Spring
Let's lose weight together
The first big thing in the spring: lose weight!
February does not lose weight, March is sad,
April wears short sleeves and a lot of meat
What is the biggest "stumbling block" on the road to weight loss?
Is exercise difficult to stick to?
Or can't resist the temptation of food?
Obesity is not only not beautiful and not handsome, can not achieve the freedom of dress, more importantly, obesity is easy to cause coronary heart disease and hypertension, diabetes and non-alcoholic fatty liver and other diseases and a variety of complications, accelerating aging and death.
Weight loss is also scientific, some people blindly diet, resulting in the body began to consume protein energy, resulting in a series of discomfort, such as fatigue, anemia, hair loss, especially some women even have amenorrhea.
Take a look at the disease control experts for everyone to reduce fat.
01
First of all
Weigh it, count it
We find out the long-sealed weight scale, take it to the place where others can't see, quietly stand up and weigh it, do the math, and know our fat and thin state!
Method 1: The current accepted criteria for judging are body mass index (BMI), body mass index (BMI) = body weight (kg) / height (m).
Mainland BMI classification criteria: BMI (kg/m) < 18.5 is too low weight; 18.5 to 23.9 is normal weight; 24 to 27.9 is overweight; ≥ 28 is obese.
Method 2: A relatively simple measure is waist circumference (WC), measured by standing upright, with both arms naturally drooping, feet about 25 to 30 cm apart (shoulder width), placing the soft ruler at the midpoint of the lower edge of the iliac crest and the twelfth rib (i.e., the narrowest part of the waist), measuring the length horizontally around the abdomen (at the end of exhalation).
▼ Figure 1 Correct measurement of waist circumference
Abdominal obesity (centripetal obesity) is judged by 90 cm (i.e. 2 ft 7 inches) ≥ male waist circumference and≥ 85 cm (i.e. 2 ft 5 5 inches) in female waist circumference.
02
Lose weight
The right way
(1) If you are obese or severely obese, you should go to a regular hospital (do not blindly believe in advertisements to go to the street slimming shop, massage shop or beauty shop, not to mention the online store) for examination, and the doctor will supplement it with drugs or surgery according to the situation.
(2) There is no shortcut to losing weight and maintaining weight, "keep your mouth shut and open your legs" is really true!
Before losing weight, it must be understood that weight loss is fat loss, not muscle loss.
1. Calculate the total calories you need to consume every day.
If your BMI is between 24 and 27.9 (overweight) or ≥28 (obesity), you need to consult a doctor to determine your daily energy needs according to your situation.
If your body mass index is 18.5 to 23.9 (normal weight), you can calculate it with this formula: total daily calories required = ideal weight× calories per kilogram of body weight, ideal weight (kg) = height (cm) - 105.
For example, Xiaomei is 165cm tall, her ideal weight is 165cm minus 105, then less than 60kg is her ideal weight. If the number of calories consumed per kilogram of ideal body weight per day is 30 kcal, then the total calories she needs to consume per day are: 60×30 = 1800 kcal.
Everyone calculates their daily calorie needs according to their daily labor intensity with reference to Table 1.
▼ Table 1 Calories per kilogram of ideal body weight per day for different groups of people
2. Healthy eating. On the basis of a balanced diet, control the total amount of food eaten, use low calories, low fat diet, high dietary fiber, avoid the intake of high sugar foods, so that the total daily intake of calories is lower than the consumption, according to the balanced dietary pattern and food scale of different energy needs level for food matching, see Figure 2.
For example: for example, Xiaomei has an energy level of 1800kcal above, and the food composition of the balanced diet is 225g of cereals, of which 75g are whole grains and miscellaneous beans, and 75g of fresh potatoes (equivalent to about 15g of dry weight); 400g of vegetables, of which 200g are dark vegetables; 200g of fruits; 50g of poultry meat, 40g of eggs, 50g of aquatic products; 300g of milk or yogurt, and others include soybeans, nuts and cooking oil.
▼ Figure 2 Balanced dietary patterns and food scales for different levels of energy needs
Regarding eating hope dear ones
Do the following
(1) Food variety. Food diversity is not only for the intake of adequate nutrients and other health-promoting ingredients, but also to enjoy life and lose weight to persevere.
(2) Have a good breakfast every day. Eat breakfast every day and avoid eating too much food at noon or in the evening due to hunger, which is the legendary binge eating. Do not eat snacks and suppers, occasionally eat snacks should also be low-sugar, low-fat fruits, vegetables.
(3) Low calorie energy, low fat food. Try to eat steamed, boiled, cold mixed and quick-fried foods with less oil, and do not eat fried or fried oily foods. Foods to stay away from: Foods high in fat or sugar, such as candy, desserts, chocolate, ice cream, fatty meats, butter, fried foods, hamburgers, puffed foods, etc. (The brain does not want to, the hand does not touch, the mouth does not taste)
(4) Eat with small tableware, chew slowly at each meal, slow down the speed of eating, and eat seven or eight points full per meal.
(5) At least one meal per day is based on whole grains, such as coarse grains for lunch or dinner.
(6) Eat vegetables at every meal. Eat dark green leafy vegetables every day, there should be at least 2 kinds of vegetables for Lunch and Dinner, to ensure a daily intake of 300-500g of vegetables, dark vegetables should account for 1/2.
(7) High-quality protein must not be less. Appropriate amount of fish and shrimp, lean meat, eggs, soybeans and soy products. It is recommended to increase the intake of soy foods, which can be increased to 50-100g / day, while correspondingly reducing the intake of livestock and poultry meat.
(8) Drink milk every day. Pure milk, yogurt with no added sugar, low-fat or skim milk, etc.
(9) Drink boiled water, do not drink or drink less carbonated drinks, flavored drinks and other sugary drinks.
3. Eat in balance and get enough sleep
(1) Weigh yourself daily. Develop the habit of getting up and taking weight every morning, and don't lose more than 0.5-1.0kg per week.
(2) Active exercise. Do more physical labor and physical exercise, choose your favorite exercise method, so that the weight gradually reduces to reach the normal standard weight. Common physical activity and energy expenditure are shown in Figure 3.
Figure 3 Common physical activity and energy expenditure
(3) Get enough sleep. Studies have shown that the main cause of body fat is insufficient secretion of growth hormone in the body. HGH is a natural hormone secreted by the human body, the main role is to promote the growth of bones and muscles, but also to accelerate the burning of body fat. HGH is secreted only during nighttime sleep, especially after 90 minutes of sleep.
When the human body sleeps, the operation of body functions will tend to be sluggish, but the metabolic function will continue to be carried out, and the calories accumulated in the body can also be continuously burned, the more young and healthy people, the more active the cell metabolism, and the more energy consumed during sleep, of course, the more energy is consumed.
I wish the friends who read the article all lose weight successfully,
Healthy, handsome and beautiful!
"Resources"
Chinese Nutrition Society. Dietary Guidelines for Chinese Residents (2016).People's Medical Publishing House,2016.]
Sun Changhao. Nutrition and Food Hygiene (8th Edition).People's Medical Publishing House,2017.
Disease Prevention and Control Bureau of national health commission. Guidelines for the Prevention and Control of Overweight and Obesity in Adults in China (2021), People's Medical Publishing House, 2021.
Zhou Yueqin, Zhou Xinrong, Zhang Fusheng, et al. Dietary intake of 300 patients with type 2 diabetes mellitus[J].Practical Preventive Medicine,2017,24(10):1227-1229.
Disease Prevention and Control Bureau of the National Health Commission. Guide to physical activity of Chinese groups (2021).People's Medical Publishing House, 2021.
[6] Key points of sleep diet[J].World Journal of Sleep Medicine,2015,2(5):281.
WANG Huiyi. Sleep helps to lose weight[J].Knowledge of Cardiovascular Disease Prevention and Treatment (Popular Science Edition), 2011(11):68.
[8] Sleep is the most affordable method of weight loss[J].Chinese Journal of Traditional Chinese Medicine,2008,26(12):2614.
Contributed by: Municipal Center for Disease Control and Prevention Food and Health Institute Huang Liyu Zhao Yao
Edit: Suki
The image comes from the Internet