Now more and more people in society are keen on losing weight. They turned on the TV, and all kinds of weight-loss advertisements poured in, including weight-loss drugs, weight-loss tea, weight-loss fitness equipment, weight-loss shoes, weight-loss clothes and so on. People blindly pursue the so-called skinny fashion beauty, desperate to lose weight in various ways, but ignore their own health, leaving health hazards to the body. Generally speaking, most people don't know the principle of obesity. In fact, paying more attention to improving some living habits in daily life is also helpful to prevent and treat obesity. I hope people can correctly understand obesity and choose scientific and reasonable ways to lose weight.

First, the standard of obesity and overweight

Obesity has been listed as one of the five diseases that seriously endanger human health by the World Health Organization. Obesity refers to excessive body fat accumulation, which is harmful to health [1]. According to the clear standards of obesity and overweight given by the World Health Organization, when your body mass index = weight kg/ height× height m? Over the age of 25 is overweight; Obesity is defined as being over 30 years old. Therefore, in real life, some people are actually within the standard weight range and do not need to deliberately reduce fat. If there are some special circumstances, you need to adjust and control your weight scientifically and reasonably according to your physical health.

Second, the physiological mechanism analysis of exercise to lose weight

"Fat burning" is a form of human energy supply, which means that free fatty acids (FFA) produced when adipose tissue is decomposed are burned (that is, oxidized). "Reducing fat" refers to the long process of losing weight by reducing the body fat content. Burning fat through aerobic exercise is to exercise until your age and your heartbeat is equal to 170[2]. During exercise, part of the energy released by the aerobic metabolic energy supply system is used for phosphorylation to synthesize ATP, which is stored, utilized or transferred in the form of ATP, and the other part is dissipated in the form of heat. When people do endurance exercise for a long time, the heat provided by sugar in the body is far from meeting the needs of the body. By increasing the supply of oxygen, the fat in the body is oxidized and decomposed, and heat energy is generated for human use. Aerobic exercise can reduce the accumulation of fat in the body by increasing energy consumption, inhibit the accumulation of fat cells, reduce the volume of fat cells, further reduce the feeding efficiency, and fundamentally reduce the deposition of fat. At the same time, long-term aerobic exercise will also reduce the plasma insulin level, increase the secretion of insulin, glucagon, catecholamine and adrenaline, promote the activity of rate-limiting enzymes in the process of fat hydrolysis, and accelerate the decomposition of fat. Therefore, aerobic exercise can effectively control the synthesis of fat, improve the utilization rate of fat energy, thus reducing the synthesis of fat in the body and promoting the burning and consumption of fat.

Some data show that the reduction of basal metabolic rate is also a risk factor of obesity, and long-term regular exercise can also improve the basal metabolic rate of obese people, so that the body fat can be "burned" quickly, and the time for the basal metabolic rate to increase after each exercise can be as long as 24 hours. It can be seen that the role of exercise in weight loss is relatively healthy and scientific, and it is a method worthy of our persistence and implementation.

Third, some healthy and reasonable ways and methods to lose weight.

aerobic exercise

Fat "burning" inevitably involves oxygen, so the real weight loss exercise must be aerobic exercise. Under the intensity of aerobic exercise, there are many aerobic exercises suitable for losing weight, such as walking, cycling, jogging, aerobics, swimming, ball games, Tai Ji Chuan and Qigong.

(B) a reasonable diet

Reasonable diet is to control the quantity, variety, timeliness and eating speed of diet on the basis of comprehensive nutrition, so as to prevent obesity or achieve the purpose of losing weight.

1. Eat slowly, not too fast. If the eating speed is slow and the chewing process is long, the blood sugar will rise when food enters the body. When the blood sugar rises to a certain level, the appetite center of the brain will send a signal to eat, so you can control your food intake. If you wolf down and overeat before your brain tells you that you are full, you will naturally become obese.

2. You can drink some soup before eating, the excitement of the appetite center will be reduced, the amount of staple food will be reduced, and the eating speed will be slower. Northerners are used to drinking soup after meals, and the more they drink, the fatter they get. Therefore, if you want to be slim and healthy, you must strive to form a good habit of drinking soup before meals.

3. Eat seven points full. Eat less dinner, the average person is nervous at work in the morning and consumes a lot of energy, so be sure to eat enough for breakfast; You should study and work before and after lunch. Lunch should not only supplement the calories consumed in the morning, but also reserve heat energy for the afternoon study. Therefore, the calories and oil in lunch should be the most among the three meals, so eat well and be full. Sleep is the main thing at night, and the calorie consumption is relatively low. It is advisable to have a light dinner. It is best to have more meals a day. Don't eat enough. Eat less when you are hungry. This will undoubtedly help prevent obesity and lose weight.

4. Eat more fiber foods such as vegetables, and eat less food and meat. Fiber in food (such as celery and other vegetables) does not contain calories, but it can absorb water and expand to fill the stomach. Pork is not only high in fat, but also contains various hormones that can quickly grow meat. Eat less foods high in sugar and fat. Sugar can supply all the energy needed by the human body in a day, so the high-fat food eaten in the body at the same time will not be used and converted into energy, so that fat will accumulate in the body and a proper amount of sugar will also be converted into fat.

Four. conclusion and suggestion

Obesity is caused by many factors, and there are various ways and means to lose weight. Most of the popular weight loss methods are unscientific and unhealthy. Through analysis, exercise to lose weight, especially aerobic exercise, is the most effective, with the least side effects and the most beneficial to health. Exercise combined with a reasonable diet can effectively help people maintain a good healthy posture. Through unremitting efforts and scientific methods, the ideal effect can be achieved.

References:

Li Xiuli. Biological analysis of aerobic exercise [J]. Journal of Beijing Sport University. 2003 (06)。

[2] Bilat, Lu, performance interval training: a scientific empirical practice. Part I: Aerobic interval training [J]. Sports Medicine, 20065438+0 (31):13-31.