OBESITY
DIET
Well-balanced diet
Eat at least 1 serving of fruits
Eat at least 1 serving of vegetables
Drink minimum 2.7L
Nutrients & Vitamins
Low in fat
LIFESTYLE
Bad sleep quality
Get sufficient rest
7-9 hours of sleep daily
Exercise regularly
minimum 150 minutes
Regular sleeping hours
No drinking
Eat lesser "junk" food and
unhealthy food
Eat high fibre food
(E.g. Beans, green peas, oranges etc)
Cycling
Rollerblading
Jogging
Swimming
Badminton
No smoking
Basketball
Table tennis
Football
Treadmill
Stretching
Wholegrain food
Reduce caffeine intake
Can cause indigestion if consumed
on empty stomach
Too much caffeine can cause headaches
(Caffeine withdrawal)
Overdose can cause confusion,
hallucinations and vomiting
Can increase metabolism rate
Can increase blood pressure
Impact calcium absorption into body
HEALTH
Weight Gain
INDICATORS
BMI
Underweight = <18.5
Healthy = 18.5 to <25
Overweight = 25 to <30
Obesity = >30
Symptoms
Lack of energy
Excessive sweating
Snoring
Do not spend too much time
sitting down
Do not skip meals
Limit sweets and chocolates
Illnesses
Cardiovascular diseases
Stroke
Heart attack
Increase in blood pressure
Increase in cholesterol
Hypertension
Respiratory problems
Breathing diffculties
Cancer
Type 2 diabetes