This is the same as dieting failure, losing weight → recovering → losing weight → recovering. This state of increasing or decreasing weight is called "yo-yo phenomenon".
This phenomenon tends to reduce the muscles of the body, and the proportion of fat will increase relatively, gradually becoming a constitution that is not easy to lose weight. This is why we must pay attention to body fat. Recently, medical obesity is not only measured by weight, but by the proportion of fat to weight. The general standard is to use 25% of male body fat and 30% of female body fat. Therefore, even if someone is overweight, but the body fat rate is only 20%, it can not be called obesity; Conversely, if the weight is below the standard, but the body fat rate is above 30%, it can also be called obesity.
It is easy to understand that oil turns into fat, but what about carbohydrates? Carbohydrates will eventually be converted into glucose and enter the blood after being decomposed by the small intestine, and glucose in the blood will become the energy source of the body. However, as soon as the blood sugar concentration rises, insulin begins to secrete, and insulin is the key to open the door of fat cells. Insulin can transport glucose from the blood to fat cells, making them bigger. Even if you don't eat fat in your diet, carbohydrates in your diet will make fat cells bigger and make you obese. On the contrary, without insulin, the door of fat cells will not open, glucose will not enter fat cells, fat cells will not become bigger, and people will not be obese.
Although the fat caught near the waist is visible, it will not cause much health problems. The problem is visceral fat. Visceral fat adheres to the mesentery around the abdomen and stomach (a film that fixes the position of the intestine), which is one of the causes of chronic diseases such as diabetes and hypertension. As soon as adipocytes become larger, they will secrete substances that cause hypertension, hyperlipidemia and diabetes, such as angiotensinogen, which will raise blood pressure, PA- 1, form thrombus and become angina pectoris.
Everyone knows the importance of losing weight, but when you think of losing weight, you immediately think of dieting and exercise, calculating calories every day and doing aerobic exercise three times a week. However, you can't drink this wine for entertainment, and your appetite is not easy to drop; Exercise three times a week, as long as you give up, you will gain weight immediately. The three main reasons for losing weight are: it seems that there is no effect, living habits have changed greatly, psychological pressure is great, and health is poor. How can we prevent fat from getting on the upper body? The most effective method is aerobic exercise If you really can't do it, at least don't let the blood sugar concentration rise after meals. If you don't want to grow fatter than you are now, the first thing to do is to exercise after meals. Because the small intestine begins to absorb about 30 minutes after eating, and the blood sugar concentration rises about 30 minutes after the small intestine begins to absorb. Recently, a study published by the Cooper Institute of Aerobic Exercise in the United States found that people who consciously exercise in their daily lives lose almost the same weight and body fat as those who do aerobic exercise such as swimming or cycling for 20 to 60 minutes every day for six months, five days a week. A similar study by Mayo Clinic in the United States found that daily life consumes more calories than expected.
Onomura Kentaro, a doctor at Onomura Hospital in Fukuoka Prefecture, said, "After breakfast and lunch, I usually commute to work or start work, and do some exercise more or less. The problem is at dinner. After dinner, many people will sit and watch TV or lie down and sleep. " Therefore, Dr. Onomura made the following suggestions for this phenomenon.
■ Tidy up the courtyard or balcony.
If you have a yard, it is a good choice to tidy up after dinner. If there is no courtyard, you can also build a garden balcony, which can reduce fat when finishing.
■ Clean the room
Take a little exercise, the cleanliness is just right. If it is a dual-employee family, you can also take cleaning after meals as a habit.
■ Take a long bath.
Take a short rest for 30 minutes after dinner and take a good bath. If you add toilet cleaning, the effect will be better.
■ Massage and exercise
Massage after meals, the person being massaged is very comfortable, and the person being massaged is also a good exercise.
■ Choose a restaurant far away.
If you have to eat lunch outside, don't always choose the restaurant next to the company. Walk 15 minutes, find a better restaurant, have a cup of tea after eating and walk back to the office.
How to improve diet? Dr. Hirao Kazuo of HCE Science Clinic in Japan made the following suggestions.
■ Drink less sugary drinks.
Sugary drinks contain more calories than expected. A bottle of 300cc beverage has 150 calories, which is equivalent to more than half a bowl of rice.
■ Beer can selection
People who like to drink beer turn bottles into cans. You can drink less in this way, but only if you can't drink one can after another.
■ Don't eat because of guilt.
It is often because the husband comes home late, or the wife has cooked the meal and she wants to eat it again, but this will intake too many calories, which will increase the blood sugar concentration and insulin.
■ Gradually eat less sweets.
People who want to eat sweets every day may kill them, so they can be gradually reduced. If you eat once every three days and once a week, you will gradually change within your acceptable range.
To maintain vitality in stay away from obesity, we must reduce body fat. It's not as difficult as you think as long as you master the right knowledge and the tricks.
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