The harm of obesity 1. obesity and hypertension
The incidence of hypertension in obese people can be as high as 46.3%, which is also one of the important factors for the high mortality rate of obese people. Its incidence rate increases with the increase of obesity. Obese people have more adipose tissue, more oxygen consumption and more work done by the heart, which makes the myocardium hypertrophy, especially the left ventricle burden, which is easy to induce hypertension. Clinical statistics show that the incidence of hypertension is between 20 and 30 years old. Once obesity is eliminated, hypertension will be relieved.
2. Obesity and diabetes
Obesity is a risk factor for diabetes, especially type 2 diabetes. Especially for diabetic patients over 40 years old, 70%-80% had a history of obesity before illness; On the contrary, the incidence of diabetes in obese people is four times that of non-obese people; The prognosis of obese patients with diabetes is worse than that of single patients, and the mortality rate is 2.5 times higher. In order to prevent the occurrence and development of diabetes, eliminating obesity is the most effective treatment and preventive measure.
3. Obesity and hyperlipidemia
Most obese friends will have fat metabolism disorder, hypercholesterolemia and hypertriglyceridemia. Abnormal lipid can also cause cerebrovascular sclerosis, which is prone to stroke. The causes of hypercholesterolemia include heredity and diet, and scientific weight management can restore blood lipids to normal.
4. Obesity and Cardiovascular and Cerebrovascular Accidents
Obesity can induce coronary heart disease. Obesity is the decrease of physical activity, which leads to the weakening or insufficiency of coronary collateral circulation. Clinical observation shows that the incidence of coronary heart disease in obese middle-aged men is twice that of normal people; The sudden death rate of obese people of the same age is four times higher than that of thin people. Obesity greatly increases the possibility of cerebral hemorrhage. The incidence of cerebral hemorrhage in obese men is 3.6 times that of non-obese men, and that in obese women is 1.7 times that of non-obese men. According to statistics, after the middle-aged male's weight is higher than 30% of the ideal weight, the probability of cerebrovascular accident increases by 7 times. Foreign studies show that the incidence of cerebral infarction in abdominal obesity is 3-5 times higher than that in hip obesity at the same obesity level.
Five tips to help you lose weight. Eat less and eat more to increase the number of meals.
Maybe you will wonder: if you want to lose weight, why should you keep eating? This sounds really contradictory. But in fact, the metabolic rate of eating less than five or six times a day is 24 to 7 compared with three big meals a day. Doing so can prevent you from overeating after a long hunger. The interval between meals should not exceed 4 hours. Ensure that all meals contain protein to improve metabolic rate.
For example, you can eat coarse fiber grains and fruits in the morning, and you can eat some snacks such as yogurt and fruits in the morning; Have a plate of vegetables for lunch. Zarraga has a moderate amount of chicken or fish. Add another snack at 3 ~ 4 pm, such as a banana and a piece of low-fat cheese; Try to have a light and simple dinner and eat less. Consider mixing vegetables with120 ~180g of chicken, fish or other kinds of lean meat to increase the protein content. If you sleep late, you can also arrange a midnight snack.
Second, eating an ultra-low calorie diet does more harm than good.
Our bodies have? Programming? Calories are required to ensure our basic metabolism and daily weight. If you suddenly reduce 1000 calories from your diet, what is yours? Resting metabolic rate, that is, the number of calories your body needs to maintain normal breathing, heartbeat and other basic physiological functions will automatically decrease, because your body will mistakenly think that you are hungry at this moment and need balance. Not only can you not consume more calories, but it will affect the normal operation of your body functions.
Third, eat a lot of high-fiber carbohydrates for breakfast.
People who eat more fat will feel hungry faster. Theoretically, your body will take longer to digest and absorb high-fiber carbohydrate foods, so that they will not be converted into blood sugar quickly, and your hunger will appear relatively slowly. The best nutritious breakfast recommended by researchers is cereal breakfast rich in crude fiber and a glass of low-fat milk; Whole wheat bread with low-fat cheese and bananas or other berries; High-protein vegetable rolls and whole wheat bread are nutritious and healthy.
Exquisite carbohydrate foods, such as white bread and potatoes, will produce a lot of insulin, promote fat storage, and may reduce metabolism. Experts advise us to eat carbohydrate food containing crude fiber: it is very important to keep the intake of carbohydrate food. Choose more vegetables, fruits and whole grains, because these foods will produce less insulin. ?
Fourth, lack of sleep can lead to metabolic disorders.
People who sleep for 4 hours or less every night will find it relatively difficult to deal with carbohydrates.
The way to improve the quality of sleep is simple. Planning our day's training time early and exercising within 2 ~ 3 hours before going to bed can keep our sleep stable. At the same time, taking a hot bath before going to bed is also good. The survey shows that people who have soaked in warm water will fall asleep more easily.
5. Drink diet drinks and tea every day.
Throughout the year, whenever you lose weight, you should do a good job of defecation. The simplest thing is to drink warm water every morning. A simple cup can effectively moisten the digestive tract, help the intestinal peristalsis and help to lose weight. However, if you feel that the effect of boiling water is not good enough, you can choose to drink traditional Chinese medicine slimming tea. Studies have shown that drinking three cups of slimming tea every day can make the body burn excess calories on the road. You can lose 5 to 10 kg in January.
Fat food 1, salad ingredients
Many people think that eating salad will not gain meat, but this idea is wrong. Salad is also of high nutritional value. However, if your salad contains high-calorie ingredients, it will become a food that makes you fat. High-calorie ingredients include cream, fried chicken, bacon and fried bread crumbs. Half a cup of cream contains 228 calories and18g of fat, and three pieces of fried chicken contain 350 calories and19g of fat. In this way, you add 1 100 calories after a salad.
If you really want to eat salad, you can change the ingredients of salad into eggs, peeled chicken breast, potatoes and so on. For cream, try to choose low-fat or directly switch to balsamic vinegar.
2. fried chicken
When eating KFC, many people will choose a bucket of fried chicken wings, especially when many people get together, but when you can't stop eating, you need to be careful about your weight. A chicken wing in a KFC bucket contains 360 calories and 2 1 g fat. You can choose skinless and boneless chicken. The latter contains calories 167 calories and fat 7 grams.
3.sweet wine