Adjusting Diet, The Key To Overcoming Obesity

Obesity is a risk factor for many chronic diseases. If not treated quickly and appropriately, obese people are at risk of developing type 2 diabetes mellitus, heart disease, gallbladder disease, cancer, and reproductive disorders (hormonal disorders, PCOS, infertility). One of the efforts to overcome obesity is healthy eating arrangements.

What is obesity?

Obesity or overweight is a health condition that is now considered a disease by various world health agencies. To determine whether someone is obese or not, there are several ways to determine it, namely by measuring:

  • Body Mass Index (BMI)
  • Waist size
  • Waist to hip ratio (RLPP)
  • Skinfold thickness using a measuring instrument called a skinfold
  • Body fat levels using a bioelectrical impedance analysis (BIA) tool

Of the various ways, measuring body mass index is the most frequently used method because it is quite easy to do.

BMI can be calculated by dividing your weight in kilograms by your height in meters squared. You can use this BMI calculator to find out if you have a normal weight or not.

The BMI value reference used in Indonesia uses a reference from the WHO specifically for Asians, namely:

  • Skinny: less than 18.5 kg / m²
  • Normal: 18.5-22.9 kg / m²
  • Overweight ( overweight ): 23-24.9 kg / m²
  • Obesity grade 1: 25-29.9 kg / m²
  • Obesity grade 2: greater than or equal to 30 kg / m²

From the values ​​above, a person is said to be obese or obese if they have a BMI above 25 kg / m².

How many calories are needed for obese people to lose weight?

Before undergoing a diet to overcome obesity, of course, you must first know how many calories you need in a day.

To calculate how many calories you need, you must first know what the ideal weight is. After that, you can calculate your current calorie needs so you can lose weight.

How to calculate ideal body weight

The most common way to calculate the ideal body weight is the brocca formula, namely:

Ideal body weight (kg) = [body height (cm) – 100] – [(height (cm) – 100) x 10%]

For example, suppose you have height 161 cm, and weigh 77 kg. So, the ideal body weight you should have is (161 cm – 100) – [(161 cm – 100) x 10%] = 54.9 kg.

How to calculate basic calorie needs

If you have obtained what the ideal body weight is, then this number can be included in the calculation of calorie needs. This calculation will usually also be influenced by several factors such as gender and the intensity of daily physical activity.

To find out how many calories you need, you can use this calorie needs calculator .

If indeed the current body weight with the ideal body weight is too far, it will result in quite a difference in calorie intake too. Therefore, usually the calorie reduction will be carried out gradually until it reaches the number of calorie needs that are in accordance with the ideal body weight.

Calories that will be cut during this diet therapy are between 500-100 calories. This diet therapy is called a low calorie diet which is reliable enough to treat obesity or overweight.

Choosing the right food ingredients to treat obesity


For carbohydrate intake, choose foods that contain complex carbohydrates that are full of fiber such as oats, whole wheat pasta, brown rice, quinoa, whole wheat bread and potatoes. Avoid choosing types of carbohydrates that contain simple sugars.

Not to forget, vegetables and fruit are the most important dietary components for obese people. Apart from containing carbohydrates for energy, vegetables and fruit also contain fiber which is needed by the body.


There are 2 types of protein that can be consumed, vegetable protein, and animal protein. Vegetable protein such as tofu and tempeh that you often encounter. As for animal protein, choose types of protein that tend to be low in fat, such as fish and skinless chicken.

Reduce consumption of red meat. animal offal, and food sources that contain protein by frying.


Sources of fat are usually obtained from various types of oil. So, choose healthy types of oil such as olive oil, canola oil, and avocado oil.

Avoid fried foods, as they are high in trans fats and saturated fats, which can add to body fat deposits.

What are the rules for eating a good day?

Overcoming obesity with diet does not mean eating only once a day or even not eating all day. Of course the body still needs food to produce energy. Therefore, you can still eat three times a day, even with two intervals a day.

For example, you could have breakfast at 7 o’clock, then continue with a morning snack at around 10 o’clock, then have lunch at 12 noon, then have a snack at around 4 pm, and have dinner at 6 or 7 pm.

The following is an example of a diet that is right for people who want to lose weight.


  • rice the size of ½ cup star fruit
  • 1 egg, scrambled
  • 1 bowl of clear vegetables. Sayur bening (vegetables without coconut milk) contains ⅓ glass of carrots that have been chopped, and glass of chopped green beans
  • 1 slice of papaya about 55 grams.

Morning interlude

  • 1 glass of 200 ml skim milk
  • 1 slice of melon, about 55 grams


  • ¾ rice in a glass of star fruit or 2 scoops of rice cooker, about 100 grams of rice.
  • Saute tempeh as a source of vegetable protein. Cut into small squares 2 medium sized pieces of tempeh, then saute in a little oil (⅔ teaspoon), and add soy sauce.
  • 1 bowl of chicken soup. The vegetable soup contains about 25 grams of chicken breast, half a cup of carrots, 1/2 cup of white cabbage, and 1/4 cup of corn chunks.

Afternoon interlude

  • 1 glass of skim milk (nonfat) 200 ml
  • 1 apple


  • ¾ rice in a glass of star fruit or 2 scoops of rice cooker, about 100 grams of rice.
  • 1 medium slice of stew cooked meat
  • 1 serving of capcay. Capcay contains glass of chopped carrots, glass of mustard greens, glass of cauliflower, and 1 meatball.
  • 1 fresh orange

How long do you have to go on a diet until you lose weight?

This time can vary from person to person. Because, this depends on how much weight when obese. If the farther the range between your ideal body weight and your current body weight, maybe the time it will take will also be longer.

This also depends on the lifestyle that is lived and the physical activity that is carried out every day. But what is clear, the normal weight loss in one week is around 0.5 – 1 kg. If you suddenly lose weight, you may be experiencing certain health problems.

Another way that must be done to overcome obesity

Apart from eating arrangements, weight loss programs consist of regulating physical activity as well. Choose a type of exercise that is done with a combination of aerobic exercise and sports that train muscle strength. In addition, some people also need behavioral therapy to regulate their lifestyle for the better.

In certain cases, medication or surgery is needed to treat obesity. Even so, not all cases of obesity will immediately be given intervention with these two options. This is adjusted to the condition of the severity of obesity and the complications that arise due to this obesity condition.

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