Then there is the waistline. A summary analysis of 240,000 people in China shows that the prevalence of diabetes is 2-2.5 times higher than that of normal people when the waist circumference of men and women is ≥85cm and ≥80cm respectively. In other words, the waist circumference of men should be controlled within two feet seven, and that of women should be controlled within two feet five. For individuals, the biggest use of waist circumference is to measure the degree of abdominal fat accumulation and evaluate the effect of losing weight in a short time. Well, you've seen the renderings.
2. Being thin is really thin. There is an article in this month's New England Journal of Medicine: myths, speculations and facts about obesity [ii]. Based on the requirement of high evidence strength, this article overturns many popular weight control theories (even including the recommendations of the World Health Organization) ... Should we give up these weight loss techniques? My understanding is that as an ordinary person, you don't have to care whether others use these methods effectively, and losing weight is king. These weight loss suggestions I shared may not be supported by evidence from double-blind randomized controlled trials, but they are combined with my personal experience and consider everyone's specific situation. As long as the law of conservation of energy is correct, it will definitely help you.
3. Find out the cause of obesity. Obesity has long been a serious social problem. Last month, the American Medical Association voted to treat obesity as a disease. AMA pointed out that the obesity rate in the United States has doubled in the past two decades, and the data of 20 1 1 shows that the obesity rate in the United States 1 1 state exceeds 30%.
From the perspective of evolution, the human body structure is not much different from that of primitive people, but the situation of food and physical activities is very different, such as big fish and big meat, fat and delicious food, sugary drinks, sofa TV and Weibo ... In this era of developed express delivery, many people don't even want to go out. Can this not be fat? In addition to lifestyle, there are many factors that can lead to individual obesity:
On the one hand, family factors are obesity genes, on the other hand, obesity may also be the result of family education.
Drug factors steroids, insulin, schizophrenia drugs ...
When emotions affect boredom, sadness and anger, it is easy to overeat.
4. Understand the dangers of obesity. Obesity increases the risk of the following diseases:
Type 2 diabetes mellitus
heart disease
hyperlipemia
hypertension
Kidney disease
Nonalcoholic fatty liver
Certain cancers
arthritis
Fertility problem
……
The good news is that you only need to lose 5% of your weight to improve your blood pressure, cholesterol and blood sugar. Thereby effectively reducing the risk of illness. [3]
5, weight loss must be slow Whenever someone asks how to lose weight, I will definitely remind you that weight loss must be slow, and it is very good to lose 3 or 4 pounds a month. Although a very low-calorie diet can reduce the overall weight, it will not only reduce adipose tissue, but also reduce the metabolic rate. Not only will weight rebound like a yo-yo, but it will also cause mental illness, rough skin, hair loss and amenorrhea in women ... Our goal is to enjoy life healthily. Losing weight in a few days will definitely ruin your health, and the process is monotonous. Do you really want to choose this road?
6. It's dangerous to eat only fruit. Pan Shiyi and Zhang Xin once said in the Weibo that they only eat fruits and vegetables to lose weight. Another feature of a teacher's "cosmic diet" is a large number of fruits and vegetables. The advantages of this diet are: ① Low energy will reduce weight; ② Low fat and high fiber can reduce blood lipid; ③ Rich in vitamins and minerals, which accords with the imagination of "clearing intestines" and "health". However, the shortcomings are also obvious: ① insufficient intake of protein, muscle decomposition, causing permanent damage to the kidney and heart; ② Decreased lean tissue, slow basal metabolism and easy to rebound; ③ Excessive sugar and fiber are harmful to blood vessels and gastrointestinal tract.
7. It is not advisable not to eat staple food. 1979, Margaret Thatcher, then 54, relied on a high-protein diet to lose weight before the election (according to the diet, she ate 28 eggs a week). As a result, she lost about 9 kilograms in two weeks. A high-protein diet is relatively acceptable. Compared with just eating vegetables and fruits to lose weight, it is also helpful to prevent muscle loss. It is indeed suitable for short-term weight loss, but it will also increase the burden on liver and kidney, and even lead to ketoacidosis, bad breath and brain dysfunction, which has certain risks.
8. Don't be superstitious about diet food. First of all, it is a health food. Enzymes and L-carnitine are of little use to ordinary people who don't exercise much. If they are really effective, it is doubtful whether any illegal substances have been added. The FDA has issued warnings to more than 20 kinds of slimming products [iv], and China CFDA has also informed that sibutramine (slimming drug) and phenolphthalein (laxative) are often added to slimming health products.
As for negative calorie food, it does not exist at all (not counting ice water).
9. Please remember that healthy weight loss is rich in fresh vegetables and fruits, whole grains, low-fat or fat-free milk and regular exercise.
Eat more of these:
Vegetables and fruits (300-500 grams per day, dark color is better)
Whole grains (dry weight of 352 is suitable for eating all day, such as oatmeal milk for breakfast, white rice for lunch, mixed bean porridge or potatoes for dinner).
Fish, shrimp, lean meat and peeled eggs (the thickness of 1cm is half the size of a palm, so you can eat more egg whites, not more than 1 yolk).
Low-fat or fat-free dairy products (the advantage of whole milk is that it can supplement fat-soluble vitamin D, but the fat of some fragrant whole milk can reach 4g/ 100ml, that is to say, based on my daily milk consumption of 500ml, the fat is 20g, and only this part of fat produces 180kcal of heat. You should know that my daily energy consumption is about 2400kcal, and my fat should be limited to 80g.
Eat less of these:
Sugary drinks and desserts (simple sugars can quickly raise blood sugar, stimulate insulin secretion, promote fat synthesis, and get hungry faster)
Fat that is solid at room temperature, such as fat, fried food, cakes, etc. (Fat is high in calories, and saturated fatty acids can also induce various inflammatory reactions. )
Refined carbohydrates, such as white bread, rice and pasta (choose when there are no other coarse grains)
10, I believe professionals 1. Improve your diet and find a nutritionist.
At present, many hospitals have nutrition clinics for patients with chronic diseases such as diabetes, gout, hyperlipidemia and digestive system diseases. People who need to gain weight or lose weight, poor diet, malnutrition after surgery or radiotherapy and chemotherapy, infants, students, pregnant women, the elderly and other special people. In addition to the dietary history analysis of height, weight and body fat, there are also human body composition analysis and biochemical examination. In addition to dietary guidance, there are various enteral nutrition preparations and nutritional supplements. The nutrition clinic of our Beijing Friendship Hospital is every Monday, Wednesday and Friday afternoon.
2. If you have diabetes or hormonal problems (such as hypothyroidism), please consult an endocrinologist.
3. Ask a sports medicine expert or a personal trainer in the gym to help you make an exercise plan.
Please consult your pharmacist about the precautions of diet pills (such as orlistat).
If your lifestyle is ineffective, your body mass index is above 30, and you have complications, you can consult a surgeon to consider surgery.
6. If you feel depressed or stressed, please consult a psychologist or counselor.
2 10 weight loss instructions 1. Proper control of total heat Many people know to control total heat, but they don't know how much to control. In fact, the recommended daily energy of normal young women with light physical strength is about 2 100 kcal, that of men is 2400 kcal, and that of dieters is 1200- 1600 kcal. If you want a more accurate figure, you can subtract 105 from your height. This figure is your ideal weight and can be used as your weight loss goal. The energy supply of the all-day diet is *25, which is the energy supply standard when you lose weight. If you strictly follow this standard, you will definitely lose weight. Such as: 160 (height)-105=55kg (ideal weight) 55*25= 1375kcal. Specific recipes can refer to the principle of quenching thirst. Because the amount of nutrients in the diet is reduced, it is suggested to supplement compound nutrients.
2. concentrate on eating 1. Drink a large glass of water 20 minutes before meals, do not drink sweet drinks, try not to eat snacks and desserts, and refuse any alcohol unless absolutely necessary. When eating, eat ingredients first, then soup, and then meat. Every meal must be chewed slowly for half an hour, so that blood sugar will rise during eating and it is not easy to feel hungry. Eating vegetables and soup will make you feel full.
2. Slow down your meals. With each bite, push the plates and bowls far away. After eating, you must eat a spoonful. You should keep a little of everything. Don't sleep when you are full.
Eat only in one place, don't touch food anywhere except the dining table, and don't eat while watching TV and surfing the Internet, which will make you eat a lot unconsciously and make you feel less full.
3. Prepare healthy snacks Compared with the traditional Buddhist practice of skipping lunch and "skipping dinner to lose weight", I suggest eating less and more meals on the premise of controlling total energy, which will help stabilize blood sugar, reduce fat accumulation, maintain skin health and prevent hypoglycemia. But the biggest difficulty of eating less and eating more meals is that ordinary people can't prepare five meals as rich and healthy as dinner, so they need to prepare some fast, healthy snacks that suit them. Nuts, dairy products and fruits are all good, but be careful not to go to the grocery store or supermarket when you are hungry, it is easy to buy more.
4. Make your own weight loss plan. You may have heard countless weight loss techniques, but the key is how to make them naturally integrate into your life.
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2. Know your existing resources.
For example, I can go home for dinner several times a week, whether the lunch at work is healthy, whether there is too much grease in the school cafeteria, whether my colleagues will drag me to dinner, and whether there are fitness facilities in the community. Planning to hire a tutor or nutritionist? Is this person qualified? By the way, I am a nutritionist in Gao Yuanyuan. Of course, what she needs is not to lose weight ...) Losing weight is a long-term project. Is my budget enough for me to choose this payment scheme? (Food cost, dietary supplement cost, gym membership fee, time cost of exercising without making money ...)
Set specific goals
"Eat more fruits and vegetables" and "exercise more" are not the goal, you should be accurate to the specific figures. For example, how much to eat every day, how long to exercise, how much weight to talk about and so on.
4. Know where to get guidance
Nutrition clinic pays attention to Weibo and WeChat of @ Nutritionist Gu Zhongyi.
5. Constantly confirm that you are in the process of planning and give rewards.
5. Friends who have studied time management should all know the function of the record sheet, which can help you find the problems that you usually ignore. If you can nourish the clinic with such a record sheet, it can also reduce our work pressure.
Reminder: include all kinds of snacks and try to describe them vividly.
6. The benefits of aerobic exercise include reducing the risk of heart disease, exercising cardiopulmonary function, strengthening muscles and joints, relieving bone loss, better relaxing and relieving stress, and even a good opportunity to live with family members. When you lose weight, you don't exercise, you lose not only fat, but also muscle. If you don't exercise when you gain weight, you won't gain any muscle, but all the fat. ...
What kind of strength? It makes you feel a little difficult to breathe. In order to maintain basic health, adults usually spend at least 150 minutes a week, and it takes 300 minutes to get benefits such as preventing heart disease. Of course, the foggy weather in Beijing still doesn't recommend you to interact outdoors. The gym can choose swimming pool and elliptical machine.
It is best to have some interesting activities with family or friends, such as playing basketball and football.
Resistance training
Dumbbells (instruments), push-ups (self-gravity) and so on are all very simple methods. It is recommended to train large muscle groups at least two days a week, and pay attention to the interval between these two days at least 1 day. In fact, my personal recommendation is to start walking alternately half an hour after dinner every day 1 hour. Specifically, I insist on walking at the fastest speed for 5 minutes, and then walk at will for 5 minutes without rest.
7. arrange exercise. A good friend of mine who lost 40 pounds once shared his secret of losing weight with me, that is, he went to Sanlitun to see beautiful women every night, and walked for 4 hours ... walking for 3-5 hours a week, at which time he could disassemble it. A recent study suggested that people who are too busy can improve their blood sugar and blood lipids as long as they do strenuous exercise for four minutes several times a week (you read it correctly), but it has no effect on losing weight.
You are not an athlete, so you can.
A friend gave me a 30-minute hourglass, and now I use it to remind myself that I need to exercise after sitting in front of the computer for a long time.
8. To prevent rebound, you need to stick to 1 year at least, whether it's a holiday or having dinner with friends. Besides, you need to eat a healthy breakfast every day. If you are interested, you can search for # Xiaogu Nutritionist's Breakfast # in Weibo. There are more than 400 kinds of healthy breakfasts for your reference.
9. Good news about quitting smoking:
Even if you gain weight after quitting smoking, it will do harm to your health at this time.
Eat more porridge, soup and water, and at least 6 cups of 200ml water every day.
10. Improve the problem and get into the habit of eating too fast (your goal is to relieve hunger, not to clear the food in front of you. By the way, I don't suggest dogmatic implementation of "CD action". Losing weight after eating is the biggest waste)
Make sure that you are really hungry, not thirsty, lacking in heart and other emotional needs. At this time, talk to your boyfriend ... what? No boyfriend? Hungry.
Always eat sweets.
Don't eat breakfast.
I'm too busy at work to order dinner.
……
At this time, if you want to, can these situations be avoided? For example, the office should prepare some milk or nuts and fruits with long shelf life packaged by Tetra Pak, so as not to be tempted to pass by the bakery to buy candy.
Is there a healthier alternative if it cannot be solved? For example, eating a delicious McDonald's KFC when you don't have time to eat is much healthier than roadside snacks or snacks.
Don't be too hard on yourself, you can fix yourself to eat your favorite food one day a week.
The last sentence: As long as you persevere and turn these behavioral improvements into your lifelong habits, it will definitely be beneficial to maintain a healthy weight. Come on! ~