1, the harm of excessive weight loss
First, excessive weight loss will affect the development of girls.
Fat is one of the main sources of human energy. Generally speaking, before menarche, girls should have at least 17% of their body weight and at least 22% of their body fat to maintain normal menstrual cycle. Therefore, if there is too little fat, it will lead to insufficient energy intake, and a large amount of fat and protein in the body will be consumed abnormally, which will lead to obvious lack of estrogen synthesis disorder, thus affecting menstrual cramps and even menstrual thinning or amenorrhea.
Second, excessive weight loss will make women look old.
Female skin can be soft and smooth, and fat plays an important role. Subcutaneous fat can make skin smooth and firm, elastic but not soft. Fat can help the body absorb fat-soluble vitamins A, D, E and so on. If the fat supply is insufficient for a long time, malnutrition and growth retardation will occur, especially vitamin A deficiency will endanger skin health. Vitamin A deficiency can lead to dry skin, desquamation, keratinization, goose bumps or a coarse sand-like feeling when touched.
Third, excessive weight loss can easily lead to osteoporosis.
Adequate fat is the guarantee for middle-aged and elderly women, especially postmenopausal women to maintain normal estrogen concentration. Fat is one of the important sources of estrogen. If people are too thin and have too little body fat, estrogen will be seriously insufficient, which will lay a hidden danger for osteoporosis.
At present, the most commonly used method to measure obesity is "waist circumference divided by hip circumference". The female index 1.0 is normal, and the male index is 0.8. If the female index is below 0.7, it belongs to low fat content.
2. Ways to lose weight healthily
1, set a diet slimming goal.
First of all, make your own weight loss goal, that is, your ideal weight or standard weight, and record it in a place where you can often see it to remind yourself.
Step 2 record the weight loss process
Record the daily weight change, or present the weight change in the form of cards or charts, so as to know how far it is from the set goal and whether it is necessary to adjust the weight loss progress.
3. Ensure negative thermal balance.
The principle of dieting to lose weight is that the calorie intake needs to be less than your consumption. Control the intake of total calories every day to ensure the negative balance of calories.
Step 4 eat a balanced diet
The healthiest way to lose weight is not to eat a certain food in isolation, but to eat it in a balanced way. If you need to reduce the intake of carbohydrates to lose weight, you can't completely skip this kind of food, but you can adjust it from half to 1/3 or even 1/4. It is necessary to ensure a balanced diet.
5, the diet should be light
The diet during weight loss must be light and less salt. The more salty you eat, the more you want to eat. Moreover, eating less processed foods with sauces, which are rich in sugar and starch, will increase calorie intake.
Step 6 control fat and calories
Always pay attention to the calories of food when eating, reduce the intake of fat in the diet, and increase the food of fish and poultry. At the same time, we should pay attention to the law of eating, don't overeat, and slow down the time of eating appropriately, and the time of each meal should not be less than 20 minutes.
7. Diversification of breakfast
A nutritious breakfast helps to improve the metabolic level of the body and consume more energy in a day. The added energy of breakfast should account for about 30% of the total energy, and carbohydrates, protein and fat should be included. Such as: eggs, whole wheat bread or oatmeal, milk and a fruit.
8. Eat lunch reasonably.
Lunch at noon should be full at eight points, and the intake should be reasonable and comprehensive. Make sure that vegetables and vegetarianism account for half of the total lunch, meat accounts for 1/4 and staple food accounts for 1/4. Sometimes corn or sweet potato can be used as a staple food.
9. Do not eat for more than seven minutes.
Because dinner is close to bedtime, you can't overdo it or eat it. Vegetarian food can be staple food, such as vegetables, bean products, fungi and so on. And you can't eat more than seven points full. You can eat cucumber Flammulina velutipes soup, oatmeal mixed rice, mung bean sprouts and fried eel silk.