Most people fail to lose weight, not because they don't work hard enough, but because their goals are set incorrectly.

If the goal is to lose weight, then you may lose without a fight.

If you simply lose weight, the dimension of this goal is too single. As we know, any single-dimensional goal contains the alienation tendency towards its opposite. When a person pays too much attention to one thing, his actions will be deformed and eventually slide to the opposite side of it.

If it is defined as losing weight, then in order to lose weight, we will exercise crazily, diet if we can't exercise, and liposuction if we can't diet, which will have two unfortunate outcomes.

First, weight rebound, weight loss failure, because a single weight loss, goal loss, previous behavior changes can not be sustained, weight rebound is a matter of time (Xiao Xu is a good case).

The second outcome is more serious, that is, in order to lose weight, you lose your health, physical discomfort, hair loss, weakness, stomach upset, constipation or diarrhea every three weeks.

You see, once you take losing weight as the whole goal of losing weight, it is almost doomed to failure.

Weight, body fat, body shape. Regardless of health or beauty, these three small goals are trinity and indispensable.

First, weight,

If the weight is within a reasonable range, it is normal. The calculation method is body mass index, that is to say, divide the weight by the height and then divide it by the height to get the result. (Weight unit: kg; Height unit: meter. )

Asian standards are between 18.5-24 for men and 18.5-23 for women. You can calculate, beyond this range, say you are fat. ?

Let me count mine, 180 kg, 178CM. 90÷ 1.78÷ 1.78=28.4? Ah, ah, ah . It belongs to that fat man.

Weight goals alone are not enough. Although some people have normal weight, they have a lot of body fat, which is neither good-looking nor healthy, so it depends on the proportion of body fat, that is, the medical "body fat rate"

Second, the body fat rate

The body fat rate should be 15- 18% for men and 20-25% for women. If it exceeds this range, whether it is too high or too low, it is abnormal. If it is too low, it will lead to amenorrhea, menstrual disorder, hyperlipidemia, hypertension and hyperglycemia in women.

Some people obviously have the same weight and height. Why do some people look strong and slim, while others look chubby? Let's just say this difference.

Third, body shape.

There are two indexes to measure physical health in medicine, namely waist circumference and waist-hip ratio, namely the ratio of waist circumference to hip circumference.

Under normal circumstances, the waist circumference of Chinese men should be less than 85cm, and the waist-hip ratio should be less than 0.9. Female waist circumference should be less than 80CM and waist-hip ratio should be less than 0.8.

From a health point of view, body shape goals are very important.

There are two kinds of fat in human body: subcutaneous fat and visceral fat. Subcutaneous fat is the most important place for us to store energy. If the subcutaneous fat increases and the body fat is stored, it will greatly reduce the blood lipid concentration and be healthier.

If fat can't be stored under the skin, he has to change places, for example, to accumulate in the internal organs and enter the blood. This kind of obesity formed by fat accumulation in internal organs is called abdominal obesity, which is very harmful, not only damaging the liver and gastrointestinal function, but also greatly increasing the probability of diabetes, coronary heart disease and stroke. So a healthy waist-hip ratio means a certain proportion of subcutaneous fat and little visceral fat.