The harm of obesity to people is far more than the decline of physical beauty. What is more serious is that obesity is a hotbed for various diseases, such as diabetes, hypertension, hyperlipidemia, gout, fatty liver, sleep apnea, osteoarthritis, cardiovascular and cerebrovascular diseases, sexual insufficiency and even malignant tumors.
For the importance and necessity of losing weight, we should have a full understanding and be ready to fight a [protracted war].
However, before going to war, one question needs to be understood first:
Am I fat? Do I need to lose weight? ]
At present, the absurdity of obesity treatment also lies in this: those who are always clamoring for weight loss are often not fat at all; However, those who are really obese and even have related complications are refusing or evading treatment.
For the ultimate philosophical question of [am I fat], you can consult a specialist, not magic mirrors, girlfriends, lovers and diet tea salesmen.
Of course, you can also use the following methods to get a simple answer:
1. Body Mass Index (BMI)
Body mass index (BMI): Weight (kg) divided by the square of height (m).
Refer to Chinese BMI standard:
- Low weight: less than 18, normal weight: 18.5 ~ 23.9 overweight: 24 ~ 27.9 obesity: more than 28
For example, if a brother-in-law weighs 55 kg and is 1.60 m tall, then her BMI = 55/1.6 * 1.6 = 21.5. This brother-in-law, go home to wash and sleep, keep fit and forget about losing weight.
Step 2: Waistline
Waist circumference is another simple and convenient indicator. Start measuring below:
- Please take the tape measure and stand still, with your feet naturally separated by about 30 cm;.
- Breathe smoothly, raise your right hand, touch the lowest point of the ribs below the middle of the right axilla, then go down vertically, and touch the highest point of the ilium.
- Take the midpoint of the connecting line between the two points, surround the abdomen in the horizontal direction, and measure closely without compressing the skin.
- Male waistline > 90 cm; Female waistline > 85 cm;
So, hello, welcome to the Obesity Club (China).
With the rationality of launching a weight loss war, now you need to say to yourself seriously and seriously: [like me, I really need to lose weight seriously.]
It must be an extremely difficult journey to lose weight. It will not be empty talk to work hard, starve your skin, be patient and gain. You must also ignore all advertisements [no diet, no exercise, 30 days of easy weight loss] and abandon all unrealistic fantasies. Have you made a deep ambition to lose weight?
Then the next thing… Is even more complicated.
Under the guidance of your doctor, calculate accurately and strictly implement your own personalized diet and exercise plan.
1. Diet Plan
The calculation and proportional distribution of total nutrition is a very professional matter, which you can give to nutritionists, but the overall principles of nutrition therapy need to pay attention to the following points:
Remember and master: reduce total calorie intake; Avoid high-calorie snacks between meals; Avoid sleeping and eating before; Avoid overeating; Increase foods rich in dietary fiber, such as whole grains, vegetables and fruits; Reduce high-fat foods; Replace saturated fat with unsaturated fat.
Reminder: Don’t be too high in weight loss and rush for success. Blind food restriction without the participation of medical personnel and monitoring of medical equipment will lead to many potential health risks.
2. Campaign Plan
In addition to diet, strict and continuous exercise plans should also be formulated under the guidance of doctors.
To reduce sedentary behavior, based on the principle of gradual and orderly progress and safety first, it is recommended to have at least 30-60 minutes of moderate intensity exercise every day, such as jogging, swimming or ball games.
Not cutting waves in the swimming pool, not lifting knees and legs on the runway, hoping to lie comfortably on the bed, pricking needles several times and massaging several times, this is by no means the correct view of weight loss. We must believe that we do not exercise, do not enjoy weight loss!
Weight Loss Pills and Weight Loss Surgery
Once again, except for prescription drugs issued by specialists in regular hospitals, no! Yes! Eat! Any other diet pills! No matter how beautiful the banner is, how attractive the promise is.
However, for specific groups, under the strict evaluation and close observation of doctors, certain drugs, such as orlistat, phentamine and amphetone, can still be used cautiously and safely.
For some severely obese patients, in addition to lifestyle adjustment and drug therapy, doctors can also take metabolic surgery to treat obesity.
The operation here is not liposuction, but through laparotomy or laparoscopic surgery, gastrointestinal volume reduction, diversion, to achieve physical feeding inhibition, and change gastrointestinal hormone secretion, inhibit central appetite, promote adipocyte differentiation. Of course, the indications of the operation need to be strictly controlled, such as BMI is greater than 32, combined with obesity-related complications, etc.
There is no invincible obesity.
There is no unprovoked obesity or easy thinness, but we also have reason to believe that there is no invincible obesity.
In real life, those who can lose weight successfully are all outstanding talents with strong revolutionary will and good living habits. Female compatriots, if you meet such a man, you will marry. Male compatriots, if you meet such a sister, you will marry.
For those who are not satisfied with the above simple contents and are keen to study boring medical literature, please attach the following links to read the interpretation of < < 2013AHA/ACC/TOS Guidelines for Adult Overweight and Obesity Management > >:
2013 ACC/AHA Adult Overweight and Obesity Management Guidelines Update Points
2013 AHA/ACC/TOS Joint Issue Guidelines for Adult Overweight and Obesity Management