Obesity is mainly caused by the accumulation of excess fat in the body, especially many men, many of whom are overweight or even obese. At present, obesity caused by improper diet and reduced exercise is common. You can use the following formula to judge whether you are obese or not.

Standard weight (kg) = height (cm)-100x0.92; Obesity = (actual weight-standard weight)/standard weight x 100%.

At present, it is generally believed that obesity over 20% is considered as a sign. For example, for a person with a height of 170cm and a weight of 80kg, the standard weight should be (170- 100) multiplied by 0.92 = 64.24kg, and his obesity degree should be (80-64.4).

Middle-aged people have less physical activity than young people and consume less calories. Fat tends to accumulate and the body gradually gets fat. Obesity is a disease, which not only leads to mobility inconvenience, but also induces hypertension, coronary heart disease, atherosclerosis and other diseases, which seriously threatens the health of middle-aged men and should be actively prevented and treated.

Exercise to lose weight means that obese people consume excess fat, promote metabolism and achieve the goal of losing weight through certain aerobic physical exercise. Usually, the greater the amount of exercise, the longer the exercise time and the more sugar and fat consumed, the more obvious the weight loss effect will be.

To achieve the ideal weight loss effect, we must have a plan. It is best to make a weight loss plan every year. You can exercise in stages or step by step according to your specific situation and exercise effect.

1. Improve cardiopulmonary function and physical fitness through aerobic exercise in the early stage, and lay a good foundation for the next exercise. At this stage, you can choose walking, brisk walking, Tai Ji Chuan, aerobics and other sports. At this stage, you may not lose weight and you don't need to control your diet. As long as it can improve the heart and lung function, keep exercising for 3-6 months to achieve the goal.

2, and then start the initial exercise of reducing fat, the goal is 1 month or even 2 months to lose a pound, and never lose weight too slowly. Exercise can choose moderate intensity aerobic exercise, such as brisk walking, jogging, dancing, swimming and so on. Keep exercising for 6-9 months.

3. Finally, reduce body fat through aerobic exercise, so that the weight will drop steadily and gradually return to normal. Exercise can choose moderate or slightly high-intensity aerobic exercise, such as jogging, swimming, playing badminton and tennis (note that ball games cannot be competitive).