How do high school students lose weight healthily?
High school students should not blindly eat and exercise to lose weight.
Current situation of students' weight loss: More than 74% middle school students lose weight blindly.
Wuhan Institute of Physical Education conducted a questionnaire survey on middle school students in Wuhan, Beijing, Shanghai and other cities 12. The survey found that the proportion of students who participated in weight loss was as high as 83. 19%. However, when the body mass index was identified, it was found that 39.28% of them were underweight, 50.26% were normal, and only 10.46% were obese. More than 74% middle school students fall into the misunderstanding of losing weight and lose weight blindly.
High school students should not blindly eat and exercise to lose weight.
What is blind weight loss?
Blind weight loss, on the one hand, means that the weight is within the healthy range, but they think they are too fat to lose weight; On the other hand, it refers to people who need to lose weight, taking a harsh diet or a single high-intensity exercise to lose weight. For example, excessive dieting, only eating certain fruits or foods, partial eclipse or fasting, only exercising without controlling diet, etc. Such a series of unhealthy weight loss behaviors belong to blind weight loss.
What time? Thin is beautiful? When it becomes a kind of public consciousness, vulgarity among middle school students is even more inevitable. They are in adolescence and love beauty more than other social groups. The conformity of aesthetic consciousness, the temptation of slimming advertisements and the lack of health education in schools have created many middle school students? I'm obese? This feeling.
The data also shows that most people use dieting to lose weight, some people take medicine to lose weight, and some girls try surgery to lose weight. Only 0.72% of them have received the guidance of weight loss experts.
The specific hazards of middle school students' blind weight loss are as follows:
1. Excessive dieting and weight loss make brain cells lack enough fat, which affects brain activity and ultimately intelligence.
Tests conducted by German medical researchers show that about 60% of human cells are protein, about 30% are fat, and the fat in brain cells is as high as 60% ~ 65%. Fat is an important substance for brain work, and the remaining fat can stimulate the brain, making it speed up information processing and enhance memory. Therefore, if middle school students deliberately go on a diet to lose weight too early, brain cells will lack enough fat, which will affect brain activity and ultimately intelligence.
2. Girls lose weight blindly in adolescence, which will disrupt the endocrine regulation function of the body, cause menstrual disorder and even amenorrhea.
Because the increase of fat content in adolescent girls is the natural result of normal growth and development, and it is also the basis for ensuring sexual development. If you lose weight blindly during this period, the body's fat content will not meet the physiological needs, the endocrine regulation function will be disordered, the arrival of menarche will be delayed, and people with menstrual cramps may even have amenorrhea. Therefore, it is very harmful for girls to lose weight blindly in adolescence.
3. Children lose weight blindly, grow or stagnate, resulting in short stature.
According to experts, teenagers are in a vigorous period of growth and development, and the food they eat every day should provide enough energy for growth and development in addition to maintaining normal physiological activities. If you lose weight blindly, it will affect the needs of normal growth and development. Keep this state for a long time, the child's height will grow too slowly, or nutritional dwarfism may appear.
4. Adolescents are afraid of obesity, refuse food excessively, and are prone to anorexia or anorexia nervosa.
About 95% women have a similar anorexia tendency in adolescence: they are afraid of being fat and depressed, so they go on a diet and refuse to eat, which leads to weight loss, malnutrition and even refusal to maintain the minimum weight. Anorexia patients are often difficult to treat, so about 10%-20% people die young. The main reasons are complications caused by malnutrition and suicidal behavior caused by depression.
First, diet articles
1, a bowl of soup before and after meals
In order to be delicious, school canteens often put a lot of oil or spices, so that you will unconsciously consume too much oil, which will eventually lead to fat accumulation. In order to lose weight, you need to prepare two bowls of soup when you eat. One bowl is for drinking before meals, and the other is for brushing oil. What dishes should be brushed if there is too much oil?
2, only eat eight points full.
Eating in the dining hall, especially after school, is generally in a hurry, which will lead people to eat more, or often eat more. In order to keep slim and prevent fat growth, you need to chew slowly. Try to keep the food in your mouth for a long time, chew a few more bites and then swallow it. Besides, remember and obey? Eight points full? The principle of.
3. Maintain a balanced diet.
Eating in the dining hall, because there are few food choices, all those foods come and go. Over time, it is easy to cause malnutrition for this reason. At this time, you need to learn to eat healthily. Even if you have favorite foods, you need to change those foods with low calories and low nutritional value frequently.
It is essential to exercise every day.
Whether in the morning or evening, keep proper exercise and jog for more than 30 minutes every day. If you persist for a long time, you will definitely have good results.
Second, sports articles.
1, jump rope
One or more people can jump rope in the dormitory corridor. Skipping rope is also a good exercise to lose weight. Just stick to it for 20 minutes every day.
Efficacy: it can effectively thin thighs and calves and shape beautiful legs.
There are many kinds of yoga. You can choose yoga that is easy to learn and can slim down the whole body.
Efficacy: lose weight, perfect body shape and improve temperament.
2. Yoga
Set aside 30 minutes to practice yoga with your roommate every night. Yoga comes from the ancient Indian fitness method, which can not only strengthen muscles, increase toughness and flexibility, but also keep slim.
The above is the method I introduced for high school students to lose weight. As long as you persist in it for a long time, it will be effective. Losing weight is not easy, it takes perseverance and patience.