packages of snacks such as 100 or 150 calories packs are very popular in the market. But many

people who eat the 100-calorie packs are likely to gain more weight by eating them simply because of the portion size.

Since theyre in such small packages, consumers may eat more packs or tempted to eat more without remorse because they

look like a diet-food product. So for those people dieting should be a little more careful about the 100-calorie pack

marketing strategy. Besides this, television watching has also become a problem in the home, especially in the youth.

People is tend to eat more snacks during watching television; and experts found that the snacks that were consumed during

this time had higher fat calories, or were higher in carbohydrates, which can lead to this weight gain.

Factor 3: Late Dinner

This is a bad eating habit. Everybody has their own schedule, and with that schedule comes individual eating habits as

well. While some people will eat their dinner at 6pm on the nose every single night, others will eat at 10pm or later. The

researchers found that the time of day you eat is a powerful predictor for weight gain. Experts also warn that late dinner

can signal the start of a vicious cycle of weight gain due to total calories intake per day increased. As diet experts explain

it, weight loss, gain, or stabilization is based on total calories consumed per day versus the amount of energy burned.

Therefore, try not to finish dinner later than 7.30PM.

Factor 4: Water


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Water plays an important role in promoting weight loss. People are used to drink water with fast speed or in hourly

proportions. In fact, throughout the day, you should drink water little by little. Sips of water throughout the day are better

than drinking three glasses in one minute. Doing this may provide your body an ample time to absorb it. It is highly

discouraged to drink an immense amount of water all at once because the heart may be stressed out and that will be

detrimental most especially to individuals with cardiac cases. Besides this, people are used to drink water when they arethirsty. But the fact is you need to drink water , even if you are not thirsty. In order not to be left behind by the required

number of glasses of water per day, it is wise to have a s ip of water even if you are not parched. Keep this in mind, by the

time that you will feel thirsty; you are already behind by two glasses. However, dont make it up by drinking two glasses

all at once because that will give your heart so much work.

Factor 5: Healthy balance diet

It is essential for everyone to obtain a healthy life as well as loss of weight. Most of the people might think that by

minimizing their dietary intake vigorously or even not eating for the whole day can reduce their body weights. Some have

unbalanced diet due to they are picky or choosy in foodstuff. They will only choose the foods they like such as meat and

fried foods because it is more delicious. For those who have this habit, please just stop it as they will lack of nutrients

which needed to maintain certain functions and metabolisms in the body. In order to lose weight successfully, you should

eat your breakfast which is the most important meal in a day to provide energy and support your body, eat more vegetables

and fruits, moderate in meats and poultry but cut down the intake of foods that are rich in sugar, salt and fats.

Factor 6: Alcohol Consumption

Alcohol is one of the causes that can bring drinkers in the higher BMI situation especially for those people who are like to

drink frequently and without restriction. As the BMIs are high which means there are increased in gaining weight.

Alcohol is a source of calories gaining which usually people will ignore or do not know about it. In fact, it can lead to

weight gain due to its calories contained almost twice as much as proteins and carbohydrates. It may also fail to yield the

feeling of fullness and hence make you to eat more. Furthermore, alcohol is absolutely no nutritional value results in there

are no nutrients given to initiate body metabolisms. Thus, fat storage within our body cells and tissues is being initiated.

Factor 7: Lack of Physical Activity

Are you active enought? Your level of activity plays an important role in promoting weight loss and to maintain the body

health. Nowadays, most of the people are lack of exercise or physically inactive due to packed schedule in their daily life.

For those who are working at office, they seldom have the chance to move around since they only do their work by sitting

at the same position. People will rely on vehicles instead of walking, spending hours in front of television and computers

rather than exercise for few minutes. This results in the imbalance of caloric balance status. Caloric balance is a scale

usually used to measure body weight status. The calories intake from food consumption is equals to the calories used up or

burns up by normal body function and physical activities, is said in balance status. If the calories intake is more than the

calories burn up, the person is in caloric excess which lead to weight gain.

Factor 8: Are you a fast food hogger?

McDonalds, KFC, Pizza Hut, Dominos Pizza, A&W, Marrybrown, Nandos, Kenny Rogers Roaster and others are one

of the factors which lead to overweight and obesity. It is because fast foods are more convenient, cheaper, prepared in

faster rate and more delicious in terms of aroma and taste compared to home cooked meals. In fact, these foods may lead

to obesity as the portion size is large and high in calorie. Deep frying and roasting is the two main methods to cook the


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food with the addition of unhealthy spices, for instance, MSG, salt and sugar. Generally, fast foods contain a lot of

saturated fats and sodium as well as the trans-fat, which is an unhealthy type of fats. Regular consumption of fast foods

will have a greater chance to become obese if he or she is less consuming on vegetables and fruits, lack of physical activity

to burn up the excessive fats and the basal metabolic rate is low. Vitamins and minerals content are comparably lower than

healthier foods. Other than that, it may link to heart disease, diabetes, and atherosclerosis.Factor 9: How you cook and prepare your food.

Cooking methods are the important techniques you should learn to convert the raw food ingredients into healthy and

delicious foods especially for those who like to cook. Just remember that, deep-frying is not necessary because you will

waste a large amount of oil to fry, and then consume the oily foods which burden up our stomach and the excess fats will

be accumulated and stored in our body. Boiling, steaming, broiling, baking, grilling and stir-frying are the best cooking

techniques which use little or no oil to cook your food. This is a healthy way to retain the original flavour and taste of the

food. You can also add some healthy spices and herbs such as basil, cloves, cumin seeds, dill, ginger, oregano, parsley,

peppermint, rosemary and turmeric in the food to enhance the aroma. It will definitely taste better even though there is no

deep-frying involved.

Factor 8: Family History and Genetics

Your genetics and family background is another factor which leads to overweight and obesity. Studies have shown that a

child whos his or her family with obesity background will have a higher chance develop into an obese adult even though

it is not predetermine. Genetic inheritance is also another factor which leads to obesity. Genetic influence can be said that

it has a great effect on the amount of body fats stored and its distribution in the body. Parents who are obese or overweight

will probably bring up an obese child in 25-30% as they share a similar lifestyle and eating habit.


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Malaysias obesity rate is on the rise, Why are we The Fat Nation, youask?

The diverse culture in Malaysia and our love for food are the two main factors that truly set our country apart from the rest.

Nonetheless, recent observations showed that obesity, an alarming issue here, has surpassed this cultural identity that we havehung onto, and is stamping our nation with an unglamorous title as the regions fattest nation as well as the sixth most obes e

country in Asia. Lifestyle choices, genetic predisposition, learned behaviour and a lack of health awareness are all known

contributors to the growing rate of obesity in Malaysia. With this, the Malaysian government, fitness enthusiasts, and brands like

Fitness First have come forth to curb this scenario as they are committed to helping Malaysians achieve their fitness and health

goals in hopes of inspiring more individuals to lead healthier lifestyles.

Just a mere seven years ago in 2006, reports revealed that one in every seven Malaysians are obese , and this issue became

more shocking last year when statistics showed that every one in three Malaysians are now obese . This clearly reflects that there

is an alarming growth rate of Malaysian adults who are morbidly obese by the year.

The most basic determinant of excess weight is a simple imbalance between calories consumed and calories burnt. The fact that we

are struggling and oblivious to this is particularly concerning when each and every one of us are responsible of ensuring that as a

nation, we are not coll ectively burdened by the obesity disease.

This lack of awareness is compounded by the fact that Malaysia is known for its delicious yet calorie-intensive foods such as Char

Kuey Teow, Mee Goreng, Roti Canai, Nasi Lemak, and more, that exceeds the required amount of calories needed per meal. This

contributes to most of us exceeding the overall recommended daily calorie intake which is 2,400 calories for men and a 1,700 for

women.

Though our local favourites taste good, its best to note that many of these energy -dense food are poor in nutrient content and

contribute to the various diseases including cardiovascular diseases, hypertension and diabetes which are also the top three

Malaysian obesity related diseases. Recent statistics garnered from the National Health & Morbidity Survey is worrying as it

revealed that 5.8 million Malaysians suffer from hypertension, 6.2 million have high cholesterol level and 2.6 million are diabetics.

Adding on to these findings, these conditions are risk factors for heart failure which is the leading cause of death amongst men and

women in Malaysia, recording over 22,000 deaths annually.

With regards to this, earlier this year, Ministry of Health Malaysia has expressed their concerns about the unhealthy trend and has

conducted programmes and campaigns to create awareness among the public on healthy living.

As Malaysians facing such worrying health trends, we should be motivated to adopt a holistic approach to the healthy living by

changing our mindset, attitude and behaviour. We need to exercise regularly and stick to a balanced diet. The bottom line here is

that we can become a fitter and healthier nation by adopting three simple measures which is to only eat what we need its best to

follow the recommended daily calorie intake, exercise whenever we can working out for 30-minutes a day, three times a week is a

great start and finally, sleep well having at least seven to eight hours of sleep every night would do your body justice!


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Remember, together, we can combat this obesity issue. The change starts with you get active and eat right for a fitter and

healthier Malaysia!

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