Effective and safe weight loss

The article was written by Dr. BS Phan Nguyen Thanh Binh - Head of the Department of Nutrition - Dietetics - Department of Pediatrics - Neonatology, Vinmec Central Park International General Hospital

Overweight and obesity are increasing rapidly in all age groups. Many people immediately apply the "Secrets" to lose weight quickly with herbs, oral supplements, regardless of money or disability. Losing weight too quickly often reduces water mass, muscle mass is dangerous to health. It's not difficult at all, just persevere to practice scientific, effective and safe weight loss methods.

Determine weight loss goals depending on age, overweight - obesity, health status.
In children under 6 years of age: do not set weight loss goals when overweight without complications, risk factors, comorbidities, the remaining cases need to lose weight.
Assessment of overweight - obesity based on many factors: anthropometric measurements to assess the balance of weight versus height, body composition analysis, skin fold thickness, waist circumference to assess fat accumulation, assess dietary intake - exercise, family history.
Assess health status: check for signs of complications and signs suggestive of the cause of obesity (mental retardation, birth defects, endocrine pathology), perform laboratory tests Clinically to diagnose risk factors and causes such as lipid bilan (detect dyslipidemia), blood glucose (detect glucose metabolism disorders, diabetes), general abdominal ultrasound (detect liver infection) fat ), quantification of adrenal, thyroid, pituitary hormones...

Lose fat mass, don't lose muscle mass, bone and water Maintain a healthy weight in a sustainable way Form good eating habits and healthy lifestyle, prevent risk factors and recurrence Combination of gain Consumption of energy through exercise and reduced energy supply Use weight loss medication when indicated Combine treatment with associated risk factors if any (hypertension, dyslipidemia, diabetes mellitus, ...)

Step 1: Increase physical activity through daily activities
Doing housework, cycling, watering plants, taking the stairs. Choose a few more sports that can be pursued for a long time, at least 15 minutes at a time and at least 60 minutes a day (brisk walking, slow running, cycling, swimming, soccer, badminton, etc.) tennis, basketball,...).
Step 2: Control portion energy
Diet with energy balance, ensuring enough nutrients (protein, fiber, vitamins and minerals,...) from lean fish meat, beans, vegetables , fruits,... Limiting energy-rich foods such as: fatty foods (fat, skin, viscera, fried, fried, roasted,...), sweet foods and drinks (tea, confectionery, sugary drinks, overly sweet fruit, etc.). If weight loss is indicated, a menu of 500-1000 kcal/day energy reduction in adults or 20-25% in children compared with age-related energy requirements, can reduce 0.5-1kg of body weight. body per week and lost 10% of body weight within 6 months. Ensure adequate food groups and the proportion of energy-producing substances in the total energy intake. Step 3: Maintain a healthy diet and exercise Combined factors: relaxation, sleep, a healthy environment, and a habit of journaling.