Hi there. Many people want to lose their weight in order to get a fabulous body. But the question is how to attain it?
So, just follow these steps and believe it or not, your dream will be come true.
1) Healthy Lifestyle Changes
This includes diet, exercise and behaviour modification Firstly, diet. You have to firstly calculate your body mass index to know your body classification whether it is overweight or obese.
The formula is simple. BMI = weight (in kg) / height x height (in meters)
If your BMI is 25-29.9, you are overweight. If your BMI is > 30, you are obese.
A much simpler way is substracted your height with 100cm. The answer will be your ideal weight.
Example: Your height=180cm. Ideal weight = 180-100 = 80 kg.
In diet, you have to consume a low fat as well as low calorie diet.
Secondly, exercise. It is good for obese patient to exercise 45-60 minutes everyday. For overweight people, 20-30 minutes 2-3 times weekly is sufficient.
Exercise depends on your ability and condition. You can brisk walking, gardening, cycling, jogging, dancing or do whatever you love to do as exercise.
Thirdly, behavioural modification. This includes eating habits, physical inactivity and environmental influences. You have to be disciplined to your diet plan. Instead of having 3 large meals, you can have 6 small meals.
2) Drug Therapy
You can take medication when diet and exercise are inadequate to reduce your weight. Please be alert that drug therapy is always supplementary to your weight reduction plan.
One of the drugs is Orlistat. Orlistat which its brand name, Xenical manufactured by Roche is a non-prescription medication that is proven to reduce your weight.
As a non-prescription drug, Orlistat can be bought without doctor's prescription. It can be sold under pharmacist's supervision.
Orlistat acts by inhibiting gastric and pancreatic lipase. Lipase is an enzyme which is responsible to break fats into fatty acids. By inhibiting this process, fats' absorption is reduce 30% by Orlistat.
A clinical trial showed that Orlistat can reduce 10% of body weight within 1 year. Side effects of Orlistat are flatulence with oily discharge and increase defecation.
Orlistat is contraindicated in patients who have cholestasis (stoppage or suppression of bile flow).
Summary
It is good to maintain a normal BMI in order to reduce the risk of getting serious diseases such as Diabetes Mellitus, Ischaemic Heart Disease and others.
Using drugs to reduce weight is always an adjunct to diet and exercise.
Aim for realistic goals. Weight loss of 5% after 3 months is a success.
Writer is Final Year Student of Pharmacy School, International Islamic University Malaysia.
So, just follow these steps and believe it or not, your dream will be come true.
1) Healthy Lifestyle Changes
This includes diet, exercise and behaviour modification Firstly, diet. You have to firstly calculate your body mass index to know your body classification whether it is overweight or obese.
The formula is simple. BMI = weight (in kg) / height x height (in meters)
If your BMI is 25-29.9, you are overweight. If your BMI is > 30, you are obese.
A much simpler way is substracted your height with 100cm. The answer will be your ideal weight.
Example: Your height=180cm. Ideal weight = 180-100 = 80 kg.
In diet, you have to consume a low fat as well as low calorie diet.
1g fat = 9 kcal
1g protein = 4 kcal
1g carbohydrate = 3.4 kcal
1g alcohol = 7 kcal
1g protein = 4 kcal
1g carbohydrate = 3.4 kcal
1g alcohol = 7 kcal
Secondly, exercise. It is good for obese patient to exercise 45-60 minutes everyday. For overweight people, 20-30 minutes 2-3 times weekly is sufficient.
Exercise depends on your ability and condition. You can brisk walking, gardening, cycling, jogging, dancing or do whatever you love to do as exercise.
Thirdly, behavioural modification. This includes eating habits, physical inactivity and environmental influences. You have to be disciplined to your diet plan. Instead of having 3 large meals, you can have 6 small meals.
2) Drug Therapy
You can take medication when diet and exercise are inadequate to reduce your weight. Please be alert that drug therapy is always supplementary to your weight reduction plan.
One of the drugs is Orlistat. Orlistat which its brand name, Xenical manufactured by Roche is a non-prescription medication that is proven to reduce your weight.
As a non-prescription drug, Orlistat can be bought without doctor's prescription. It can be sold under pharmacist's supervision.
Orlistat acts by inhibiting gastric and pancreatic lipase. Lipase is an enzyme which is responsible to break fats into fatty acids. By inhibiting this process, fats' absorption is reduce 30% by Orlistat.
A clinical trial showed that Orlistat can reduce 10% of body weight within 1 year. Side effects of Orlistat are flatulence with oily discharge and increase defecation.
Orlistat is contraindicated in patients who have cholestasis (stoppage or suppression of bile flow).
Summary
It is good to maintain a normal BMI in order to reduce the risk of getting serious diseases such as Diabetes Mellitus, Ischaemic Heart Disease and others.
Using drugs to reduce weight is always an adjunct to diet and exercise.
Aim for realistic goals. Weight loss of 5% after 3 months is a success.
Writer is Final Year Student of Pharmacy School, International Islamic University Malaysia.
3 comments:
Salam...
Thanx for the info..
Diri ni bukanlah overweight, jauh sekali obese... (tp saje nk gak letak komen kat sini.. hehe)
kalau ikut BMI:
46kg/1.61m x 1.61m
= 17.7462289
body description: underweight =D
teringat final xm EAP sem lepas, pasal obesiti.. dlm artikel2 tu de sebut, atr faktor2nye:
1)makan yg rutin hampir setiap hari (cth: lunch hari2 lauk same je)
2)makan bile tgh emotional (cth: time tgh stres, duk cari mknn)
3)mkn smbl buat hal2 lain (cth: smbl study, mesti kena de pape utk dikunyah n dimakan)
ingt sgt2 tiga faktor ni sebab saye selalu je wat 3 bende ni =D
n saye juga adalah seorang yg paling x rajin nk bersenam..
satu lg, kalau kat umah, suke sgt makan mlm time lewat2 malam..
tapi ntah nape bdn x naik2 gak berat badan.. menyebabkan rumet2 yg pulun diet n bersenam x puas hati tgk rumet drg yg sorg ni ^_^
p/s: sori cam kuar topik habis.. org duk tulis pasal kurangkan berat, diri ni lak duk tulis pasal x cukup berat badan.. hehe.. asif..
saya juga seorang yang malas bersenam..tapi rakan-rakan saya begitu bersungguh mengajak saya turun main bola..segan pun ada...
kalau underweight bagus juga tu...lagi kurang risk untuk dapatkan penyakit merbahaya...asalkan jangan malnutrition
solah delete comment aku...
huhu...
yelah2.... lenkali ak x komen ngarut2 lg. ko pon nk sepi la uzlah la, kan ku biarkan kau sdri.
hahaha