There is a saying like this:
There are four seasons in a year, four libraries of ancient books, four gentlemen of traditional Chinese painting, and four kinds of fat people. Different weight loss methods should be used to suit the remedy to the case.
Is it accurate to say so?
In fact, every kind of fat person may have BMI overweight, body fat ratio exceeding the standard and waist circumference exceeding the standard. The method of keeping your mouth shut and taking your legs has certain effects on them.
However, each kind of fat person does hide different disease risks and may have metabolic problems. At present, most of the prescription weight-loss drugs approved by FDA are mainly aimed at suppressing appetite and providing false satiety. For fat people who really need to lose weight, they may treat the symptoms but not the root causes and need to be treated separately.
The first kind: ordinary fat people
Ordinary fat people, just simple excessive fat, metabolism is no problem, blood lipid, visceral fat level, various hormone indicators are generally normal.
Some slightly fat ordinary fat people (BMI < 28) don’t need to worry if they don’t have high requirements for appearance. However, overweight ordinary fat people are prone to problems due to overweight and excessive pressure on bones and joints.
Exercise: Don’t be too severe at the beginning of weight loss, otherwise it is easy to cause joint wear and tear, step by step, starting from 6,000 steps a day, slowly speed up to sweat, and play the ball again once a week for more than half an hour.
Diet: First, reduce your intake by 20%, because the reason why you are fat is that you always regard eating as full, so you should adjust your intake first.
After a month or so, when the stomach and brain feeding centers have become accustomed to the new appetite, they will begin to improve their diet structure. Do not eat refined sugar, eat less refined rice and flour, eat more fresh vegetables, eat fresh meat and seafood, and do not eat processed foods.
Can we reduce our appetite while adjusting our appetite and improve our diet? Of course, but I’m afraid you can’t stand it. Any method that makes people too painful to stick to is not a good method.
The second kind: urgent fat man
The visceral fat level must exceed the standard and the metabolic level is abnormally high for people who need to take adrenocortical hormone for a long time and people with hyperlipidemia and blood pressure.
This kind of people are also not suitable for strenuous exercise, which will lead to soaring blood pressure and stroke. Suitable exercises include square dancing, fast walking and swimming, and exercise more than 3 times a week.
In terms of diet, in addition to following the weight loss methods of ordinary fat people, the intake of caffeine and salt should be strictly controlled. Coffee should not exceed 2 times and salt should not exceed 4g per day. Salt hidden in food should also be warned, such as salty biscuits, ham, various dry and wet sauces, etc. Eating more avocados, almonds and olive oil containing monounsaturated fatty acids, as well as fruits with high vitamin C content such as oranges and berries, is also helpful for lowering blood pressure.
The third kind: greedy lazy fat man
Greedy, lazy and fat people are prone to Beijing paralysis, tiredness and lethargy, but their hands and feet are often cold. Girls may not be allowed to eat much or thin, accompanied by severe fatty liver.
This may be caused by low hormone levels, especially thyroid hormone, which is accompanied by memory loss and depression in addition to obesity. Some people are caused by congenital factors and endocrine disorders caused by acquired hypoplasia.
If you have the above symptoms, please immediately go to the endocrinology department of the hospital to check the hormone level, follow the doctor’s prescription, and do not act blindly.
During medication, try to have as much fun as possible and keep a happy mood.
Endorphins, a pleasant hormone, are secreted during exercise, which is also helpful to improve depression level. Jumping exercises, dancing, basketball, badminton, tennis and other recreational exercises are all suitable. In addition, yoga has the function of adjusting mood and enhancing control, and should be exercised more than 3 times a week.
In addition to following the method of ordinary fat people, we should also eat more iodine-containing foods, such as kelp, oysters, laver, etc. Iodized salt can also promote thyroxine secretion when cooking at home. We should also supplement iron and eat more red meat, animal liver, animal blood, etc.
The fourth kind: rough fat man
Rough fat people often give people the feeling of stocky figure, because fat and muscle are well developed, the wrinkled parts of the body are very black, and the dirty and dirty parts cannot be washed clean. In fact, it is acanthosis nigricans, because insulin and leptin resistance cause hyperglycemia and hyperuricemia, resulting in abnormal skin pigmentation.
At the same time, the inflammatory factors and pathogenic adipokines are increased, and metabolic disorders may cause serious cardiovascular diseases without intervention. Such people must regularly check fasting blood glucose, glucose tolerance, glycosylated hemoglobin and other indicators.
When preparing for exercise, you should avoid fasting to prevent hypoglycemia and syncope. It is more appropriate one hour after meals. Exercise must be regular, preferably at the same time every day, which is helpful to stabilize blood sugar.
This kind of people can’t have a good taste. There are many restrictions on diet. The staple food should be limited to no more than one handful per meal, mainly coarse and hard grains, such as boiled oats, brown rice, pasta, corn, etc. Fruits can only eat a small amount of low GI, such as berries, oranges, green apples, kiwi fruit, etc., less than 200g per day; Animal viscera and seafood can only be relieved once a week at most. Say goodbye to all desserts and sweet drinks.
Otherwise, when diabetes and gout develop, it is your eyes and legs that you want to bid farewell to.
In fact, there is also a kind of fat people, that is, those with slender limbs and small faces, who look good in loose clothes, but their waists are thick and their stomachs are big and feel hard, their BMI does not exceed the standard, but their waists exceed the standard and their visceral fat is excessive.
Such people are the most dangerous, Because they don’t look fat to outsiders, Also don’t feel that they need to lose weight, not too much control on diet, no exercise habits. Once you go to the hospital for physical examination, you will often find that blood sugar, triglyceride, serum cholesterol, apolipoprotein and other at least one item is not up to standard, which is the precursor of diabetes, coronary heart disease and various cardiovascular and cerebrovascular diseases, and some are accompanied by endocrine metabolic decline syndrome.
Do more exercise, especially HIIT high-intensity intermittent exercises such as jumping exercises and fighting, for about 30 minutes a day and 5 times a week, and the fat reduction efficiency will be relatively high.
Diet needs to strictly control the total calorie intake, generally less than 1500 calories for girls and less than 1800 calories for boys. Quit all high-oil, high-sugar and high-calorie foods, and eat half of the high-fiber and low-calorie foods such as fresh vegetables every day, which will help reduce visceral fat. Believe me, the physical examination report will give you a satisfactory answer after sticking to it for three months.