One is simple obesity:
Type a: overeating type
Class A often does things while eating snacks. When buying food, only buy what is right for your appetite, whether it has nutritional value or not. Seeing your favorite food often gets out of hand. I like greasy and greasy food and cream products. Often go out to eat with friends. I often eat all the food when I eat. Never care how much you eat.
Suggestion: overeating should gradually reduce the amount of food. You must know that you can't lose weight without controlling your diet, but you should avoid going to extremes when dieting. Eating a fruit or drinking a large glass of water before meals will effectively reduce your food intake. Learn to calculate the calories contained in food and fully realize the threat of calorie accumulation to you.
Type B: unscientific diet type.
Class B often skips breakfast and has an irregular diet. Eat quickly. When dieting, I like to go to extremes and strictly control my diet. I occasionally overwork and blame myself too much. Dinner is usually the most abundant. Always give yourself an excuse to "eat".
Suggestion: unscientific diet is very important to lose weight. It will not bring you too much pain, but also bring you unexpected results. Reorganize the diet plan, chew slowly, reduce the intake of meat and fat, and eat more coarse grains and vegetarian food.
Type c: emotional obesity
Class C often overeat to relieve anxiety. They often look for food like ants on hot bricks. As long as you eat, it will be out of control. A person often feels lost and lonely. People are often accused of overeating. Often depressed or anxious in daily life.
Suggestion: Emotional obese people often live in an unsatisfactory state of mind, but they don't know how to get rid of it. The result of trying to get comfort from food is to make yourself fatter. Therefore, learn to color your gloomy mood, make friends, go for an outing, study and rearrange your life. I believe that "since God has given talent, let it be hired!" .
Type d: lack of exercise
Class d can take the elevator and never climb the stairs. Never walk or ride a bike when you can drive. I never want to take part in any sports activities, and I am not interested in sports activities. I'd rather lie down than sit. Hate housework. Even walking is slower than others.
Suggestion: Lack of physical exercise and diet are the two main factors to lose weight. Too little exercise will certainly lead to fat accumulation, so all you have to do is run, jump rope and do aerobic exercise. All kinds of exercises will not only make your figure in balance, but also make you full of energy.
At present, the pathogenesis of metabolic syndrome is still unclear. On the surface, it is insulin resistance, but it is found to be a polygenic hereditary disease, which is affected by environmental factors (mainly unscientific lifestyle). The main causes of the disease are: genetic history of hypertension and other diseases, high body fat content, especially in the abdomen; Excessive intake of fat and sugar in the diet; Lack of exercise and physical exercise; I can't control my emotions or have bad hobbies such as smoking and drinking.
How to prevent metabolic syndrome in life: several persistence: one belief: breaking with obesity; Two elements: don't eat more, take one more step; Three don't touch: don't smoke, don't drink, don't stay up late; Four tests: check blood pressure, blood sugar, blood lipid and blood viscosity regularly; Five or six months: I don't want to lose weight quickly, and I can lose 1-2 kg every month; Seven or eight points full: the diet should be "total control, structural adjustment, and the order of eating is reversed", that is, only seven or eight points full, mainly vegetarian, and balanced nutrition. When eating, eat vegetables first, and then eat staple food and meat when you are almost full. Stay away from western fast food.
Second: muscle obesity:
People with muscular obesity belong to muscular obesity. Although they don't have much fat, they have a lot of fat attached to their muscles. There is fat on the calf, dark complexion and strong muscles. Usually prefer to eat non-staple food and staple food. Most of these people loved sports when they were young, but when they were old, they reduced their exercise or stopped exercising. It's best to go to the gym by yourself, and you can know whether you are muscular obesity by testing instruments.
Muscle obesity: refers to people with more body muscles and fat (both heredity and athlete experience will form this constitution)
Some of them can't lose weight for a long time no matter what they do. The reason may be that their insulin is too high, which affects the consumption of fat. This is related to long-term inactivity and high-calorie eating habits. Even if you start exercising, it will take some time to gradually reduce the excessive insulin.
It will take some time. Here are some suggestions for everyone:
1: Aerobic training for a long time, and gradually increase the time to 1-2 hours. At that time, protein in muscle will be used for energy supply. You can look at the figure of a long-distance runner:)
2. Strength training adopts the principle of small weight for many times. Preferably more than 20 times. Take a combination of whole body training and local training in key parts.
3. Diet structure change: change animal protein into plant protein.
4. Control the overall calorie intake and have a balanced diet. Diet is very, very important
5. Local stretching can make muscle fibers thin and limbs slender.
6. perseverance
Three: training guide:
(1 mainly used for aerobic exercise for more than 20 minutes (aerobic exercise reserves heart rate of 50%-85%, and the maximum oxygen intake of 50%-85% achieves the effect of cardiopulmonary function training) combined with equipment exercise.
(2) The scientific speed of reducing fat is 1-2 kg a week.
(3) The concepts of fat and straightening are not absolutely bad.
(5) If the guest is overweight, running is not recommended, which will cause too much pressure on the knees.
(6) The weight of equipment training is generally 60%-80% of teenagers' weight 12- 15 times. Of course, according to the situation of the guests, beginners need gradual and advanced training principles)
(7 What are the benefits of equipment training for fat reducers? )