1

What is heavy weight?

First of all, we must be clear about what heavy weight is:

The so-called heavy weight means that the weight exceeds the standard weight by more than 25kg (standard weight = height cm- 105). No matter how big or small you are, just press the computer.

If it is less than 25kg, don't take yourself as a general weight. It's really heavy

If you are heavy, you should be careful about your weight loss plan:

There is a simple reason. Too much body fat tends to oppress other organs. With the passage of time, the body is prone to various problems, such as high blood pressure and diabetes …

In other words, your obesity has put you in an unhealthy state. If you lose weight blindly under the condition of unhealthy body, there is likely to be problems.

So the first priority of losing weight is to know your physical condition in detail:

If possible, it is recommended to go to the hospital for physical examination, measure blood lipid, blood pressure, blood sugar and other indicators, and consult the doctor's advice.

If the doctor thinks you can exercise, congratulations, you can rest assured to exercise;

If the doctor advises you to exercise moderately, or if it is not suitable for exercise, you'd better follow the doctor's advice and adjust your physical condition before considering exercise.

After solving the above problems, you can start to lose weight:

2

How to lose weight when you are heavy?

Choose the right exercise

Generally speaking, not all sports are suitable, especially those that require more knees.

Statistics show that when people stand up and walk, the pressure on their knees is 0-2 times of their weight, 3-4 times of going up and down slopes or stairs, and 4 times of running …

According to this coefficient, a person weighing 100 kg will bear 400 kg of pressure on his knees when running. ...

For your knees, you'd better exercise carefully.

Generally speaking, these kinds of sports are more suitable for heavy people:

1. Walking: Take a walk 2-3 times a week at first, and gradually increase it to 4-5 times a week after physical adaptation, with each time lasting more than 30 minutes.

2, swimming: swimming is very cost-effective, one hour can consume 400-700 calories. If you can't swim, try jogging in the water. Running in the water, I feel different resistance, but less pressure.

3. Cycling/Spinning: Sitting on a stool can help you bear most of the weight, thus reducing the pressure on your knees. However, standing on a bicycle is not recommended. You just need to choose the speed that suits you best according to your physical condition, and then slowly speed up after your body adapts.

4. Cushion/sitting exercise (mostly strength exercise)

For example, Pilates, dumb-bell exercises and so on. The principle is to avoid doing things that require standing and jumping. It is important to do strength exercises in situ. If possible, I suggest going to the gym to find a reliable coach to practice.

Reasonable arrangement of exercise plan

For people with heavy weight, reducing fat is the first priority, so many people will easily exercise crazily for several hours in one breath in order to get satisfactory weight loss effect.

In fact, if the body has not adapted to a certain intensity of exercise, rashly doing high-intensity exercise can easily lead to excessive exercise, which is harmful to the body.

It is best to plan your exercise step by step, such as walking for half an hour on the first day, and increasing it to one hour after getting used to it; You can ride a bike for half an hour after you get used to it. ...

Adjust the exercise state according to the physical state.

Another thing to be reminded is that for people with heavy weight, warm-up and stretching before and after exercise are very important, which can effectively reduce muscle fatigue and make exercise more efficient. Therefore, in the process of exercise, this must not be ignored.

Diet is the most important thing.

For people with heavy weight, diet is the most important thing.

Many people say that their weight and body shape have not changed after long-term exercise, probably because of carelessness in diet.

I have worked hard for 65,438+0,000 steps, and maybe I will eat two cakes. So really pay attention to diet and try to "diet".

The diet here is not to eat less or not, but to eat healthy food and control excess calories on the premise of ensuring daily intake.

If it is a big base, you can try the 1200 calorie diet in the early stage of weight loss:

Three meals a day add up to about:

3 Liang (150g) staple food +2 Liang (100g) meat+1 egg+1 cup of milk +500g vegetables+1 oil.

Reminder: 1200 calories is the bottom line of health. At present, the menus of obese patients in weight-loss clinics in many hospitals are above 1200 calories. Please don't try to use a variety of calorie-reducing diets for a long time (a diet mode of less than 800 calories a day or even less).

three

Can acupuncture lose weight?

For heavier people, sometimes some medical means can help you lose weight faster. Like the father and son shared today, acupuncture can help to lose weight, so can acupuncture lose weight?

From the perspective of traditional Chinese medicine, acupuncture conditioning can inhibit people's appetite, reduce appetite and promote local fat metabolism.

But there is a big premise here: you are in a regular hospital and treated by a professional doctor, and the doctor can make such a treatment plan for you.

If it's a beauty salon or health center, acupuncture technicians can be trained for one or two months, so forget it.

The same is true of other Chinese medicine methods to lose weight. Everyone should make a good judgment ~