Recognize, prevent, and overcome obesity to live a healthier and more productive life

In Indonesia, obesity has increased significantly in the past 10 years, from 10.5% in 2007 to 21.8% in 2018. Obesity is a risk factor for non-communicable diseases such as diabetes, heart disease, cancer, hypertension, and other diseases. metabolic and other non-metabolic, as well as increasing causes of death due to cardiovascular disease (5.87% of all deaths), diabetes, and kidney disease (1.84% of total deaths). Obesity is now classified as a disease that requires comprehensive intervention.
 
Obesity is an excess accumulation caused by an imbalance between energy intake (energy intake) and energy used (energy expenditure) over a long period of time. Obesity is also a multifactorial problem. Increased energy consumption, changes in eating habits from traditional to modern, urbanization, and decreased physical activity have all contributed to the rise in obesity. This factor is also supported by other factors such as socio-economic, cultural, behavioral, and environmental aspects.

The following is one way to prevent obesity by maintaining a healthy diet and sufficient physical activity:
 
1. Use a T-shaped food plate, namely doubling the amount of vegetables twice as a source of carbohydrate food (rice, noodles, bread, pasta, etc.). Fiber can provide a feeling of fullness for a long time. Vegetables rich in fiber include spinach, kale, green beans, beluntas leaves, cassava leaves, long beans, katuk leaves, moringa leaves, mustard greens, cabbage, and others. Meanwhile, fibrous fruits include avocado, star fruit, srikaya, cempedak, jackfruit, durian, orange, kedondong, mango, pineapple, manga, pineapple, and so on. Nuts that are high in fiber include bogor beans, red beans, green beans, soybeans, and others.

2. The number of protein sources in food corresponds to the number of carbohydrate sources.
 
3. Fruit should contain the same amount of carbohydrates and protein. Choose foods you like, but still pay attention to the amount, type, and timing.

4. Physical activity or exercise plays an important role in preventing and treating obesity. By actively moving every day, you can measure your ability and fitness. At first, you can start with a 10-minute walk or brisk walk and increase the duration gradually. If the duration is 30 minutes, it can be replaced with other activities such as cycling, swimming, aerobics, etc.