Health Science | How to lose weight scientifically?

Health Science | How to lose weight scientifically?

Tongling Disease Control

It is the season of spring and flowers are blooming. People are taking off their heavy winter clothes.

"Losing weight" has also been put on the agenda by many fat friends.

Obesity is a chronic metabolic disease closely related to lifestyle, which is caused by the accumulation of lipids in the body due to excessive energy intake. If people become obese, their blood lipids and blood sugar levels are easily affected and become disordered, which can easily induce high blood sugar, high blood lipids, and high blood pressure, and increase the risk of coronary heart disease.

BMI (Body Mass Index), referred to as body mass index,

It is an internationally used standard to measure a person's fatness and health.

The calculation formula is: BMI = weight (kg) ÷ height (m)².

For example: A man weighs 60kg and is 1.8m tall. His BMI = 60÷1.8² = 18.5kg/m²

The obesity diagnostic criteria currently used in my country: BMI ≥ 24.0 kg/m² and BMI ≥ 28.0 kg/m² as the diagnostic criteria for overweight and obesity in adults.

1. Change your eating and living habits

1. Don’t eat too much greasy food, especially fried food and fast food such as fried chicken, hamburgers, fatty meat, fried staple food, etc. (these may be our favorites, but it is because we eat too much of these, fat accumulates in the body, and we get fatter and fatter). When we start to lose weight, don’t touch them. Wait until you really adjust to a balance, then you can eat with confidence.

2. Avoid snacks. For example, do not eat our favorite puffed foods such as potato chips, steamed buns, instant noodles, sausages, biscuits, etc. One reason is that they are unhealthy, and the other is that they are too high in calories.

3. Don't drink functional drinks and cola. You must give up these things in the early stage, so that you can see the effect and have the motivation to continue. You can drink more boiled water, or use tea, juice, yogurt, etc. instead.

4. Try not to drink alcohol. Drinking too much may affect the effect of weight loss. You can drink when it is not necessary, but not too frequently.

5. Don’t sit for long periods of time or lie down whenever you have free time, especially within 15-30 minutes after a meal. Try not to sit and always remind yourself to take a walk.

6. Don’t stay up late at night!!! Early to bed and early to rise, early to bed is good for health.

2. Exercise + Diet Control

1. The most important thing to lose weight is to control your mouth and move your legs. This is self-explanatory, but controlling your mouth does not mean dieting, but correct diet control. Dieting will cause us to have low blood sugar, and we cannot bear hunger, which will easily lead to failure. Then you must exercise more, either go outdoors or go to the gym. If you really don't want to go out, you must exercise at home. Exercise requires a combination of aerobic and anaerobic exercise. Don't do it too hard, otherwise you will strain your knees or damage your muscles, which will not be worth the loss.

2. Diet control. For staple foods, try to use whole grains instead of refined rice and flour (such as whole wheat bread and low-fat biscuits. You can eat them as snacks when you are hungry in the afternoon. Although they may be unpalatable, they will give you a strong sense of fullness. Eating more whole grains is also good for your body). You should also eat meat, but don’t eat greasy and high-calorie meat. Eat more fish, chicken, and light ones (in fact, the best thing is to boil fresh chicken breast yourself), and eat less pork, lamb and other meats that are easy to make you fat. Then eat more vegetables, such as green leafy vegetables such as carrots, broccoli, green vegetables, tomatoes, cucumbers, etc. Finally, eat more fruits (you can cut the fruits into small pieces and pour yogurt on them. The taste will be much better).

3. Maintain a good mental state

If you have a bad mental state such as excessive stress, it may lead to obesity, so properly releasing stress for yourself can also help you lose weight. You can usually release stress by listening to music, meditating, exercising, etc., which helps to maintain a good mental state and is helpful for weight loss.

IV. Precautions

1. Avoid overeating. Learn to stop when you are 70% full. If you really can't stop, eat some fruit instead. The stomach is elastic and habitually eating too much will expand it.

2. Eat slowly. Eating slowly is good for your stomach, increases your sense of fullness, and prevents you from gaining weight easily.

3. Eat three meals a day on time. You can eat a little more for breakfast and lunch, but not too much. You can eat a little less for dinner, but you cannot skip it. Doing so will make it difficult to hold on and is not good for your health.

4. Learn to control calories, choose low-calorie foods, and eat only enough to fill yourself up. Eat less rice and noodles, and replace them with vegetables, fruits, and dry food when you are really hungry.

Losing weight is a long process that requires patience and perseverance!