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There are usually the following five methods as a reference:
1, body fat rate judgment method: This is the most standard basis for judging obesity, but this method generally requires going to the hospital to check the body fat rate with very precise instruments. ?
2. Ideal weight method: This is our most commonly used convenient and simple method, that is, ideal weight (kg)= height (cm)- 105, and the weight is within the range of 10% of the ideal weight. ?
3. Body mass index (body mass index = body mass index = weight (kg)/height (m2). The body mass index range of our standard weight is 18.5-23.9. If the body mass index ≥24 is overweight, the body mass index ≥28 is obese. ?
4. waist-hip ratio method: male waist circumference >; 90cm, female waist circumference > 80cm, overweight and obese. ?
5. Skin fold thickness method: This method is rarely used in clinic.
The same overweight, obesity and "obesity" in different parts have different harm to the body. Most potbellied people have too much visceral fat (that is, the heart, liver, spleen, kidney, large intestine and other parts have too much fat or are wrapped in fat, while the fat in arms, thighs and buttocks is mainly concentrated under the skin, which is what we usually call subcutaneous fat. At the same time, arms, hips and legs are far from our hearts. Therefore, people with big bellies are more likely to suffer from various diseases. ?
If you use any of the above obesity criteria to judge that you really belong to the category of overweight or obesity, then the following 20 weight loss knowledge, I hope it will help you:
1, as the saying goes, "Look at the old at three years old", "Obesity also follows the law of looking at the old at three years old". Previous studies have shown that 90% of 3-year-old obese children may be overweight or obese in adolescence, because overweight and obesity in early childhood not only enlarge the volume of adipocytes, but also increase the number of adipocytes. When obese children grow up, even if they try to reduce the size of fat cells, the number of fat cells still increases. It is relatively difficult and easy for such people to lose weight. It is not the healthiest state to say that children are fat in vain on weekdays. Body management must start with dolls, balanced diet, reasonable nutrition and healthy growth!
2. How to effectively control appetite? Everyone's appetite is closely related to their psychological and physiological state. Many times our bodies don't need to eat, but they just want to eat and find something unconsciously. This situation is usually caused by boredom or mental stress. Share a few tips to suppress appetite: chewing gum, drinking sugar-free coffee, drinking warm water, brushing your teeth in advance, finding something to do, going to bed early and so on. ?
3. Choice of weight loss methods: There are several popular weight loss methods:
High protein diet
Vegetarian diet
Fruit diet
Fast food diet
Don't eat after noon
ketogenic diet
Low carbon water diet
Dietary replacement diet
Bigu diet
Balanced diet and so on.
Maybe every weight loss method can help you lose weight, and even some methods may bring some side effects to your body (weight gain, decreased menstruation, hair loss, sallow and emaciated, bulimia and so on). If we want to lose weight in a healthier way, and we can easily have a healthy body by eating home-cooked meals, here is a little recommendation, try and stick to a balanced diet to lose weight. ?
4. Diet with balanced nutrition to lose weight: While ensuring adequate intake of high-quality protein (meat, milk and eggs) for three meals and adequate intake of vitamins and minerals (vegetables and fruits) for three meals, the intake of fat (fat, cooking oil) and carbohydrates (staple foods such as polished rice noodles) should be appropriately reduced. This diet can achieve the effect of healthy weight loss, and it is not easy to rebound. Bottom line: Every meal has meat, eggs, vegetables and half a bowl of rice. Remember to eat less fat and oil. In short, every meal should have staple food+high-quality protein+vegetables. ?
5, fast food to lose weight: 5 days a week, a relatively balanced diet, 2 days of low-calorie diet (energy, food is a daily diet 1/3), you can not fast food for 2 consecutive days, the time must be separated, it is recommended to arrange it on a relaxed day or rest day. But this method of losing weight is suitable for young people with good physique, not for children, the elderly and people with basic diseases. ?
6, vegetarian diet: this method of weight loss is generally not recommended, but there are still some low-carbon environmentalists or vegetarians will choose, here are some warm suggestions for everyone:
7, common diet weight loss misunderstanding: eating salad to lose weight, the problem of fruits and vegetables in salad is not big, but the salad dressing is relatively high in calories, which easily leads to excessive calorie intake, which is very unfavorable for weight loss. Eating nuts is beneficial, a small amount of raw nuts.
8. How should I eat the staple rice during weight loss? When cooking, you can add some coarse grains and miscellaneous beans to cook together. If you want to taste delicious, you can soak the rice for about 2 hours in advance and then cook it in a pressure cooker. Put the rice in a small bowl and cool it before eating. When eating, eat vegetables first, then meat, and finally rice. Remember to chew rice slowly. ?
9. How to eat "meat" during weight loss? Fish, shrimp and shellfish can be steamed; Chickens, ducks and geese should be peeled and eaten; Pigs, cattle and sheep should choose lean meat to eat, and meat needs to be arranged three times a day. Remember not to eat skins, hooves and claws, and eat less or no processed meat products such as meatballs, fish balls and bacon.
10, how to eat "food" during weight loss? The more vegetables, the better. If you eat too many vegetables, you may also eat the fat and salt in them. If you want to eat more vegetables without getting fat, it is recommended to boil or stir-fry green leafy vegetables. If you eat root vegetables such as lotus root, potato, yam and taro. The starch content of these vegetables is relatively high, so it is suggested to reduce the amount of staple food. ?
1 1. How to eat "fruit" during weight loss? Fruit can control the amount of a fist, or it is best not to exceed 300 grams. In fact, fruits also contain calories. ?
12, recommend several dampness-removing soups to remove edema and make you look thinner: stewed duck with melon and barley, corn stigma, stewed rabbit with Hu Aishan lentils; Stewed pork ribs with Smilax glabra and dried tangerine peel; Stewed spine with red beans and kelp, stewed squab with mung beans. ?
13, drinking water will make you fat? I often hear people say that they get fat when they drink water. It is true that some people drink water in the wrong way, which may lead to weight gain. Drinking water likes to choose cold drinks. If you don't have time to drink water, just drink one big glass at a time. These bad habits do great harm to our spleen and stomach. Traditional Chinese medicine pays attention to the spleen controlling the wet transport of water, which is the link of water-liquid metabolism. If you have spleen deficiency, your body's water metabolism will slow down, and if you drink too much, you will feel fat. In fact, water has no energy and is the only thing that won't gain weight if you eat too much. People who gain weight by drinking water need to see if they have spleen deficiency or low basal metabolism. ?
14, it seems that people who love potatoes are generally not light? Foreign epidemiological surveys also show that in the long run, when the intake of potatoes in the diet increases, people's weight usually increases. But nutritionists often advise us to eat more potatoes, because potatoes are almost a perfect food, rich in potassium, vitamin C, carbohydrates, dietary fiber and so on. However, how should I eat potatoes to be nutritious without getting fat? In fact, it is very simple: steaming or cooking potatoes and rice together is to replace part of the staple food! It is suggested that potatoes and potato products should not be eaten as snacks or vegetables.
15. In the same dining hall, the choice of dishes is also skillful: as little as possible, scrambled eggs with tomatoes, dried beans, braised eggplant, patties, lotus root clips, pineapples, braised pork and braised fish. It is a delicious and high-energy dish common in canteens.
16. Those "healthy" snacks that make you gain weight even if you spend money, such as coarse grain biscuits, fruit and vegetable chips, fruit and vegetable juice drinks, vegetarian meat, chocolate, hawthorn strips, seaweed, lactic acid bacteria drinks, oatmeal cakes, coarse grain bread, etc. , will actually gain weight. As the saying goes, if you have a feeling that you can't prevent it, you must save it. ?
17, it is suggested to be vigilant about every delicious food, because delicious food is usually high in sugar, oil, salt and many additives. It is recommended to choose natural ingredients as much as possible, with less processing, and eat clearly and lightly. Sometimes you don't even know what you are eating. ?
18, intestinal flora will also affect our body shape. To ensure adequate intake of fruits and vegetables every day, adequate dietary fiber can provide nutrition for intestinal flora and maintain the stability of intestinal flora. At present, the main component of probiotic prebiotics popular in the market is dietary fiber. Here's a little advice: eating more different kinds of fruits and vegetables is equivalent to supplementing the body with "prebiotics", which is very helpful for us to maintain a healthy body shape. ?
19, a healthy body needs enough sleep! If adults lack sleep or suffer from insomnia for a long time, it will lead to metabolic disorder, increase appetite and eat more, thus accumulating more body fat. Everyone must have had this experience: if you don't stay up too late at night, you will be greedy for supper or hungry and can't sleep. From this perspective, going to bed early can not only ensure adequate sleep, but also avoid the habit of eating supper, which is very necessary in the process of slimming down. ?
20. Shut up, spread your legs, lose weight and eat seven points. Three-point training is also an important part of slimming. It is said that swimming is good, playing ball well, running badly and skipping rope well, but how many people have enough time and suitable places to swim and play ball? In fact, we'd better find someone who suits us and can keep exercising. Take a walk after dinner, do aerobics, yoga, pilates, etc. As long as you are willing to exercise, there is always something for you.
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Life is getting better and better, but in the face of so many delicious foods, sometimes it's really hard to keep my mouth shut. We're not stars. We don't need to be too hard on ourselves, eat an extra meal or a greasy meal once in a while, and we don't need to feel too guilty or give up the plan to lose weight. We just need to remember to eat less or some boiled vegetables and cold dishes (no oil) at the next meal to ensure that the total calories of a day are not exceeded. I believe that occasional food can bring you a happy mood.