On the other hand, most of the hazards of obesity will be in your own hands! Unscientific diet, unhealthy body and mind, lack of physical exercise and staying up late for a long time are all "fathers" who lead you to obesity. Look at yourself. You usually eat high-oil and high-calorie foods and high-fat ingredients, stay up late for a long time, and don't exercise all day ... 1, which must be corrected as soon as possible.
So, how not to be obese?
Watch your mouth-watch your mouth, not for you to eat less or lose weight by dieting, but for three meals on time. In the case of ensuring nutrition, try to eat only 7 minutes full per meal; Don't eat too much at once, eat less and eat more meals; I suggest you eat fruits and vegetables first, then meat, and finally soup or dinner. Stick to it for a while, and it's hard to get fat.
Take a leg-you can't lose weight just by eating. Eating and moving are closely related. According to fitness exercise, it can promote blood night's circulatory system and the rate of eliminating toxins in the body, the ingredients will be digested and absorbed quickly, and it can also accelerate the rate of unnecessary fat decomposition in the body. However, we should pay attention to the scope together. Excessive exercise can also easily damage the liver.
The causes of obesity are caused by many factors, such as heredity, environment and behavior. But 90% of them are simple obesity, and the other part is caused by their own diseases, such as endocrine disorders, or taking hormones for a long time.
The most fundamental causes of obesity are intake and consumption, basal metabolism and exercise.
Intake and consumption, that is, if you eat more than you consume all day, you will be fat. If you eat less than you consume, you will lose weight.
Basic metabolism, the basic metabolism of each of us is different, but it is the fastest when we are young. With the increase of age, basal metabolism will gradually decline, so the same person will gain weight at the age of 20 and 40. This is an unchangeable natural process.
Exercise, this should go without saying, life lies in exercise, and regular exercise is bound to help increase consumption and lose weight (unless you don't pay attention to your diet and eat too much). Reasonable exercise will also increase muscles and improve basal metabolism.
So back to the previous question, how can we not get fat? Then we look at it in reverse, that is, diet control and exercise. How can a reasonable diet and exercise make you fat? Unless there are some factors that we can't change, such as disease.
Many people don't know the root cause of their obesity. Let's see what causes obesity.
1 genetic factor
Many obesity is actually related to genetic factors. If one parent is obese, his child also has the probability of obesity. If both parents are obese, the probability of passing obesity on to their children is obviously increased. This statement is not absolute. Most of them actually inherited their parents' wrong eating habits, which led to obesity.
2 psychological factors
Psychological factors are also one of the important reasons for obesity. Excessive psychological pressure, emotional instability and irritability will all lead to a great increase in appetite, or overeating, leading to excessive food intake and excessive calories, which will lead to obesity.
3 is related to sports.
Most of the reasons for obesity are living habits and eating habits, and the root of these habits is related to exercise, because with the development of transportation, more and more people exercise less, the chances of consuming calories are reduced, and calories and calories are not consumed, which will lead to patients getting fatter and fatter.
Why is obesity getting worse? If you also have the problem of obesity, you might as well reflect on these obesity points, which has become a serious social problem.
The Report on Nutrition and Chronic Diseases of China Residents (2020) recently published by the State Council shows that the average weight of male and female residents aged 18 and above in China is 69.6 kg and 59 kg respectively, which is 3.4 kg and 1.7kg higher than the data published in 20 15, respectively, and the problems of overweight and obesity are quite serious.
At the same time, the Report on Nutrition and Chronic Diseases of China Residents (2020) also shows that the problem of overweight and obesity among residents is increasingly prominent, with more than 50% of adults being overweight and obese, and the rate of overweight and obesity among urban and rural residents of all ages is rising continuously, with children aged 6- 17 approaching 20% and children under 6 reaching 10%.
Obesity is an important cause of chronic metabolic diseases and cardiovascular diseases.
Overweight and obesity have become risk factors for chronic diseases such as cardiovascular and cerebrovascular diseases, diabetes and various cancers. It can be said that "overweight and obesity are rising rapidly, with a high prevalence, and all the people are affected".
Why is obesity getting worse?
In fact, the reasons for obesity are, on the one hand, economic development and prosperity, on the other hand, changes in people's living habits.
1. Unreasonable and unhealthy lifestyles have a great influence on obesity, such as irregular diet, staying up late, anxiety, less exercise time, sedentary all day and so on.
2. The diet structure is unreasonable. Most people's daily diet deviates from the provisions of the Dietary Guide for China Residents. The energy supply ratio of fat is increasing. They like foods with high energy density such as high oil and sugar, and eat more foods with low nutritional density. On the other hand, the intake of vegetables, fruits, bean products and dairy products is insufficient, and the staple food is refined, resulting in low nutrient intake.
3. With the development of science and technology, many people can work from home, convenient travel conditions and the popularity of electronic products make people less and less exercise time and less energy consumption, which naturally leads to the accumulation of fat and obesity.
What is the standard of obesity?
According to the international body mass index, if the body mass index is greater than or equal to 24, it is overweight, and if it is greater than or equal to 28, it is obese. (formula for calculating body mass index = weight kg divided by the square of height m)
If you are obese, try a healthy life of "light diet+exercise"
In diet, reduce salt, oil and sugar. For people who have already become obese, it is best to adopt a low-fat diet and eat more fresh vegetables and fruits.
In exercise, increasing the amount of exercise, carrying out reasonable aerobic exercise and maintaining calorie consumption are more conducive to slimming and reducing the impact of obesity on the body.
For overweight people, blind exercise can easily damage knees and other joints. Therefore, for such people, it is best to lose weight through drugs and diet first. Specifically, obese patients can use OTC drug (Riley) orlistat capsule, which contains lipase inhibitor, which can inhibit the fat in food from being absorbed by human body to form fat, help obese patients reduce fat and discharge oil, and achieve ideal weight.
Do you know the critical period of obesity?
Ding-dong, I'm coming
Creator in the field of parenting
On June 25th, hot mom's circle of friends talked about childhood obesity.
Participants said that special attention should be paid to these three periods.
0- 1 year, 4 years old, adolescence.
These time points are the critical period of obesity.
Why do you say that?
Because at the above time point, human fat cells will grow and increase. If we don't pay attention to reasonable diet and overfeed during these three periods, it will lay a curse for adult obesity.
How to understand it?
When people reach adulthood, fat cells will basically not increase. Obesity at this time is to expand the existing fat cells.
If we can control the number of these fat cells, it is not easy to gain weight. That is to say, if we increase fat cells less and control them well in the three critical periods mentioned above, we will not gain weight easily in adulthood, and vice versa.
This is why some people are particularly prone to get fat even if they control their diet, because they have too many fat cells in the critical period mentioned above.
So we observed a phenomenon that people who drink cold water will get fat because they have more fat cells than ordinary people.
Therefore, at 0- 1 year-old, 4-year-old and adolescence, we should pay special attention to reasonable diet, do not overeat, and do not force children to eat.
Some experts said: "Obesity is a curable disease!" "Obesity must be treated as a chronic disease to solve this problem."
Let's look at what a "disease" is: a structural or functional disorder … especially a disease that produces specific symptoms … rather than just the direct result of physical injury (Oxford Dictionary).
Professor John ·P·H· Wilding of Liverpool University and Vicky Mooney, executive director of the European Obesity Federation, insist that obesity belongs to the category of diseases. In fact, since 1936, the World Health Organization has always regarded it as a disease. Obesity will do harm to patients' body and mind;
On the one hand, obesity can lead to metabolic complications, including type 2 diabetes, fatty liver and hormone-dependent cancer; Joint pain, arthritis, increased obstetric risk and sleep apnea; On the other hand, obese people are more vulnerable to discrimination and ridicule, which has a negative impact on mental health.
Experts believe that heredity and environment are two major factors leading to obesity. Studies on twins show that 40-70% of weight changes are hereditary. More than 200 genetic variants can affect weight, and genetic variants that lead to weight gain are more common in severely obese people and are unlikely to be found in thin people. In addition, changes in food supply and cost, physical environment and social conditions are also a major cause of obesity.
Despite these objective facts, most people still think that obesity is caused by themselves. Even medical staff know little about the complexity of obesity and the needs of obese patients. In a study on 1 1 national attitude towards obesity, 7 1% of 2,800 medical professionals think that patients don't want to discuss their obesity, while only 7% of14,500 obese people agree with this-most of them tend to avoid the topic of body shape.
The stigma of obesity makes patients afraid to talk about their weight. Compared with prescription drugs, they are more willing to seek help from fashionable diets or over-the-counter drugs, because they think obesity is entirely their responsibility.
Faced with this situation, experts believe that recognizing that obesity is a chronic disease, not a way of life, should help reduce the stigma and discrimination experienced by many obese patients. Many other chronic diseases (such as diabetes) require people to take action to control the disease, and this has achieved remarkable results. The same applies to obesity.
Another problem is that if obesity is defined only by body mass index, healthy people are likely to be classified as obese patients. But most obese patients will eventually have complications, and obesity without complications is considered disease-free. This more subtle approach is recognized in the WHO definition. Experts believe that unless we accept obesity as a disease, the world's attitude towards obesity and the ways to improve it will always be wrong. In order to solve this problem successfully, obesity must be regarded as a chronic disease.
"Treating obesity as a disease will reduce people's autonomy."
Some medical experts call for defining obesity as a disease, but others completely deny this view.
Richard Peel is one of them. He is a doctor specializing in cardiovascular diseases. He believes that treating obesity as a chronic disease will bring even worse results to individuals and society. The definition of disease in the Oxford Dictionary is so vague that almost everything can be classified as a disease. So the question is not whether we can, but whether we should, for what purpose.
If it is harmless to define obesity as a disease, then this discussion is irrelevant. The problem is that when people need to make changes to their lifestyle and state, subjective will is extremely important. Classifying obesity as a disease may reduce people's autonomy and make people lose their internal motivation to promote change. Because it encourages fatalism and promotes the fallacy that genes determine fate.
"Making obesity a disease may not benefit patients, but it will benefit medical service providers and the pharmaceutical industry. It is neither necessary nor beneficial to classify obesity as a disease. "
Although our determination is the key to change, we should realize that for most people, the root cause of obesity is social and the solution is social, and education, support and action should be provided through the community.