Obesity is a chronic metabolic disease caused by many factors, which is characterized by the increase in the volume and number of fat cells in the body and excessive fat deposition in some areas, resulting in an abnormal increase in the percentage of body fat to body weight. Simple obesity patients have relatively uniform body fat distribution, no endocrine disorder and metabolic disorder, and their families often have a history of obesity.
Second, the causes of obesity:
1. Genetic factors
Most of them are considered to be multifactorial inheritance. When parents' physique is passed on to their children, it is determined by many genetic factors rather than one, so it is called multifactorial inheritance, such as non-insulin-dependent diabetes and obesity. If one parent is obese, their children have a 40% chance of being obese. If both parents are obese, the probability that the child may be obese will rise to 70% ~ 80%.
2. Social and environmental factors
Many people have the idea that eating is happiness. In today's society, there are many kinds of delicious food, and all kinds of delicious food often tempt you. In addition, eating a big meal has almost become a common entertainment, which of course has become the main cause of obesity.
3. Psychological factors
In order to relieve emotional distress and emotional instability, many people also use food as a way to vent. These are the causes of overeating and obesity.
4. Sports-related factors
Exercise helps to burn fat. In daily life, with the development of transportation, the mechanization of work and the reduction of housework, there are fewer and fewer opportunities for human body to consume calories. On the other hand, because the energy intake has not decreased, it has become obese. Obesity leads to the slowness and laziness of daily activities, and reduces the consumption of calories, leading to a vicious circle and contributing to obesity.
Third, the status quo of obesity and weight loss:
1. At present, the fundamental cause of obesity is the decrease of fat metabolism, and modern medicine has classified obesity as a metabolic disease. Therefore, improving metabolic level and ability is the key to healthy weight loss. It is by improving the metabolic ability of obese people that we can lead the new trend of losing weight. This pure natural method of losing weight transcends the effects of exercise and yoga, abandons the side effects of diet pills, and creates a new century era of healthy weight loss.
Balanced nutrition+low calories+no decline in human metabolism+no more than 4 kg of weight loss a week.
2. Healthy weight loss should be a safe, healthy and effective way to lose weight. Specific to individuals, we should choose appropriate food and methods to lose weight according to our physical characteristics. For example, some people are obese because of overeating, and overeating is probably due to psychological reasons, such as serious difficulties, setbacks and even psychological shadows. At this time, what dieters need to do is to face difficulties bravely, solve difficulties, or see a psychologist or even a hypnotist, in order to lose weight fundamentally. For another example, some people are obese because of their cold constitution, which leads to a lot of fat on their bodies to keep warm. At this time, dieters should go to Chinese medicine to recuperate their bodies instead of adopting a fruit and vegetable diet. This is obviously a way to aggravate yourself, and ultimately ruin your body.
3, healthy weight loss must be healthy and safe, you must choose the right method that suits you, and you can't blindly follow the trend. Healthy weight loss is what every dieter wants to do. If you want to have a slim figure, you must take appropriate measures. Don't be too hasty All kinds of weight loss methods and drugs have been here, and the ultimate harm is your body. Not only the ideal of slim figure is reduced to ashes, but also the health of the body is damaged. Everyone has different reasons for obesity, and the most effective way to lose weight is not suitable for everyone. Obese people who want to lose weight healthily or keep slim figure must choose healthy weight-losing products that suit them according to their physique, obesity reasons and living habits, so as to achieve the purpose of slimming and beautifying. Healthy weight loss can not blindly use weight loss products, you should choose the way that suits you, so as to lose weight healthily.
4. To achieve these four standards is to lose weight healthily. With the improvement of people's living standards, many people, especially women who love beauty, began to use various diet pills and unhealthy acupuncture methods in a hurry, trying to curb their increasingly fat figure. Weight loss experts in Beijing said that it is not only easy to damage the body and lead to weight loss rebound, but also may shorten life expectancy or endanger life. Moreover, because the market of diet pills is mixed, the advantages and disadvantages are different, which leads to the confusion of the market of diet products and casts a shadow on people's weight loss. With the popularization of the concept of healthy and green life, more and more people favor healthy weight loss. Common healthy weight loss includes healthy weight loss exercise and healthy diet. Exercise to lose weight means insisting on exercise. Occasionally strenuous exercise will only increase the burden on the heart, damage the muscles and soft tissues, and stop the exercise and have the problem of violent rebound. Healthy diet refers to scientific and balanced nutrition intake, and don't go into the misunderstanding of fasting.
Four, the method of exercise to lose weight:
1, swimming to lose weight
Among all kinds of weight loss methods, the safest and most effective one is exercise. Among all kinds of sports, swimming is the most ideal exercise to lose weight.
Swimming is aerobic exercise and consumes a lot of calories. This is because the heat transfer in water is 28 times that in air, and the heat consumed by people staying in water for 8 minutes is the same as that consumed by staying in air at the same temperature for 2 hours. So it has a better slimming effect.
When swimming, people's metabolism is very fast, and they can consume 1 100 kilojoules of heat in 30 minutes, and this metabolic rate can be maintained for a period of time after you leave the water, so swimming is an ideal way to lose weight. When swimming, the human body is lifted by the buoyancy of water, and the hands and feet are used together, so that the joints and muscles of the whole body are evenly coordinated, and all parts of the human body are stretched, making the body more symmetrical.
2, jogging to lose weight
Simple running is called the king of aerobic metabolism, and jogging in running is called fitness running. Jogging is simple, the amount of exercise is easy to adjust, and the slimming effect is more obvious.
When jogging, the waist, back and limbs are constantly moving. In addition to effective fitness, you can also burn fat, thus reducing the storage of fat in the body and achieving the effect of slimming. However, it should be noted that jogging should be supplemented with water in time. It is best to run 3-5000 meters every day, just run normally, and don't run with your forefoot. Stretch your muscles after running 15 minutes.
3, variable speed running to lose weight
This fast jogging way is simple and casual, and there is no need to follow established rules. Moreover, combining fast running with jogging can consume both sugar and fat. It is found that variable speed running is the most suitable exercise for reducing fat.
This is because the energy consumed by the human body during exercise mainly comes from sugar and fat. In a short period of rapid and large-scale exercise, sugar is mainly consumed; In long-term moderate exercise, fat consumption is the main factor.
Step 4 jump rope to lose weight
When it comes to skipping rope, many women are familiar with it, but not everyone has learned to grasp the magical weight loss effect of skipping rope.
In terms of exercise, skipping rope 10 minutes is equivalent to the energy consumed by jogging for 30 minutes or doing aerobic exercise for 20 minutes. Therefore, skipping rope is also an aerobic exercise that can consume a lot of calories in a short time.
In view of the unique health care function of skipping rope for women, fitness experts specially designed a "gradual skipping plan" for female bodybuilders. Beginners only jump in the same place 1 minute, so they can jump for 3 minutes after 3 days and 10 minutes after 3 months. After half a year, they can practice "conjoined jump" every day.
Step 5 climb stairs to lose weight
Now people's living conditions are good, they go out by car and take the elevator upstairs, and the amount of exercise is limited. If we can make more use of climbing stairs to exercise in our daily life, it will not only prevent the occurrence of coronary heart disease, but also be particularly beneficial to lose weight.
Climbing stairs for 30 minutes can consume 260 kilocalories, which is 10 times more than sitting, 4 times more than walking and 2.5 times more than swimming, which is equivalent to jogging 800-1500m.
6. Do housework to lose weight
Washing clothes, buying food and cooking, cleaning the floor ... these little chores are simple to say, but they are actually very tiring to do, but they have to be done, but when doing these little tricks, don't ignore their influence on the body muscles.
Doing housework is a good exercise to lose weight. Often rolling up your sleeves and doing housework can burn more calories. Although doing housework is a trivial matter, many a mickle makes a mickle. As long as you persevere, you can achieve a good slimming effect.
7. Dance to lose weight
Dancing will not only make you more elegant, but also help you dance gracefully. From the point of view of modern medicine, dance, a rhythmic whole-body movement, is conducive to restoring and balancing the biological rhythm of the body, helping myocardial contraction, promoting blood circulation and delaying cell aging.
Dancing can make all parts of the body exercise, and can effectively slim the waist, buttocks and thighs, and increase the flexibility and flexibility of the body.
8. Yoga diet
Yoga can not only keep fit, but also lose weight. Yoga diet is different from aerobic exercise. On the premise of respecting self-cultivation, it improves metabolism and accelerates blood circulation throughout the body, thus changing the proportion of fat and muscle in the human body, reducing the volume of fat cells and burning excess fat.
In addition, we should also pay attention to some problems in exercise, such as warm-up, hydration, diet, etc., so that exercise can get twice the result with half the effort.
9. Precautions during exercise:
(1), the preheating process can not be ignored.
Before exercise, the warm-up process can not be ignored, and it must be done fully. Warm-up before exercise can mobilize the enthusiasm of the body to the maximum extent, and at the same time mobilize the accumulated fat in the body, so that it can be fully burned in the subsequent exercise. Warm-up preparations should be made before any exercise, including yoga, pilates and other fitness programs that we think are more soothing.
(2), timely supplement water
You can't do aerobic exercise immediately after eating, otherwise it will have a bad influence on your health, but you shouldn't sit all the time after eating. You can get up and stand for about half an hour to prevent fat from accumulating in your waist, abdomen and legs. Remember to drink water during exercise and replenish water in time. Don't think that you can lose weight by drinking water. Replenishing water is a very important detail in weight loss!
(3) Pay attention to diet control
Many people think that as long as you exercise more, you can lose weight, but this is not the case, because the effect of losing weight by exercising alone is not obvious. For example, play tennis for several hours every day, but as long as you drink one or two tins of sweet drinks or eat more western cakes, the weight you have worked so hard to lose will go up in smoke. Therefore, if you want to lose weight successfully, besides exercise, you must also make reasonable adjustments in your diet.
(4) Pay attention during exercise.
When you exercise, you should concentrate. If you exercise muscles in a certain part of your body, then your whole body's attention and feelings should also be concentrated in this part, and the exercise effect will be better. For example, combining movements to focus on exercising abdominal muscles, gluteal muscles and quadriceps femoris can promote the development and growth of these muscles and make them firm and powerful when walking.
Five, specific parts of the fat reduction method
1, how to reduce abdominal fat:
Because many office workers sit in the office for a long time and lack exercise, it is easy to accumulate fat in the abdomen, which belongs to deep fat and needs all kinds of cooperation to solve it effectively.
Change your eating habits. Don't sit down or sleep on your stomach immediately after eating. It's best to stand all the time. You can choose to take a walk or pack some things. In addition to reducing fat accumulation, it can also help digestion. Because within 30 minutes after a meal, if you are still, it is most likely to form abdominal fat.
Walking posture and sitting posture should be correct; When you walk, you should hold your head high and swing your arms. Always hold your arms on your chest. Abdominal muscles are weak and easy to protrude. Moreover, walking with swinging arms not only consumes a lot of energy, but also looks particularly energetic. When you sit down, you should also straighten your back, don't bend over, and don't straighten your abdomen, so that you can exercise your abdominal muscles and make them strong and not easy to collapse.
Cooperate with sports; Shake the hula hoop or do sit-ups and stretching exercises at any time, which can gradually eliminate abdominal fat, make abdominal muscles stronger and make it more difficult to accumulate fat.
Pay attention to defecation; This is a very important task! Defecation on time every day can not only expel toxins from the body, but also effectively prevent secondary digestion and absorption, which is an important step to lose weight.
2. How to lose belly fat:
Because many office workers sit in the office for a long time and lack exercise, it is easy to accumulate fat in the abdomen, which belongs to deep fat and needs all kinds of cooperation to solve it effectively.
First, we should change our eating habits. Don't sit down or sleep on your stomach immediately after eating. It's best to stand all the time. You can choose to take a walk or organize something. This can not only reduce the accumulation of fat, but also help digestion, because within 30 minutes after eating, if you don't move, it is most likely to form abdominal fat.
Then it is necessary to walk and sit correctly. When you walk, you should hold your head high, swing your arms, and always put your arms around your chest. Abdominal muscles do not contribute, so it is easy to stand out. Moreover, walking with swinging arms not only consumes a lot of energy, but also looks particularly energetic. When you sit down, you should also straighten your back, don't bend over, and don't straighten your abdomen, so that you can exercise your abdominal muscles and make them strong and not easy to collapse.
Finally, with exercise, shaking hula hoop or doing sit-ups and stretching exercises at any time can gradually eliminate abdominal fat, make abdominal muscles stronger and make it more difficult to accumulate fat.
3, the secret of flat abdomen:
Sitting at a desk from nine to five every day makes many working girls feel a little pregnant in October. People who lack exercise and sit and work after lunch are most likely to have a "belly" in their abdomen. In addition, urbanites are generally prone to small gastrointestinal problems, and indigestion can also lead to poor abdominal shape.
In the details of daily life, if we pay a little attention to some basic rules, then a flat abdomen will still grow around.
Eliminate the tension during eating.
Many people have sensitive stomachs, especially women. It may be the problem of hormone receptors in digestive tract mucosa, which leads to repeated intestinal dysfunction, which is mistakenly called colitis. The daily preventive measures are to have the correct posture when eating, chew slowly, have a quiet environment (turn off the TV) and chew fully.
The food should be cooked.
Nowadays, fashionable cooking is half-baked, which makes starch impossible to destroy. Starch sugar in most vegetables and grains accumulates in the large intestine, producing carbon dioxide, which leads to abdominal bulge.
Eat healthy food
Yogurt and fermented milk can activate substances necessary for digestion and help improve the intestinal microbial system, thus preventing abdominal bulge.
Drink less carbonated drinks and chew less gum.
When drinking aerated drinks or chewing gum, you will swallow a lot of air, especially the polyols contained in chewing gum, which will not be digested by the small intestine.
Exercise a strong abdomen.
A strong abdominal wall reduces flatulence.
Take a walk, drink water and massage.
Walking and drinking water is good for flatting your stomach. At the same time, you can do circular massage on your abdomen every day.
Increase minerals and avoid premenstrual syndrome.
If your waistline is bigger than usual before menstruation, you can try to eat foods rich in iron (fruits, dried fruits), calcium (dairy products and mineral water) and zinc (red meat, fish, shells, seafood), which can help you balance hormones and avoid this PMS.
Control respiration
Proper breathing helps to eliminate toxins and nervousness in the body, make people feel happy and maintain a beautiful posture.
4, slimming beauty shoulder exercises:
Stand up straight with your feet slightly wider than your hips and your knees slightly bent. Keep your eyes straight ahead and your back straight. Take a two-pound ball or other object with the same weight in both hands and put it on your hips.
Hold the ball in your right hand, straighten your arm and pass it to your left hand over your head.
Put down your arms, return to your hips and start passing up and down again. The movement of arms looks like a spinning windmill.
Repeat the passing action 20 times. Move slowly, not by impulse.
Note: Don't pass the ball by moving your wrist. Keep your arms, back and neck straight so that you can pass the ball naturally instead of rolling it.
5, calf exercise
Sit down against the wall with your back straight and your feet on the ground. Take a fitness stick weighing 16 pounds on your knee, about three inches from your knee.
Lift the heel up and press the fitness stick with both hands.
Repeat this routine 25 times.
6. Solve the problem of obesity in your lower body
Leg thickness greatly affects the physical beauty of women. This is related to heredity. If most members of your family have thick and fat legs, then you are likely to have bloated thighs. Sports physiologists have found that the fat in the lower body, that is, the fat accumulated in the buttocks and thighs, may be particularly difficult to eliminate. Fat in other parts of the body can easily increase or decrease fat cells, while fat in the lower body can't.
There are ways to make thighs thinner, and they are not complicated. As long as you persevere, it is entirely possible. The following are three methods recommended by experts after long-term research:
There are many kinds of sports. If your goal is chubby thighs, you'd better choose a sport that mainly exercises your legs. Because you exercise big muscles, such as thigh and hip muscles, you can increase the total number of calories burned.
The best exercises to exercise thigh and hip muscles are walking, cycling (including indoor cycling), cross-country skiing and climbing stairs.
Experts believe that running can burn fat, but for people with thick legs and fat buttocks, they may find running very hard and uncomfortable and don't want to stick to it. Therefore, it is a good way to combine walking with running. That is to say, walking is the main way, and several sprints are carried out on the way, one or two hundred meters at a time. After getting used to it, the running time is gradually extended.
Swimming is a very popular fitness activity. Experts believe that if you want to exercise your legs in the swimming pool, you can run at one end of the shallow water area, or put on a life jacket to do running at the other end of the deep water area. The resistance of water will make the legs move more laboriously, but it won't bear great vibration like running on the ground, so it is a good way to reduce fat in the legs and buttocks.
How much exercise is enough to make thighs thinner? If you have a healthy cardiovascular system, then you should exercise for 20 minutes every day; If you want to burn more fat and make your thighs more beautiful, you'd better exercise once every morning and evening for 20 to 30 minutes. In addition, you can also consider doing some gardening and other activities.
The intensity of exercise must be kept at a low level-at best, it can only reach the maximum limit of 60%. Keeping the intensity of exercise at this level can burn more fat. The length of exercise time is more important than the intensity of exercise. To lose fat, walking for an hour is equivalent to running for 20 minutes.
7. Prevent your arms from getting fat:
In daily life, the arm is the most active part, but most of the stretching direction is only the front or side. Because there is less movement in the back, the inner arm part is easier to relax. Moreover, the unused parts of muscles are very easy to accumulate fat, especially after the age of 25. In any case, to have strong muscles, you must cover everything.
Exercise the inner arm to make it strong.
Hands crossed, thumbs down, arms extended forward. After standing still for 2~3 seconds, put your hands back in reverse and extend forward for about 2~3 seconds. Slowly for about 10~20 times.
Keep your arms tight.
Massage your shoulders with one hand and keep shrugging. The pressed hand keeps pressing down on your arm, especially the inner muscles of your arm. * * * 5 times in about 5 seconds.
Improve the relaxation of the inner arm
Cross your palms at your ears, stretch upward and exert yourself, rest for 2~3 seconds and then relax. Exercise the muscles that you don't usually use, and at the same time you can give a positive attitude. * * * 5~ 10.
In muscle training, there are swimming, push-ups and other movements, as well as extended static movements. In the static aspect, it can make muscles tense continuously, and has the function of tightening and preventing fat precipitation; Dynamic exercises such as push-ups are more suitable for people with better physical strength.
8. Foods that can eat fat:
Fat is eaten, but eating it properly will also eat your excess fat. We might as well use some foods with lipid-lowering effect to help you eat body fat.
Vegetables: Garlic contains sulfur, and the sulfur-based compounds can reduce cholesterol in the blood, prevent thrombosis, help increase high-density cholesterol and help lose weight.
Cereals: Oats are rich in linoleic acid, which can prevent atherosclerosis. Corn is rich in calcium, phosphorus, selenium, lecithin and vitamin E, all of which can lower cholesterol.
Medical experts believe that there are many effective substances in human daily diet that can reduce excess fat in the body. People can lose excess fat while enjoying delicious food. In recent years, most of the popular weight-loss products in the world are made of cereals and marine foods. For example, some diet biscuits take beans, cereals and marine foods as raw materials, extract 32 kinds of nutritional elements and unique fiber components necessary for human body to lose weight, and adjust the nutritional imbalance by absorbing excess fat in the body. A small bag of biscuits and a cup of yogurt or soybean milk for breakfast are healthy and slimming.
9, drink more soy milk to lose weight:
Soybean saponin contained in soybean can reduce cholesterol and neutral fat in blood. The increase of neutral fat in human body will cause obesity, which is unfavorable to arteriosclerosis, hypertension, coronary heart disease and diabetes. Therefore, drinking more soy milk every day is good for your health.
Nutritionists believe that obesity is not overnutrition, but structural malnutrition. Due to the improvement of living conditions, people eat too many products rich in animal fat, which leads to endocrine and fat metabolism disorders, leading to fat accumulation and obesity.
Therefore, reducing the intake of animal products and increasing the proportion of natural plant foods in the diet structure are the only way to achieve healthy weight loss. Drinking fresh soybean milk regularly can balance nutrition, regulate endocrine and fat metabolism system, stimulate the activity of various enzymes in human body, decompose excess fat and enhance muscle vitality, which not only ensures adequate nutrition for human body, but also achieves the function of healthy weight loss.