Are you really fat? Check these three criteria! Healthy "three reductions" to lose weight scientifically

BMI index

Weight (kg) / height (m) squared. According to Chinese standards, a BMI index between 18.5 and 23.9 is considered normal weight, between 24.0 and 27.9 is considered overweight, and greater than 28.0 is considered obese.

waistline

Men with a waist circumference greater than 90cm and women with a waist circumference greater than 85cm are both considered abdominal obesity.

Body fat percentage

It reflects the amount of fat in the human body. When the body fat of men is greater than 25% and that of women is greater than 30%, they are obese.

By looking at the above three criteria, we can not only judge whether a person is obese based on their appearance, but also judge whether a person has excessive visceral fat through certain examinations. Because some people may look thin, but their visceral fat is high, whether they are obese still needs to be judged according to scientific standards.

If you find yourself gaining weight

What should I do?

During weight loss

Some people often say that they should diet to lose weight

In fact, weight loss is about balance

Beware of four weight loss myths

Myth 1: Dieting

Some people can indeed achieve short-term results by dieting to lose weight, but this is not a scientific and lasting way to lose weight.

Dieting will lead to nutritional imbalance. In the short term, what is lost is not fat, but muscle and water. Dieting leads to a low basal metabolic rate because of a serious lack of protein intake. Once the basal metabolic rate is reduced, the body consumes less calories, and calories are easily accumulated in the body.

In addition, the lower basal metabolic rate caused by dieting causes people on a diet to fall into a state of high absorption and low consumption after resuming a normal diet, and rebound is inevitable.

Myth 2: Eating only vegetarian food

Fruits and vegetables are considered by many people as the holy grail for weight loss. However, some fruits and vegetables have higher carbohydrate content than meat. In particular, some fruits have a high sugar content and are completely unsuitable for people who want to lose weight. Eating too many high-sugar fruits and vegetables will not only fail to help you lose weight, but may even have the opposite effect. On the contrary, some meats, especially lean meats, have lower carbohydrate content.

Myth 3: Eat only whole grains

For normal people, whole grains are good, but eating only whole grains is actually the same as eating only fruits and vegetables to lose weight. Most whole grains contain not only fiber, but also carbohydrates.

On the one hand, the intake of a single nutrient will lead to excessive intake of carbohydrates; on the other hand, if you do not eat meat, milk and eggs, the lack of protein will cause muscle loss and reduce the basal metabolic rate. Therefore, after returning to a normal diet, it is easy to rebound. Nutritional intake cannot be too single, and a balanced diet is the hard truth.

Myth 4: Drinking after exercise

"The energy in a bottle of sports drink is equivalent to half a bowl of rice!" You should drink small amounts of water several times during exercise, mainly boiled water, light tea, mineral water and other sugar-free water. Do not eat, drink carbonated drinks and sports drinks, or have midnight snacks and beer immediately after exercise, otherwise it is easy to replenish the energy consumed by exercise immediately, which is a common reason for failure of weight loss through exercise.

Scientific weight loss, take these three suggestions

01 Strengthen exercise and adhere to the "531" rule

If you want to lose weight, exercise is essential. The so-called "5-3-1" rule is to exercise 5 times a week, 30 minutes each time, and your heart rate should reach at least 110 beats per minute.

Walking slowly for an hour or taking a stroll may have little effect for friends who want to lose weight through exercise. Brisk walking, swimming, plank support, etc. are recommended.

02 Eat like this after exercise

1. Drink calorie-free liquids such as plain water and light tea after exercise.

2. Try not to eat within half an hour after exercise (except water), and do not choose to eat immediately after exercise when your body is most hungry.

3. About 30 to 40 minutes after exercise, when the desire to eat decreases, you can supplement your meal with protein-rich foods, such as eggs, beef sticks, milk, etc.

03Reduce salt, oil and sugar

1. Pay attention to "invisible salt" in life, such as chicken essence, soy sauce, oyster sauce, and sauces in seasonings, which all contain salt and should be reduced;

2. When cooking, add salt after the dish is finished, instead of before it is served. This will not only make the dish taste better, but also help control the amount of salt it takes.

3. Each person should consume no more than 25 grams of cooking oil per day, which is equivalent to three teaspoons of oil;

4. Use more cooking methods such as steaming, boiling, stewing, etc., less frying, and reduce the use of oil;

5. When cooking, use some aromatic ingredients such as onions, ginger, garlic, or pepper instead, which can effectively control your sugar and salt intake.

6. In life, you can choose low-sugar or sugar-free food and drinks to reduce sugar intake;

7. Reduce dining out and ask the chef to use less salt, oil and sugar when ordering food to achieve the goal of "three reductions".