OBESITY

English Task

By :

Ahmad Elman Faudy 1201100018

Iftitahil Laila 1201100037

Betty Gea Citra Puspa 1201100057

PRODI D-III KEPERAWATAN MALANG

JURUSAN KEPERAWATAN

POLITEKNIK KESEHATAN KEMENKES MALANG

Mei 2013

A. Definition of obesity ?

Obesity is excess body weight as a result of excessive accumulation of

body fat. Or it can be Obesity is a medical condition in which excess body fat

has accumulated to the extent that it may have an adverse effect on health,

leading to reduced life expectancy and/or increased health problems.

Sources :

(http://en.wikipedia.org/wiki/Obesity )

(http://intanpsikologi.wordpress.com/2010/05/29/definisi-obesitas/)

B. Factors affecting obesity ?

1. Nutritional Factors

“Metabolic programming” during early life, may fluctuate and effect

later obesity risk. Food and eating habits are often an issue. How much, how

often, and when and what is eaten are to be considered. Diets must focus on

eliminating processed foods, refined carbohydrates (junk food, sugars, non-

organic, and trans fats) while increasing fiber intake and whole foods, which

contain a full spectrum of nutrients. In addition to adding excess weight

directly, bad sugars can affect insulin levels, which then affect weight. Sugars

must be minimized or eliminated from our diets in order to lose weight and

become healthier, both physically and mentally.

2. Life Style Factors

More people are consuming energy-based food and have started eating

often in the day, without being hungry, is also raising the bar of susceptibility

of obesity. Metabolism, exercise, and genetic factors must be considered.

Metabolic type (how the body uses and produces energy) must be determined

to develop a successful weight loss plan. What and when foods are eaten, and

the condition of the thyroid will determine your weight to a large extent, as

can genetic factors and exercise. A faster metabolism and a normal thyroid

functioning must be achieved to return to the healthiest weight.

3. Sedentary Life

Today people are more prone to leading sedentary lifestyle than did

their highly physically active ancestors. Cultural, lifestyle, and environmental

factors can play a part in obesity.

4. Other Causes of Obesity

a. Increasing wealth

b. Less outdoor activity

c. Spending more time playing computer games and watching television.

5. Emotions

People inclined to eat more, when they are;

a) Under stress

b) Upset

c) Anxious

d) Feel bored

To suppress these feelings they eat more. This becomes a frequent cycle.

6. Hereditary

A part of the DNA that people inherit from their parents is responsible

for the weight gain in them. But a few genes do not tell our body system how

to utilize extra calories which is also inherited if the parents are overweight.

7. Nutrition and Pregnancy

One philosophy is that when children are malnourished in the womb of

their mother, on becoming adults, they generally develop abdominal fat, even

eating normal diet. This put them at higher risk of illnesses pertaining to

obesity.

Source :

(http://www.nhwellnesscenters.com/conditions/obesity/)

(file:///J:/obesity-disorders-treatments.php.html)

C. How to overcome obesity ?

1. Start with Small Changes Begin by making some modifications to your

diet.

Do not go on a crash diet or fad diet, as these things tend to lead to

rebound eating. You will need to change the way to eat in order to sustain long

term weight loss. Begin by decreasing your daily caloric intake by 300 to 500

calories. Stick with that for a month, and then cut your intake by another 300

to 500 calories until you reach a healthy amount of calories eaten everyday.

This will vary depending on your body, gender and activity level, but you

should end up somewhere between 1800 and 2500 calories. This may take

several months to achieve, but doing it slowly is the best way to allow your

body to adjust.

2. Assess Your Diet

Take a look at the USDA Food Pyramid, and determine what you

could add or take out of your diet to meet these requirements for healthy

eating. Make an effort to plan out your meals so that you are eating a wide

variety of whole grains, lean proteins, fruits, vegetables and healthy fats. Use

some of the USDA’s meal planning techniques or sample meals to craft a plan

that works for you (to eat more balanced and healthy meals). Like with caloric

intake, start small. You may want to cut out certain junk foods one month, and

then add soda the following month. Do what works for you to achieve your

goals and not shock your body.

3. Keep Track of Your Food

Keep a food journal written in a notebook. Track everything that you

eat, noting such things as whether you felt full, your state of mind, feelings

about your weight loss and your goals. Keep this with you all the time so that

you can accurately record how your progress is going. You can also use this

notebook to plan your meals and keep track of highs and lows in your

campaign to lose weight. By keeping a written record, you are more likely to

hold yourself accountable, recognize if there are some triggers behind your

eating and work through your problems with food.

4. Get Moving

The key to stopping obesity in its tracks is to eliminate a sedentary

lifestyle. Start small and work your way up to being more active. Begin with

walking around your block or up the stairs at work, and work your way up to

higher impact physical activity. Find something you are interested in such as

biking or playing a sport and do it on a regular basis. There are numerous low

impact classes available at community centers, colleges and gyms that may be

of interest to you. Explore the options, find something that suits you and get to

moving around to promote your weight loss

Source :

(http://www.fitday.com/fitness-articles/fitness/weight-loss/solving-common-

obesity-problems-early.html)

D. How To Prevent Obesity ?

1. Be Active

Simple activities, such as climbing the stairs instead of using lifts,

morning and evening walk in the park and swimming, can bring about

tremendous changes in your lifestyle. Such activities will not only help you

burn excess fat, but also help you stay active. Start doing light to moderate

exercises for thirty minutes, five times a week. Switch over to the tough

exercises, once you have gained stamina and strength. You may also join a

health club or gym and socialize with like-minded individuals.

Obesity is largely caused largely by an inactive and sedentary lifestyle

that does not incorporate any activity. It is good to begin by doing something

every day, whether it is walking down the street, taking a cycling class at the

gym, or going kayaking. Avoiding obesity in Saint Paul is easier to do than in

many other cities because of its active community and wide variety of

activities. Another way to avoid obesity is finding someone to lose weight

with, like an exercise buddy.

2. Keep A Check On Your Weight

Monitor your weight regularly. Weigh yourself at least once a week.

This will help you figure out how much extra flab you have lost by doing

simple activities or workout. In case you are being inactive and not eating

healthy, you will be aware of the weight gain at an early stage. This will

prevent your weight gain from being too much to get off.

 

3. Drink Plenty Of Water

Drinking lots of water will help your body detoxify all the impurities

present in the system. Doctors recommend that you to drink at least 8-10

glasses of water a day. Having a glass of warm water in the morning, with half

a lemon squeezed in it, is also a good idea. Remember, water cleanses and

rejuvenates your skin as well. Drinking water seems like common sense, but in

order to avoid obesity, it’s necessary to stay properly hydrated. Although

drinking eight glasses of water a day is recommended, many people find it

hard to do unless they are already in the habit of doing so. Instead, it is best to

make an effort to drink four glasses of water and work up from there. As well

as it being a healthy addition to any diet, drinking a glass before and after a

meal can help you feel fuller.

4. Stay Away From Junk Food

One of the prerequisites of staying healthy is avoiding junk foods. The smart

way to stay away from junk food is not to buy them at all! Avoid frequenting

the fast food chains. Keep junk food out of your house as well. If you really

like stuff like pizza and burgers, indulge in them not more than once or twice a

month.

 

5. Eat Slowly & Only When You Are Hungry

Do not cut any of the three meals per day. Rather, divide them into

small meals, stretched over a gap of 2-3 hours. At the same time, cut off high-

calorie snacks in between the meals. Eat small portions of food and do not

gulp them down. Do not stuff yourself with food when you are not hungry. Eat

only when your body signals you to have food. Eat slowly because the

stomach takes some time to feel ‘full’.

 

6. Diet

Your diet should be balanced, with fruits, vegetables and whole grains

included in it. An obese adult should have at least five servings of low-sugar

fruits and vegetables on a day. A vegetable serving shall include one cup of

raw or one and half cup of cooked vegetables. One piece of fresh fruit and one

and half cup of canned fruit are included in a serving of fruit. You should

avoid fruits and vegetables that are high in calories, like mango.

7. Practice Portion Control

Overeating is one of the main contributing factors to the obesity

epidemic in America. Luckily, Saint Paul has many healthy restaurants to

choose from, as well as support groups to help participants as they trim down

to a healthy size. One trick to avoid overeating is eating half of what’s on the

plate and saving the rest for the next day. People can avoid being obese in

Saint Paul by incorporating a healthy diet of fruits, vegetables, and whole

grains while avoiding fast food.

8. Set Fitness Goals

By setting realistic fitness goals for throughout the journey to lose

weight, it can be rewarding to see how things progress. It is also one of the

best motivators, by helping people to keep losing until they get to a healthy

weight. While it is good for people to weigh themselves once a week, they

should avoid doing it more because weight can vary from one day to the next.

They can reward themselves with a non-food related item every time they lose

another five pounds.

Source :

http://stepstoahealthiermn.org/7-ways-to-avoid-obesity-in-saint-

http://lifestyle.iloveindia.com/lounge/how-to-prevent-obesity-3945.html

Health Effects of Obesity

Obesity has a far-ranging negative effect on health. Each year obesity-related

conditions cost over 150 billion dollars and cause an estimated 300,000

premature deaths in the US. The health effects associated with obesity include,

but are not limited to, the following:

1. High blood pressure - Additional fat tissue in the body needs oxygen

and nutrients in order to live, which requires the blood vessels to circulate

more blood to the fat tissue. This increases the workload of the heart

because it must pump more blood through additional blood vessels. More

circulating blood also means more pressure on the artery walls. Higher

pressure on the artery walls increases the blood pressure. In addition, extra

weight can raise the heart rate and reduce the body's ability to transport

blood through the vessels.

2. Diabetes - Obesity is the major cause of type 2 diabetes. This type of

diabetes usually begins in adulthood but, is now actually occurring in

children. Obesity can cause resistance to insulin, the hormone that

regulates blood sugar. When obesity causes insulin resistance, the blood

sugar becomes elevated. Even moderate obesity dramatically increases the

risk of diabetes.

3. Heart disease - Atherosclerosis (hardening of the arteries) is present

10 times more often in obese people compared to those who are not obese.

Coronary artery disease is also more prevalent because fatty deposits build

up in arteries that supply the heart. Narrowed arteries and reduced blood

flow to the heart can cause chest pain (angina) or a heart attack. Blood

clots can also form in narrowed arteries and cause a stroke.

4. Joint problems, including osteoarthritis - Obesity can affect the

knees and hips because of the stress placed on the joints by extra weight.

Joint replacement surgery, while commonly performed on damaged joints,

may not be an advisable option for an obese person because the artificial

joint has a higher risk of loosening and causing further damage.

5. Sleep apnea and respiratory problems - Sleep apnea, which causes

people to stop breathing for brief periods, interrupts sleep throughout the

night and causes sleepiness during the day. It also causes heavy snoring.

Respiratory problems associated with obesity occur when added weight of

the chest wall squeezes the lungs and causes restricted breathing. Sleep

apnea is also associated with high blood pressure.

6. Cancer - In women, being overweight contributes to an increased risk

for a variety of cancers including breast, colon, gallbladder, and uterus.

Men who are overweight have a higher risk of colon and prostate cancers.

7. Metabolic syndrome - The National Cholesterol Education Program

has identified metabolic syndrome as a complex risk factor for

cardiovascular disease. Metabolic syndrome consists of six major

components: abdominal obesity, elevated blood cholesterol, elevated blood

pressure, insulin resistance with or without glucose intolerance, elevation

of certain blood components that indicate inflammation, and elevation of

certain clotting factors in the blood. In the US, approximately one-third of

overweight or obese persons exhibit metabolic syndrome.

8. Psychosocial effects - In a culture where often the ideal of physical

attractiveness is to be overly thin, people who are overweight or obese

frequently suffer disadvantages. Overweight and obese persons are often

blamed for their condition and may be considered to be lazy or weak-

willed. It is not uncommon for overweight or obese conditions to result in

persons having lower incomes or having fewer or no romantic

relationships. Disapproval of overweight persons expressed by some

individuals may progress to bias, discrimination, and even torment.

Source :

http://lifestyle.iloveindia.com/lounge/how-to-prevent-obesity-3945.html