Weight loss is undoubtedly a huge social problem facing our whole society, especially Chinese society, because our obese population has indeed reached a considerable number.
A 2016 study published in the medical journal The Lancet said that after 40 years of trending the body mass index (BMI) of 19.2 million adults surveyed, scientists found that the global obese population has risen from 105 million to 641 million in 40 years.
Among them, China's obese population ranks first in the world, with 43.2 million obese men and 46.4 million obese women, accounting for 16.3% and 12.4% of the world's total, respectively. According to the latest survey statistics, China's obese population accounted for about 13% of the total population in 2018.
1, some people say that today does not lose weight, summer two lines of tears, how to lose weight scientifically?
Many people often say 'spring does not lose weight, summer two lines of tears', although there is no certain scientific reason, but it is actually a positive attitude that motivates everyone to lose weight.
This mentality is right from a sports medicine perspective. Because this is a positive attitude, at any time, we should actively control our weight and maintain a good physical condition.
Remind everyone to pay attention to scientific weight loss: for example, patients with high blood pressure should not run too hard, causing the sudden rise and fall of blood pressure, it is easy to have cerebral hemorrhage;
Diabetic patients can not run when running for too long, prone to hypoglycemia; diabetes, gout can eat less and eat more meals, can better improve their physical condition, and even help the treatment of diseases.
2. What are the benefits of weight loss on joint protection?
Weight loss can have a huge impact on our weight-bearing joints, especially the three main large joints of the hip, knee, and ankle.
If the weight is too large, the excessive weight becomes a load on the joint, which can easily cause joint wear and tear, and even some impact diseases, soft tissue damage, osteoarthritis and so on.
Severe cases may require joint replacement! Knee replacement, for example, is one of the top three surgical procedures in the world.
So control the weight at a reasonable level, reasonable exercise with a balanced diet, even if you eat less, our body will not lack nutrients, and weight loss also protects our joints.
3. From the perspective of sports medicine, which sports are more suitable for weight loss in spring and summer?
For spring and summer, as long as you pay attention to sports safety, such as running, cycling, swimming, playing ball, etc. are very suitable for everyone, there is no particularly unsuitable sports.
Because spring and summer are the seasons of gradual vitality, thriving, everything spits green, our body also belongs to the upward state, and at the turn of spring and summer, the air is generally better, so this time is particularly suitable for exercise.
If there is basically no exercise in winter, when the spring suddenly exercises, if the force is too large or the amount of exercise is too large, it is easy to damage our body, especially the tendon muscles. Therefore, you should pay attention to warm-up before exercising, and feel tired of exercising.
4. If you are a person who weighs a lot, what should you pay attention to in the process of losing weight?
Fatter people exert more pressure on the joints during exercise, especially the lower limb joints. Therefore, it should be noted that the impact of the movement should not be too large and too strong. It is possible to perform sports such as swimming that have little damage to the joints, and the warm-up exercises that are relatively sufficient before the exercise are not easy to be injured.
5. What should special groups of people do if they want to lose weight, such as diabetics, or people with gout?
Special groups such as diabetics, some hypertensive patients, coronary heart disease patients, gout patients, weight loss exercise is no problem, but to choose the right exercise, the amount of exercise can not be too large, can not exceed their heart load and other physical limitations.
For example, the disease of gout is characterized by the fact that the more you exercise, the more uric acid produced by the body will be deposited in the part of the weight-bearing joint and the tendon area.
So can not be too much one-time exercise, when we feel uncomfortable should be moderate rest, is a big principle of exercise, try not to exercise excessively.
6. How to lose weight reasonably without lack of nutrition, or without lack of calcium?
For young and middle-aged people in modern society, the problem of malnutrition caused by weight loss is almost non-existent. Many people are afraid that eating less will cause malnutrition, which is an unscientific assertion.
Because in today's conditions, many people sit in the office all day and don't consume too much energy. Eating less has very little effect on human nutrition.
On the contrary, most people are overnutrition, especially the intake of fat and sugar is excessive, so it is very beneficial to eat less.
It is recommended to eat the best variety with a variety of things, and then the food is the best color and rich.
Maintain a balanced balance of protein, fat, fiber cereals, carbohydrates and more. For example, coarse grains and vegetables with more fiber, fruits with more vitamins, etc.
When we exercise, it is almost impossible to be deficient in calcium. Because the basic principle of calcium deposition in the bone is that the body is in motion.
Especially joint and bone weight-bearing exercises, such as running, playing ball, jumping and so on. This is the best exercise to promote our calcium absorption. The absorption of calcium by swimming, walking, cycling, etc. is slightly worse.
As long as we insist on exercising for a long time, in theory, there will be no shortage of calcium.
Especially our current young and middle-aged people, generally rarely partial to food, for example, do not eat these foods with high calcium content at all, so there will not be too much problem of calcium deficiency.
If you are worried, you can eat more cheese, milk, beans are good calcium supplement food.
Finally, it is recommended that you participate in more sports, especially running, cycling and other sports that are more reasonable, not highly demanding and easy to adhere to. Both weight loss and exercise rehabilitation are very good for our body.