Generally speaking, obesity itself is not fatal, but diabetes, coronary heart disease, hypertension, etc., which are easily complicated by obesity, do reduce life expectancy. Therefore, we all oppose blind weight loss, do not advocate "increasing weight and storing fat", but should try our best to be moderately fat and thin. In other words, we should calculate our ideal weight according to our own specific situation, and then control our weight within the ideal range through measures such as diet and exercise, so as to ensure our health and really live a long and healthy life.
1. leads to dyslipidemia.
Obese people, especially those with abdominal obesity, are more prone to hypercholesterolemia and hypertriglyceridemia, with abnormal increase of low-density lipoprotein and very low-density lipoprotein, while high-density lipoprotein decreases. At present, the reason why obese people are prone to hyperlipidemia is not very clear. The possible reasons are: firstly, eating more fat; secondly, storing more fat in the body; thirdly, hyperinsulinemia can increase blood lipids; fourthly, there is a problem in the clearance of blood lipids.
2. Increase cerebrovascular diseases.
Obese people are prone to hypertension, dyslipidemia and diabetes, while obese people with hypertension, dyslipidemia and diabetes are more prone to brain problems. First of all, such people are prone to cerebral atherosclerosis. Their cerebral vessels are hard and brittle, which are easy to rupture under the action of high blood pressure, resulting in dangerous cerebral hemorrhage and even life-threatening. Secondly, the tissue plasminogen activator inhibitor in the blood of obese people is also higher than that of ordinary people, which makes it difficult to dissolve the thrombus once it is produced, so obese people are prone to cerebral thrombosis, that is, cerebral infarction.
3. Increase the probability of suffering from hypertension
Obesity is closely related to hypertension. Among obese people aged 40-50, the incidence of hypertension is 50% higher than that of non-obese people. Moderately obese people are more than five times more likely to suffer from hypertension than those with normal weight and more than twice as likely to suffer from mild obesity.
4. Increase the heart load
The study found that the incidence of angina pectoris and sudden death in obese people increased by four times. This shows that obesity will definitely increase the burden on the heart and cause heart damage. The heart of a normal human body is like a water pump, constantly contracting and relaxing, maintaining the blood circulation. Obese people store too much fat in their blood, so the total amount of blood increases a lot, and the heart will also increase its contractility accordingly. When the heart is overwhelmed, it can no longer pump blood effectively, leading to the accumulation of blood in the cardiovascular system and even obvious heart failure.
5. Lead to fatty liver
About half of obese people suffer from fatty liver. The liver is the place where triglycerides are synthesized, but the liver doesn't have much extra space to store them. In obese people, the balance between triglyceride synthesis and transportation is unbalanced. Obese people consume more fatty acids, so the liver synthesizes more triglycerides. A large amount of triglycerides accumulate in the liver, leading to fatty liver.
6. Increase the risk of diabetes
Obesity is one of the important risk factors of diabetes. 80% of patients with type 2 diabetes are obese. Moreover, the longer obesity occurs, the greater the chance of developing diabetes.
7. Causes bone and joint diseases
There are three possible osteoarthropathy caused by obesity: osteoarthritis, diabetic osteoarthropathy and gouty osteoarthropathy. Among them, osteoarthritis is the most common and harmful. Osteoarthritis caused by obesity mainly affects knee joint, followed by hip joint and finger joint.
8. Obese people are prone to cancer.
According to the epidemiological survey, obese women are more likely to suffer from endometrial cancer and postmenopausal breast cancer, while obese men are more likely to suffer from prostate cancer. And as long as you are obese, both men and women are more likely to suffer from colon cancer and rectal cancer. The more serious obesity is, the higher the prevalence rate of the above cancers is.
9. susceptibility to illness
Obese people have reduced resistance to infection and are prone to respiratory infections. The incidence of pneumonia is very high. Skin wrinkles are easy to wear and tear, causing dermatitis, and the incidence of skin furuncle, urinary system and chemical system infection is also high. It is reported that the incidence of appendicitis is twice that of normal people. In the case of acute infection, severe trauma, surgery and anesthesia, obese people have poor stress response, often dangerous condition, low tolerance to surgery and anesthesia, slow postoperative recovery, and increased complications and mortality;
In addition, obese people's physical reaction becomes slow, and they are prone to various injuries, car accidents and other accidents, and are prone to fractures and serious limb injuries.
Weight loss principle
1, scientifically arrange three meals a day
Under normal physiological conditions, most people are used to having three meals a day. The biggest consumption of human body is in the morning of a day. Because after a night of digestion, the stomach has been emptied. If you don't eat breakfast, the energy consumed by the whole morning's activities will be provided by the dinner the day before, which is far from meeting the nutritional needs. Such long-term sterilization is easy to cause acute gastritis, gastric dilatation, acute pancreatitis, coronary heart disease, myocardial infarction and so on. If you eat at night, you will produce excess energy, and the remaining energy will be converted into fat, which is easy to get fat. So don't eat anything within three hours before going to bed is the best way to lose weight, and pay special attention not to drink or eat meat.
2. Control staple food and limit sweets.
If the original food intake is large, the staple food for three meals a day can be reduced by 50 grams. Try to eat less or not to eat too much starch and extremely sweet food, such as sweet potato, potato, lotus root starch, jam, honey, candied fruit, preserved fruit, malt extract, fruit juice candy and so on. Non-staple food can use lean meat, fish, eggs, bean products and vegetables and fruits with low sugar content.
3. Eat more and eat less
In the process of losing weight, it is best to follow the principle of more meals and less meals, and allocate the total amount of food from three meals a day to five meals a day. And the last meal of the day is best eaten 5-6 hours before going to bed.
4. Edible fiber
Dietary fiber can reduce weight: fiber can hinder the absorption of food, absorb water and expand in the stomach, form a larger volume, make people feel full, help reduce food intake, and have a certain effect on weight control. People can digest and absorb food rich in fiber in a certain period of time, and then discharge waste. People who eat more fiber in their diet chew more often, so they eat more slowly. In this way, the small intestine can slowly absorb nutrients, and the blood sugar level is difficult to rise. Because dietary fiber can promote intestinal peristalsis, if eaten in large quantities, constipation will naturally decrease, and the incidence of colorectal cancer will also decrease.
5. Drink water or soup in moderation.
Drinking water is an indispensable demand in people's daily life. You can eat watermelon and tomatoes to quench your thirst in summer. Watermelon juice, winter melon soup, diuresis Excessive water restriction can make obese people sweat gland secretion disorder, which is not conducive to body temperature regulation, especially urine concentration, metabolic residues are not easy to discharge, and can also cause symptoms such as polydipsia, headache and fatigue. Proper drinking water can replenish water and regulate lipid metabolism. Drinking soup is good for human health. It is found that soup is a good appetite suppressant. So some obese people use soup to lose weight.
Step 6 drink less
The main component of wine is alcohol, which is high in calories and can promote the deposition of fat in the body. Every liter of alcohol can produce 7 kilograms of heat. Protein, sugar and fat can also generate heat (1g protein and sugar each generate 4 kilocalories, while 1g fat generates 9 kilocalories), but they contain beneficial ingredients. And alcohol, which only contains calories, makes people blindly fat. It has been calculated that a large bottle of beer is about half a bowl of rice. Especially some people like to drink it after meals or before going to bed. If they often drink a lot and eat high-calorie food, it may cause excess calories, increase the accumulation of subcutaneous fat, and lead to obesity.
7. Eat less lean meat
100g Lean pork contains protein 16.7g, but its fat content is 28.8g Lean pork is actually not a food with high protein and low fat. Its fat content is higher than that of protein. So eating too much lean meat will greatly increase the intake of animal fat. People's fatness is related to their calorie intake.
8. Eat more foods rich in cellulose.
Proper intake of cellulose is not only helpful to reduce the direct intake of fat in human digestive tract. At the same time, cellulose can hinder the digestion and absorption of carbohydrates, slow down the speed of sugar molecules entering the blood, and help reduce the release of insulin, which will be very beneficial to prevent obesity, because high insulin is a signal for cells to store fat.
3-day diet
The Quaker's name for Sunday
Breakfast: half a grapefruit or orange, a slice of bread and two teaspoons of peanut butter.
Lunch: half a cup of tuna or half a steamed fish (any fish will do), a piece of bread and a cup of coffee or tea.
Dinner: two pieces of meat (any meat can be used, weighing 85g), a cup of boiled beans, a cup of boiled cabbage, an apple and half a cup of ice cream.
the next day
Breakfast: an egg, a piece of bread and half a banana.
Lunch: a cup of yogurt and five biscuits.
Dinner: two hot dog sausages, a cup of boiled broccoli, half a cup of boiled carrots, half a banana and half an ice cream.
the third day
Breakfast: five biscuits, a glass of milk and an apple.
Lunch: a boiled egg and a piece of bread.
Dinner: a cup of swallowed fish or a steamed fish (any fish will do), a cup of boiled cabbage, a glass of boiled cauliflower, half a banana and half a cup of ice cream.
prescriptive
1, yam
Yam contains a lot of starch, protein, B vitamins, vitamin C, vitamin E, glucose, crude protein amino acids, choline, allantoin and so on. As a highly nutritious food, Chinese yam soap is the precursor of synthesizing female hormones, which has the functions of nourishing yin, strengthening yang and enhancing metabolism. Dopamine in yam can dilate blood vessels and improve blood circulation. Improve human digestive function, enhance physical fitness, and improve skin's moisturizing feeling and color. Yam is a natural diet food for M M people. It contains enough fiber to make you feel full after eating, thus controlling your appetite. Secondly, yam itself is a kind of food with high nutrition and low calorie, so you can eat more without worrying about getting fat.
2, high protein
Processed carbohydrate foods can lead to obesity, uncontrollable hunger and appetite. Therefore, limiting the intake of carbohydrates and absorbing a large number of high-protein foods can reduce weight and keep slim. The cycle of this diet is two weeks. In the 14-day slimming plan, patients can only eat proper amount of vegetables, but they can eat enough milk, eggs, meat and fish. This puts the body into a state of relying on fat instead of carbohydrates to provide energy.
3. Soy milk
Soybean saponin contained in soybean milk can reduce cholesterol and neutral fat in blood. The increase of neutral fat in human body will cause obesity. 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 that witnesses have enough nutrition, but also achieves the role of healthy weight loss.
4. vinegar
Vinegar fever is rising at home and abroad. For example, obese people in America and Japan are drinking vinegar to lose weight. Vinegar contains volatile substances, amino acids and organic acids. It is reported that taking1.5 ~ 20ml vinegar every day can play a certain role in losing weight. A kind of health vinegar made in Shanghai is also very good. In daily life, there are many ways to eat vinegar. You can dip it in, mix it with raw food, or put a little vinegar in the soup to adjust your appetite.
Common fruit calorimeter: Name of calories Name of calories Coconut 7000.0 calories/kg banana 1542.4 calories/kg longan 1400.0 calories/kg litchi 958.9 calories/kg pomegranate 1 105.3 calories/kg litchi 958.9 calories/kg. 674.7 calories per kilogram of kiwi fruit/66 kilograms of sugarcane juice: 45 peaches1.6 cal/kg guava 422.7cal/kg apricot 395.6cal/kg plum 395.6cal/kg bayberry 34 1.5cal/kg melon 333.3cal/kg carambola 329.5cal/kg strawberry 334.
5. Black rice
Experiments show that the pigment in black rice is the strongest among all kinds of rice. This pigment is also rich in flavonoids active substances, which is five times that of white rice, and is very effective in preventing arteriosclerosis. Remember to soak rice in water and cook it with rice, so that you can eat all the nutrients of black rice. You can have some milk and eggs for breakfast. Breakfast and lunch are full, and dinner is only seven points full.
6. Beef sauce
The effect of gastric lavage is good, and some soda biscuits are added. This kind of beef soup is usually cooked with cow hind legs, onions, carrots, egg whites and some red wine.
7.potatoes
Potato is a kind of food rich in dietary fiber, which is rare and contains a lot of vitamins and minerals. Every148g of potato produces only 100 calories, the real starch content is less than 2%, and it contains no fat, which can effectively control the total fat intake in people's daily diet. Aromatic compounds contained in tea can dissolve fat, and turbidity can prevent fat from accumulating in the body. Vitamins B 1, C and caffeine can promote the secretion of gastric juice, help digestion and reduce fat.
Functional and toxicological experiments show that it can promote fat metabolism and decomposition, maintain normal physiological functions, and overcome the shortcomings of diet-reducing products such as food substitution, foreign exchange elimination, and nerve inhibition, which destroy the diet law, reduce human function and induce other diseases.
Tea polyphenols in tea have the functions of improving metabolism, antioxidation and scavenging free radicals. Many triglycerides can decompose lipase and activate protein kinase, thus reducing the accumulation of fat cells, thus achieving the effect of losing weight. Surgical weight loss can be divided into weight loss surgery to improve the systemic symptoms of obese patients, such as overweight, hypertension, hyperlipidemia, diabetes and other symptoms, such as gastric reduction, gastric bypass, gastric banding, intragastric water polo therapy and so on. And liposuction and local body shaping.
Gastric reduction
Laparoscopic gastrectomy is also called sleeve gastrectomy. Because the operation will cut off 80% of the stomach volume, it will not only reduce the food intake, but also reduce the secretion of ghrelin, a hormone that stimulates appetite, so the appetite will also decrease. About 10- 15 body mass index or 70% excess weight can be lost within two years after operation. For people with high body mass index (over 40 years old) who are difficult to reduce their food intake, stomach reduction surgery can achieve ideal weight loss effect.
Gastric bypass
Gastric bypass surgery refers to a series of similar surgical operations to treat obesity, which is characterized by changing the path of food passing through the digestive tract, slowing down the gastric emptying speed, shortening the small intestine and reducing absorption. According to the data of the National Health Center of the United States in 2008, gastric bypass surgery has replaced gastric volume reduction surgery as the most popular weight loss surgery in the United States since 2000, with about 654.38+million cases performed every year. Gastric bypass surgery is gradually being replaced by gastric band surgery.
Gastric band
Gastric band, full name laparoscopic adjustable gastric band weight loss surgery. It means that the silica gel binding band is bound to the upper part of the stomach by laparoscopic surgery and can be adjusted by water injection. The purpose of gastric band surgery is to treat obesity. Adjustable gastric band surgery is one of the four best therapies for obesity, and it is also the most widely used therapy in the United States and Europe.
Intragastric water polo
Intragastric balloon, also known as gastric balloon, is a very effective medical method to lose weight: the principle of losing weight is to put a silicon balloon into the stomach through gastroscope, and then inject normal saline into the balloon to make the stomach full, induce satiety and help control appetite. The effect of stomach water polo acupuncture on losing weight of Asians is obviously higher than that of Europeans. There is also a stomach water polo chart showing that the cause of obesity in Asians is related to the problem of blood sugar control in the family. Stomach water polo can not only provide satiety in the stomach, but also regulate the secretion of anti-insulin in the intestine. In addition to the effect of losing weight, it can also significantly alleviate the condition of Asian diabetic patients. Its specific mechanism is still under study. Gastric bypass for gastric bypass surgery
Band for gastric band surgery
Stomach water polo therapy
Quickly lose 75% of excess weight, slowly lose 20-40 kg, lose 15-20 kg in 2-5 years, and lose10-0/5 kg in 6 months. The operation is difficult to recover, and it is easy to recover.
Stay in hospital for 5-7 days
2 weeks recovery
1.20 minutes of operation pain, hospitalization 1-2 days.
1 week rehabilitation
60-minute outpatient service, low surgical pain.
2-3 days
Postoperative care 15 minutes 1 2 3 mortality within 30 days related to laparoscopic scar-free laparoscopic surgery.
Surgery-related mortality was 2% within 30 days.
Within 30 days, the operation-related mortality rate was 0.2%.
0 can not be used for teenagers when obesity is life-threatening, but it can be used for teenagers. 4 5 6 expenses: 60,000-80,000 RMB: 50,000-60,000 RMB: 20,000-30,000 RMB 65,438+0.0.5% intraoperative mortality, general anesthesia risk, laparoscopic bleeding risk and common abdominal surgery risk.
2.0.05% intraoperative mortality, general anesthesia risk, laparoscopic bleeding, common risk of abdominal surgery.
3.0 Intraoperative mortality There is no risk of oral local anesthetics. Potential postoperative side effects include nausea, vomiting, suture breakage, suture leakage, chronic malnutrition, potential postoperative side effects such as nausea, vomiting, belt slippage, intestinal obstruction, gastritis, bad breath and farting, potential postoperative side effects, nausea within 3 days, 5% of patients, severe nausea and vomiting within 65,438+0 weeks, allergic reaction (rare) and weight loss after operation.
Within three months after operation, patients need to wear elastic clothes to pressurize, which can stop bleeding early, reduce edema, and then promote the healing of subcutaneous adipose tissue cavity and skin contraction. Generally, patients can move normally for one or two days after operation, and the swelling disappears about six to eight weeks after operation, and the final result can be seen about two to three months after operation.
Be careful in weight loss surgery.
It is said that cosmetic surgery is addictive. After weight loss surgery, can careful control rest easy? Then you are all wet. After losing weight, your tight skin becomes loose. What operation should I do? Otherwise, you will face many postoperative sequelae ... so if you want to lose weight, you should eat less and exercise more. Gastric bypass surgery not only has obvious advantages in weight loss, but also has obvious curative effect on type 2 diabetes caused by obesity. Moreover, the study also shows that if obesity is complicated with type 2 diabetes, the postoperative cure rate of type 2 diabetes will be improved accordingly if weight-loss surgery can be carried out as soon as possible. Of course, the risk of gastric bypass surgery is also higher than that of adjustable gastric banding. High risk, high income!
After the operation, you should control your diet and exercise. The incidence of iron deficiency anemia is also 50% higher than before. And osteoporosis can't be ignored. Although the malnutrition degree of adjustable gastric banding is low, it is not completely absent. It is necessary to supplement vitamins and minerals. Duoyan Zheng's weight-loss aerobics was developed by himself after studying in Japan, which consists of four parts.
Action classification
The first part is the main stovepipe part of street dance exercise; The second part is dumbbell exercise, which is mainly used for thin arms; The third part is aerobics, that is, the shaping part, and the last part is yoga mat exercise, which is used to slim the waist and abdomen.
Call to action
Because it has many advantages, such as simple action, easy for anyone to understand, less space and place requirements, less time, fast weight loss, suitable for the Asian system and so on, it is called the Asian slimming exercise. Key points: This kind of action is demanding and difficult. In addition to the basic part, it is best to have friends to guide you or help your family meet the training requirements correctly. Duoyan Zheng's dumbbells lose weight.
Weight loss exercise
By doing this set of "sofa exercises", MM can easily lose weight at home and get rid of obese fat.
Step one: turn around.
Action focus: sit in front of the sofa, knees together, upper body twisted in the opposite direction. Do it three times after each time 10 second, and then switch sides.
Stretching position: left and right waist muscles.
Step 2: Side waist
Action focus: lean on the handle of the sofa, stretch easily, pause for 5 to 10 seconds, then change sides and do it three times in turn.
Stretching position: left and right waist.
The third step: lift your hips and abdomen.
Action focus: Sit at the front of the sofa, hold the handle of the sofa with both hands, lift with your feet together and knees up, stop for 2 seconds every time you lift 1 time, then put it down and go back and forth1time.
Stretching parts: muscles in the front abdomen and buttocks.
Step 4: Stretch your back.
Action focus: put your hands on the back of the sofa, keep your arms as straight as possible, and hold your chest out. Every time/kloc-rest after 0/5 seconds, repeat 3 times.
Stretching position: back muscles.
Step 5: Behind the hips
Heavy movements: bend the front legs and thighs flat, straighten the rear legs with knees down, lean forward, pull the sofa with both hands straight, and repeat for 3 times after the movement lasts 10 second.
Stretching position: the muscles behind the buttocks.
Step 6: Long legs
Action focus: 1 Put your feet straight on the sofa, and 1 Put your feet bent on the ground, and lean in the direction of straightening your feet. After each action is held for 10 second, repeat it three times.
Stretching position: the muscles behind the thigh.
thigh
Action focus: 1 feet straight, and 1 feet bent, knees down. After the action is held for 10 second, repeat for 3 times.
Stretching position: front thigh muscle.
Step 8: Legs and Hips
Action focus: Sit your hips on the front of the sofa, straighten your knees, keep your body and abdomen close to your thighs as much as possible, and pause for 10 to 15 seconds. Ordinary people can do it according to their own abilities.
Stretching parts: muscles at the back of thighs and buttocks.
yoga
Tiger style
Kneel on the bed and keep your arms and thighs vertical. Exhale, bend your right leg forward, arch your spine upward, lower your head and try to keep your nose close to your knees. Hold this position and hold your breath for 6 seconds. Inhale, lift your right leg up, bend your knees, look up, stretch your feet forward, and point your toes in the direction of your head. The spine bends downward. Hold this position for 6 seconds. Repeat 3 times. Switch legs and do it three times.
Efficacy: balance the meridian system, enhance the control and balance of the body, and make the leg muscles more slender.
arch form
Lie prone, bend your knees, keep your heels close to your hips, and grab your ankles with both hands. Inhale, hunch your back and lift your feet, and lift your head and chest together. Hold your breath for six seconds and look up. Exhale, slowly lower your legs, chest and head and return to the starting position. Then let go. Practice for 5 rounds.
Efficacy: it is beneficial to the spine and waist joints, and the abdominal muscles and internal organs are massaged.
Push-friction type
Sit with your legs apart and stretch forward. Lock your fingers and imagine yourself holding the handle of the stone mill. Exhale, bend forward and lean forward. Push to the right, inhale and lean back as far as possible, push back. Exercise around the waist, ten times clockwise and ten times counterclockwise.
Efficacy: Exercise waist muscles, adjust the regularity of the whole menstrual cycle, and can also be used for postpartum recovery.
Eagle style
Legs together, hands crossed on the chest, standing in a mountain posture. Bend the left leg, and then the right leg bypasses the left knee from front to back and is stacked on the left thigh. The foot is hooked on the left calf and the body is balanced on the left leg. The left elbow is stacked on the right elbow, the elbows are stacked up and down, the arms are staggered perpendicular to the ground, and the fingers are pointing to the sky. Take a deep breath, press down while breathing, hold 15-20 seconds, then return to the mountain posture and repeat the action on the other side.
Efficacy: Reduce the fat of ankles, calves and buttocks.
salamba sirsasana
Bend your legs, sit on your legs, lean forward, and support two crankshafts on the ground to form a triangle with your body shape. Lift your hips, your thighs are perpendicular to the ground, then put your head on three corners and put your head in your hands. Straighten your feet, point your toes to the ground, and slowly move your legs to your head until your back is perpendicular to the ground. Tighten your abdomen, push your hips back, exhale, lift your legs, bend your knees, and your thighs are parallel to the ground. Inhale, straighten your feet, extend your toes upward, and put your legs together to form a vertical line. After holding 1 min, slowly return to the initial action along the original road.
Efficacy: Exercise legs, buttocks and abdomen, and reduce fat.
utthita trikonasana
Straighten your legs, spread them about two shoulders wide, and lift your arms up to shoulder height. The upper body bends to the rear of the right leg, the left hand is placed behind the right palm, and the right arm is straight. When looking at the fingertip of the right hand, the left arm and the right shoulder are in a straight line. After a few seconds, return to the initial action.
Efficacy: used for obese people in the legs.
dance
Dance is an action with a sense of rhythm and rhythm, which can make people feel happy and cultivate their mood with music. Disco dancing is very popular among middle-aged and elderly people, which not only helps to treat some diseases, but also helps to lose weight. But don't exercise too much to avoid injury.