Do you know? Open the door┋World Obesity Day——Practice a healthy lifestyle and achieve a healthy weight goal

Facing the confusion caused by overweight and obesity, how can we achieve scientific diet and lose weight effectively? Let's take a look at it together——

About 40% of adults in the world are overweight or obese; in my country, more than 50% of adults and about 20% of school-age children are obese or overweight, and obesity can lead to serious health, social and economic consequences. As early as the 1990s, the World Health Organization defined obesity as a disease. With the socioeconomic development of various countries, the prevalence of overweight and obesity has continued to rise, and related diseases have become a major global public health issue.

Obesity is increasing

People are too lazy to walk when they have a car, they take the elevator instead of climbing the stairs, they order takeout instead of cooking, they eat fried chicken, burgers and French fries instead of simple meals, they communicate face to face instead of online...all these factors of modern life have led to an increasing number of obese people.

Obesity is more harmful than you can imagine

The medical community calls obesity-related coronary heart disease, hypertension, hyperlipidemia, diabetes and cerebrovascular disease the "Quintet of Death". The Lancet once published an article stating that the average life expectancy of obese people with a BMI (body mass index, calculated as weight in kg divided by height in m squared) above 35 is 8 years shorter than that of people with normal weight, and the healthy life expectancy is 19 years shorter. Among the many diseases caused by obesity, diabetes is the most obvious disease affecting Chinese people. Among diabetic patients, the proportion of overweight is 41%, the proportion of obesity is 24.3%, and the abdominal obesity is as high as 45.4%. In addition to physiological effects, obese people also suffer from mental health problems such as inferiority, depression, social barriers, and self-perception illusions.

If you are overweight, stop believing in white lies such as “It’s okay to be a little fat, chubby people are so cute, chubby girls have the best life”, etc. Change your lifestyle as soon as possible, healthy weight loss is the right way to go!

Unscientific weight loss is harmful to your health

When it comes to losing weight, there are many different methods nowadays, but the results are also mixed. Let’s talk about the most common methods of losing weight.

1. Diet to lose weight

Dieting is the first choice for most people who want to lose weight, but it is really not recommended. Our body is very smart. After eating a lot during the holidays and suddenly going on an extreme diet, the body does not know what is happening. The information it gets is that it does not have enough energy, so it turns on famine mode - reducing basal metabolism, reducing consumption, and squeezing more energy from limited food. In this way, expenditure is significantly reduced, while intake is increased. As a result, once you resume a normal diet, the body will frantically store energy and your weight will rebound in retaliation.

2. Exercise to lose weight

Many people also regard exercise as a magic weapon for weight loss! Exercise is hard and it is difficult to stick to it, but some people who use exercise to lose weight think that they are self-disciplined enough, no problem, and they will definitely lose weight. Do you think so too? That may disappoint you again. Running 10 kilometers consumes about 1,000 calories, but it can be recovered with just a cup of milk tea, a piece of cake, and a midnight snack. A targeted study found that regardless of whether you exercise regularly or not, as long as you consume too much fat in your diet, you will cause obesity! In addition, it is easy to have an over-recovery phenomenon after exercise, that is, you eat more after exercise, and your weight does not decrease but increases. Exercise also requires a large block of time, which is difficult for office workers to do.

3. Medication for weight loss

If you want to be lazy and rely on drugs to lose weight, I advise you not to! Although some weight loss drugs have been approved for the treatment of obesity, all weight loss drugs that are not related to body functions are one-sided. Taking weight loss drugs without authorization may cause elevated blood pressure, increased heart rate, anorexia, abnormal liver function, etc. In severe cases, multiple organ failure may occur, which is life-threatening.

There is nothing in the world that can be solved once and for all, especially when it comes to weight loss. The key is to control your diet, move your legs, and lose weight in a healthy way and regain your health under the guidance of professional doctors and nutritionists.

Here are some tips on how to control your weight in your daily life:

1. Eat regularly

Use a timer to set the meal time to 20 minutes, adjust your eating speed, and become a slow eater. This is one of the most effective habits for weight loss. Savor every bite of food until the set 20-minute alarm rings. Eat in small rhythmic bites, and as the body's satiety hormones are secreted, you will feel happier. When you eat food quickly and gulp it down, the stomach has not had time to send a fullness signal to the brain, which can easily lead to overeating. "Chew slowly" is important.

2. Eat more fresh vegetables

Eat several servings of vegetables with your meals instead of just one, and take a few bites of each serving, so you can unintentionally eat more vegetables. Eat high-fiber, high-water foods, and you'll consume fewer calories when you feel full. When cooking or mixing vegetables and fruits, add lemon juice and spices (such as vinaigrette) instead of high-fat sauces or condiments (such as Thousand Island salad dressing).

3. Choose whole grains

Replacing refined staple foods with whole grains (such as brown rice, barley, oats, buckwheat and whole wheat products) can also be part of your weight loss strategy. Whole grains allow you to achieve the same feeling of fullness but with lower calorie intake, and can also improve blood lipids. Many products are now made with whole grains, including waffles, pizza crust, English muffins, pasta and whole wheat bread. However, pay attention to the ingredients and nutrition facts in the instructions to avoid products that do not live up to their claims.

4. Drink plenty of water

You can significantly reduce your sugar intake by replacing sugary drinks (such as cola) with plain water or zero-calorie soda. For flavor, add lemon, mint, or a little green tea.

5. Control your alcohol intake

When you encounter an occasion where a variety of alcoholic drinks are provided, you can drink a non-alcoholic, low-calorie drink such as plain water or lemonade instead of going straight to a cocktail, beer or wine. Each gram of alcohol (7 calories) has more calories than each gram of carbohydrates (4 calories) or protein (4 calories). Alcohol can also paralyze your brain, causing you to inadvertently eat more meat, staple foods and other foods.

6. Eat at home more often

Cook at home at least 5 days a week. Consumer Reports found that this is one of the best habits for successful weight loss. Eating at home can reduce fat intake, and you can also use less salt, sugar and additives in the cooking process. Not only can you gradually improve your body health, but you can also improve your cooking skills.

7. Control the portion size of each meal

At least five days a week, slim people and those who have successfully lost weight eat just enough food to fill them up at each meal, which is one of the best habits to keep in shape. After a few self-tests, you can know how much you eat at each meal and form a routine. It is easier to keep eating the right amount by choosing small packaged foods and putting the food you want to eat on one plate when eating and taking away the other food.

8. Consume 100 additional punch-in energy

To lose 5 kg in a year, just burn 100 extra calories a day. You can try one of the following activities:

• Brisk walk for 2 km, about 20 minutes.

• By bicycle, about 15 minutes.

• Jump rope, about 10 minutes.

• Spinning bike, about 15 minutes.

• Jog for about 15 minutes.

When you give up the habit of drinking beverages or stop eating too much at every meal, you have successfully entered a weight loss lifestyle without crazy diets or scary drug damage. Call your friends and meet them to surprise everyone.

Experts in this article: Li Li, President of the Xinjiang Nutrition Society, Director of the Clinical Nutrition Department of the First Affiliated Hospital of Xinjiang Medical University, Chief Science Communication Expert of the Autonomous Region, and Health Science Popularization Expert of the Autonomous Region Health Commission.