What should we do to cope with the urge to eat?

How to Calculate the Body Mass Index Formula Chron.com The Body Mass Index (BMI) is calculated by dividing body weight (kg) by the square of height in metres. The ideal weight is obtained by multiplying the desired BMI by the square of the height. One of the major health problems in both developed and underdeveloped societies with the changing eating habits under the name of adapting to a fast-paced life in recent years is obesity, which is excessive weight gain. Obesity is the general definition of body weight that reaches a value above the desired level according to height due to an excessive increase in the ratio of body fat mass to lean mass. It comprises 20 to 25% of body weight in an adult female and between 15 and 18% in an adult male. These given dimensions are normal values. If this value exceeds 30% in women and 25% in men, the person is considered obese. In recent years there has been an increase in the number of overweight people in our country.

So what steps should be taken to stop the constant desire to eat? First of all, the feeling of satiety should be prolonged. Deteriorated fasting sugars, wrong foods and packaged foods increase the eat me hormones rather than the feeling of fullness, and due to endless hunger, the loads in the body increase. Sports, exercise, water consumption, sedentary life are also invitations to obesity. But at this point, you should take control of the process by starting to remove the additives that take over our bodies before the foods that keep you full. Things to consider when starting the healthy eating process Remember to drink 2 glasses of water 30 minutes before meals and 1 glass of water 1 hour after meals. You have to be careful not to go hungry all day so you don’t attack the food and suddenly raise your blood sugar. At dinner, you should limit the consumption of carbohydrates and eat vegetables and salads. Meals should be chewed from the table for a long time and 20 minutes. You don’t have to get up earlier. The brain’s satiety signal kicks in at the 20th minute. Portion control is important, eating a plate of chickpeas, legumes, meat, cheese increases your cholesterol and fat ratio in your body. You should eat fiber-rich foods. Oats: high in fiber, retain water and are very filling.

Soup: Liquid food leaves the stomach more slowly. These foods give a longer feeling of satiety. Vegetables: Different types of vegetables such as broccoli, leeks, carrots or cauliflower, which have a lot of volume, contain no fat and are very low in calories, will increase your satiety time. Legumes: legumes rich in protein and fiber, such as chickpeas, peas, beans, kidney beans, provide a long-lasting feeling of satiety. Whole grains: Whole grains like whole wheat and rye have more satiating properties compared to white flour, thanks to their high fiber content. The foods I mentioned above should be consumed by paying attention to the diagnosed disease and the interaction between drug and nutrient. When you add these foods to your meals, your blood sugar levels will be balanced, your satiety will be longer and your intestinal and gastric mucosa will heal. Body Mass Index (BMI) = Body weight (kg.) / Height squared (m2.) 18.5 kg/m2 and lower values ​​= Underweight. Values ​​between 18.5 and 24.9 kg/m2 = Normal weight. Values ​​between 25.0 and 29.9 kg/m2 = Overweight. Values ​​between 30.0 and 34.9 kg/m2 = 1st degree obesity. Values ​​between 35.0 and 39.9 kg/m2 = 2nd degree obesity.

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