I can't find the right size for my clothes; when I get on the scale, I look down at my belly; I go out for a walk, and I start to gasp before I take a few steps...
The pain of obesity, ordinary people will not understand, but there is a group of people who feel the same, they are fat friends with large base weight.
So are you big base weight?
The method of judging is also very simple, according to the body mass index BMI, if your BMI > 28, then pay attention. Because you are the above large base obese population.
Calculation formula: BMI = square of weight (kg) / height (m). After calculating the results, don't think that this just affects the body, obesity is called the "source of all diseases", so to speak: the fatter the body, the more serious the consequences.
1. Increase the burden of health
A series of common diseases such as diabetes and hyperlipidemia are related to obesity. Among the controllable factors of cancer, tobacco, alcohol, obesity, etc. are clear carcinogenic factors.
According to a Follow-up survey of more than 43,000 adults in Europe, the increase in waist circumference and the risk of 10 cancers associated with obesity (such as kidney cancer and liver cancer) will increase by 13%.
Another study showed that the content of body fat was significantly correlated with blood lipids, blood sugar and other indicators.
2. Increase joint burden
The fatter people are, the joints tend not to be too good, mainly because our knees and joints have to bear the weight of our body.
Weight-bearing joints, mainly refer to the hips, knees, ankles, etc., when we are walking and moving, these joints have been bearing the weight, and continue to be subjected to tens of pounds of pressure.
Healthy joints can bear their own standard weight, but once the weight base is large, when going up and down the stairs, jumping, the weight-bearing cartilage structure on the joint surface will be squeezed, and once the load is exceeded, the results can be imagined.
3. Reduce brain activity
Excessive obesity can also affect the brain's memory and cognitive abilities. According to a survey: the higher the body fat content of people, the slower the reaction rate, in other words, the more fat, without harming health, may make you "stupid".
Seeing this, presumably, you have recognized the harm of excessive obesity, and it is not yet time to start, when to stay? However, if you want to become healthy and thin, you must avoid these mistakes.
1. Do not be anxious to "throw in the doctor"
Weight loss heart, many fat friends in the choice of slimming methods, may credulously believe in the "rapid weight loss method" circulating on the Internet, such as "wrapping plastic wrap" or "sweating clothes", "taking diet pills", fat dumping machine and so on.
These methods (wrapping plastic wrap and wearing a sweaty suit) are nothing more than dehydration to achieve a weight loss, but dehydration is not weight loss, when you ingest water, there will be a rebound.
For the so-called drug weight loss, in principle, it is more of an endocrine effect, leading to endocrine disorders and affecting gastrointestinal health. The skin will also deteriorate as a result. Like what kind of fat dumping machine, I advise you not to pay this "IQ tax", which will cause irreversible damage to internal organs if it is serious.
2. Don't limit calorie intake too much
The weight base is large, and the energy required to maintain the normal operation of the body is more, so for the large base weight losers, it must not be blindly reduced calorie intake.
Otherwise, the body will enter the "power-saving mode" due to lack of energy, resulting in a decrease in basal metabolism and the loss of muscle and water, which will make you become a fat-prone physique. Fat is more stubborn.
During weight loss, control diet and control calories, you can refer to this formula: [height (cm) -105] * 30 (kcal) for calculation, people with a large amount of exercise, can be increased as appropriate.
If you want to lose weight, according to the rate of losing 1-2 pounds per month: daily energy intake can be appropriately reduced by 300-500kcal. Minimum energy intake cannot be less than 1200kcal.
3. Don't overlook nutrients that help you lose weight
The weight base is large, not only the energy intake requirements, the normal operation of the body is inseparable from the reasonable intake of nutrition.
For example, you should eat more protein foods that help maintain muscle, meat, eggs, milk beans, etc. (such as fish, shrimp, chicken breast, eggs, milk); you should also eat more coarse grains, nut foods, which are rich in vitamin B, which is very helpful for the metabolism of fat and sugar; as for fresh vegetables and fruits, not only low calorie, but also the main source of vitamin C, the above 3 types of foods should appear in your weight loss list.
A small tip: people who often eat out, when eating all kinds of food, can take their fists as a reference, vegetables and fruits to eat enough three fists, a punch of staple food, a fist of protein food can be.
4. About the choice of exercise mode
In the choice of exercise mode, considering the problem of joint pressure, it is recommended to reduce the operation of joint pressure such as running, jumping rope, etc., which are likely to cause injury. It is recommended to swim and ride, which reduces the pressure on the joints, and the fat burning effect is also good.
5. Weight loss programs cannot be set in stone
Large base obese people, it is easier to lose weight at the beginning, you will see their weight drop quickly in a short period of time. But while enjoying the results of weight loss, I hope that you can adjust the plan appropriately according to your weight loss progress to prevent the emergence of bottlenecks.
For example, when you follow the original weight loss plan, control diet and regular exercise, and find that your weight has not decreased for a long time, you may wish to adjust the exercise program: you can extend the time and increase the intensity of a certain exercise, you can also intersperse some strength training, different combinations of movements, you can improve fat burning efficiency.
In terms of diet, you can increase the intake of some protein and dietary fiber in an appropriate amount, and use the method of eating less and eating more meals. The effect is better.