It is said that losing weight is as difficult as the sky, but do you know that losing weight can also be less painful. Come, listen to me tell a little story about the success of a friend around me to lose weight.
I have a friend named Xiao Li, who used to be a fat guy, and every time he walks on the street, he always attracts a lot of "attention". But he's not reconciled, who doesn't want to have a healthy and good body? So, Xiao Li made up his mind to lose weight.
He didn't choose extreme dieting or crazy exercise, but started with the little things in life. He reduced his intake of fried foods, maintained a moderate amount of exercise every day, and developed the habit of going to bed early and waking up early. In this way, after persisting for a few months, Xiao Li's figure has obviously lost weight, and even his mental state has improved a lot.
What do you think? Does this story make you feel that losing weight is not that hard? In fact, as long as you find the right way and stick to it, slimming success is not an unattainable dream. So, are you ready to take the first step towards losing weight?
01 What is obesity? Come and see if you need to lose weight?
The definition of obesity does not depend solely on the value of body weight, but requires a comprehensive consideration of many factors such as body mass index (BMI) and waist circumference.
BMI, or Body Mass Index, is calculated by dividing your weight (in kilograms) by the square of your height (in meters). This index has become an important standard for assessing the degree of obesity in humans worldwide.
According to the World Health Organization (WHO), an adult BMI between 18.5 and 24.9 is the normal range, more than 25 is considered overweight, and more than 30 is clearly defined as obese.
However, BMI is not a one-size-fits-all measure, and it fails to adequately account for differences in body fat distribution. Some people have a BMI that is within the normal range, but their waist circumference may be above the healthy standard, a condition often referred to as central obesity, or "apple-shaped body".
Individuals with central obesity have a significantly increased risk of chronic diseases such as heart disease and diabetes compared to those with the same BMI but normal waist circumference. Therefore, the measurement of waist circumference occupies an important place in the assessment of obesity. Specifically, waist circumference of more than 102 cm for men and 88 cm for women is considered to be at risk of central obesity.
It can be seen that obesity is not only a matter of weight number, but also about the distribution of body fat and the scale of waist circumference. Only by taking these factors into account can we assess a person's obesity status more accurately.
02 You can't touch "melon seeds" to lose weight?
When it comes to weight loss, everyone knows that you have to keep your mouth shut and open your legs, but some small snacks are really "stumbling blocks" on the road to weight loss, and melon seeds are one of them.
You see, the melon seeds are small, one by one, and they look inconspicuous, but you can't stop when you take a sip. When watching TV and chatting, my hand unconsciously stretches into the melon seed bag, and I swallow a lot. To be honest, the melon seeds are indeed quite fragrant, but at the same time, the heat also creeps up.
This melon seed, don't look at it small, the calories are not low at all. When you eat melon seeds, you may not feel anything, but the calories are higher than when you eat a big bowl of rice. Let's talk about the fat, oops, it's a lot. You are working hard to lose weight, and as soon as you swallow these melon seeds, the fat will quietly pile up.
So, when losing weight, let's try to avoid small snacks like melon seeds. Isn't that reasonable, you say? If you want to lose weight, you have to say goodbye to these "high-calorie bombs"!
03 In addition to melon seeds, these four staple foods should also be avoided!
Steamed buns: Steamed buns are usually high in carbohydrates and fat, especially minced buns. During weight loss, you should reduce your intake of steamed buns in moderation, or choose vegetarian stuffed buns to reduce your fat and calorie intake.
Rice: Rice is the main source of carbohydrates, but excessive intake can lead to a calorie rush. During weight loss, consider reducing your rice intake or replacing some of your rice with low GI (glycemic index) foods such as whole-grain bread and brown rice.
Noodles: Noodles are also rich in carbohydrates, and consuming too much of them can lead to excessive calorie intake. During weight loss, you can choose whole-wheat noodles or vegetable noodles with a low GI while taking care to control your intake in moderation.
Bread: Bread is often high in carbohydrates and sugars, especially white bread. During weight loss, you should try to choose low-GI bread such as whole wheat bread and multigrain bread, and reduce your intake moderately.