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, nonorganic, 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 USDAs 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-commonobesity-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, its 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 highcalorie 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 whats 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-sainthttp://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 weakwilled. 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