Original Guo Yifang Guo Yifang Xin Qianyan
[Am I obese? 】
Calculating body mass index (BMI) is a simple and easy index to evaluate whether you are overweight or obese. Its calculation method is weight (unit: kg) divided by height square (unit: m). For example, a person’s weight is 70 kilograms and his height is 1.7 meters. His body mass index is 70÷1.72=24.2. A healthy person’s body mass index should be 19~24. If it exceeds 24, it is overweight, and if it exceeds 28, it is obese.
As mentioned above, overweight and obese people are more prone to health problems, such as hypertension, hyperlipidemia, diabetes, coronary heart disease, cerebral infarction or cerebral hemorrhage, osteoarthritis and some types of cancer. Weight loss of obese or overweight people can bring all-round benefits to health. Even if you lose 5% to 10% weight, you can significantly reduce the risk of these chronic diseases and improve your quality of life.
[What is the harm of obesity]
Obesity is very harmful to human health, but most people don’t realize it, so they don’t pay attention to weight control. Obesity can affect our health in many ways, the most important of which are the following three "trilogy":
First: obesity → insulin resistance → diabetes;
Secondly, obesity → increased peripheral vascular resistance → hypertension (low pressure and high pressure);
Third, obesity → increased body fat content → hyperlipidemia.
Because diabetes, hypertension and hyperlipidemia are all important risk factors for heart, brain and kidney diseases, these three trilogy will eventually be brought together into one chapter, which is heart, brain and kidney diseases.
In fact, obesity not only causes these three trilogy, but also leads to many adverse consequences such as osteoarthritis, tumor, infertility and so on.
Knowing that obesity has so many dangers, we know that we should try our best to lose weight. For most people, you can control your weight by eating a few mouthfuls less per meal, having a light diet and taking more exercise every day. Severe obesity may need to find the cause and be treated formally under the guidance of a doctor. Do not use slimming drugs privately to avoid harm to the body.
[I want to lose weight, how should I eat? 】
1. How does diet affect weight loss?
A person’s weight is related to eating habits, diet structure and total diet, physical activity and genetic factors. The basic principle of losing weight is that you burn more calories than you eat every day. For most people, if men reduce their intake of 1.5 calories per day and women reduce their intake of 1.2 calories per day (500 ml of Coca-Cola per bottle or 4 rice calories exceed 200 calories), they can lose 1 kg per month. That is to say, you can lose weight slowly by eating one or two meals less.
2. How to eat if you want to lose weight?
Mediterranean diet is recognized as a healthy diet. Sticking to the Mediterranean diet can reduce the risk of heart disease in addition to moderate weight loss. The Mediterranean diet is mainly based on plant foods, with fruits, vegetables, beans, nuts, whole grains, seafood and healthy edible oils (such as olive oil) as the main contents. Try to eat as little as possible, avoid sugary foods and drinks and refined foods.
Low-fat diet and low-carbohydrate diet (including ketogenic diet) are effective ways to reduce total calories. Its weight loss effect is similar. Vegetarian diet also has a slight weight loss effect and reduces the risk of cardiovascular and cerebrovascular diseases and diabetes.
In recent years, people have discussed that light fasting or intermittent fasting is helpful to lose weight. For example, fasting for one day a week (you can eat vegetables and fruits in moderation) or not eating after noon has certain effects, but according to your own physical health, people who are weak or have serious diseases should not take this method to lose weight. In addition, these fasting methods may lead to the risk of some nutrients (such as vitamins, iron, etc.) deficiency, and should be supplemented when necessary.
3. Losing weight depends on persistence.
No matter what kind of diet you take to lose weight, you must persevere to have an effect, and at the same time, you must insist on exercise. Fat is the energy bank of the human body. If you save less in it and take more out every day, you will lose a little weight. Walking or jogging for more than 150 minutes every week will definitely help to lose weight, and it will also have a comprehensive and beneficial impact on overall health. In addition, you need to lose weight slowly, and you can’t rush it. It is best to lose two or three kilograms a month. Losing weight too quickly and too quickly will have an adverse impact on your health, and it may also lead to fatty liver due to lipid metabolism disorder.
[Do the elderly need to lose weight? 】
There is an old saying among the people: it is difficult to buy old and thin with money. Is this sentence wrong? Can’t be wrong, but it’s not accurate.
It is definitely not good for the elderly to be too fat, and it is easy to be accompanied by cardiovascular and cerebrovascular diseases, hypertension, hyperlipidemia, diabetes, respiratory diseases, osteoporosis, osteoarthritis, and even tumors.
However, is it good for the elderly to be too thin? Of course not. First of all, the thinness of the elderly often suggests the existence of certain diseases, such as diabetes, hyperthyroidism, malignant tumors, heart failure, tuberculosis, digestive tract diseases, etc., as well as malnutrition caused by too little diet; Secondly, the thinness and underweight of the elderly not only reflect the low fat content in the body, but also mean the decrease of bone weight (osteoporosis) and skeletal muscle (which is usually called lean meat), which is professionally called "sarcopenia". Myopenia is closely related to a person’s health and even life span, so there is a saying about the elderly that "saving money is better than saving muscle"; Third, the elderly who are too thin are often accompanied by decreased resistance and immunity, and are more prone to a variety of infectious diseases, and the chances of fractures will increase.
Being too fat or too thin is not good. What is the best? Slightly fat is the best, slightly fat is the best, slightly fat is the best! Say the important thing three times!
What is chubby?
To measure a person’s fatness, we often use a simple index called "body mass index". The algorithm of body mass index is: the square of weight (kg) ÷ height (m).
For example, Lao Wang next door weighs 70 kilograms and is 1.7 meters tall. His body mass index is: 70 ÷ 1.72; =24.2
For another example, Lao Li downstairs weighs 80 kilograms and is 1.65 meters tall. His body mass index is: 80 ÷ 1.652; =29.4
What is the best body mass index? For ordinary young people, the best range of body mass index is 18.5~24, below which it belongs to emaciation, over 24 is overweight, and over 28 is obesity. That is to say, the above example of Lao Wang next door is overweight, and Lao Li downstairs is obese.
Please note that the above standards correspond to young people. If you are an elderly person over 80 years old, it is not appropriate to apply this standard.
As I said before, it is not accurate to say that money is hard to buy old and thin, and it is best for the elderly to be slightly fat. How fat is micro-fat? At present, there is no uniform standard, and it is generally believed that the body mass index of the elderly (mainly those over 80 years old) is 22.0~26.9.
Please note that being slightly fat is not the same as being slightly fat-some people are slightly fat because they contain more fat (fat), while others are slightly fat because they contain more muscle (lean). Comparatively speaking, people with more muscles are healthier and live longer. Therefore, the elderly should also exercise properly according to their own physical conditions, kicking, bending over, pulling rubber bands and lifting small dumbbells, which are important measures to prevent muscular atrophy and sarcopenia.
In addition, the elderly should ensure adequate protein intake (which is very important for maintaining muscle capacity), properly control the intake of sugar (such as pasta) and fat (mainly fat), and make themselves fat, reasonable, scientific and healthy. Please note that it is slightly fat, not too fat!
[Misunderstandings and rumors of weight loss]
For friends who want to lose weight because they are overweight or obese, is it particularly tempting to say, "Don’t diet, don’t exercise, and easily lose 20 pounds"?
This is not a slogan of Jianghu wild medicine, but an informal slogan used by a online celebrity diet medicine.
Do you have a crush? Don’t be tempted and don’t believe it. If it is so amazing, Jia Ling, who has successfully lost weight, won’t shed Xin Chu’s tears in an interview!
To tell you the truth, there is no easy and comfortable way to lose weight, let alone believe the preaching that "you can lose weight while lying down". No matter how to lose weight, there are no more than these mechanisms-(1) let you take the initiative to eat less; (2) make you lose your appetite and don’t want to eat; (3) Let you eat something that can’t be digested and absorbed, and Dora’s stool will be discharged; (4) Let you burn more calories through exercise. There have been measures to make people consume more calories through drugs (such as thyroid hormone) before, but they stopped using them because they were too harmful to human body.
Specifically, what measures are there to lose weight?
First of all, the safest and most effective thing is to control diet and exercise. As long as you eat a few mouthfuls at each meal, don’t eat foods with high calories (such as fat meat, sugar, finely processed staple food, cooking oil, etc.), and increase moderate and high-intensity exercise for half an hour to an hour every day (such as brisk walking or jogging, swimming) for several months, you will definitely lose weight significantly. It depends on whether you have the determination and perseverance!
If you want to lose weight and have enough perseverance to eat less and exercise more, you have to resort to drugs or surgery. Let’s talk about how "cruel" drugs and surgery are to lose weight …
Let’s talk about weight loss drugs first. With regard to drug weight loss, these years have been bumpy, because of the serious side effects, amphetamine, thyroid hormone, phenylpropanolamine, armes, fenfluramine, sibutramine and rimonabant have been banned from weight loss all over the world. Fentamine and chlorkaselin, which were used more often, have also been banned in many countries. For example, in the past few years, the weight-loss drug "Qumei" was widely used, and its chemical composition was sibutramine. Later, it was found that the drug could significantly increase the risk of serious cardiovascular diseases and was banned.
At present, orlistat, naltrexone/bupropion, phentermine/topiramate are still in use in the market, as well as liraglutide, smegrutide and telpotide, which have just been approved for weight loss indications in the United States two months ago. There are only two drugs approved for weight loss in China-orlistat and liraglutide.
Orlistat is a weight-loss drug that was widely used in the past. How does this medicine play a role in losing weight? It’s very simple, so that the fat you eat can’t be digested and absorbed in your stomach and excreted through your stool! Then it will be accompanied by a series of side effects, such as increased gastrointestinal exhaust, fecal urgency, fatty stool, fatty diarrhea, increased stool frequency, fecal incontinence, abdominal pain/abdominal discomfort, watery stool, soft stool, rectal pain/rectal discomfort and so on. It can be described as simple and rude! Don’t forget, many vitamins need to be absorbed into the body with fat, such as vitamins A, D, E and K. You can’t absorb fat after taking medicine, and these vitamins are easy to be lacking, which will naturally bring many health problems.
Another example is naltrexone/bupropion, which is a drug for detoxification and bupropion is a drug for depression. The combination of the two will reduce your appetite and you don’t want to eat, so you will lose weight. However, the US Food and Drug Administration added a black box warning to the drug-increasing the risk of suicide! Please note that this medicine has not been approved for use in China, so you can’t take it!
Recently, liraglutide and smeaglutide are two very popular hypoglycemic drugs, and they also have good weight-losing effects. Among many weight-loss drugs, these two drugs are the safest. On the one hand, these two drugs can inhibit food, so that you don’t want to eat, and at the same time, they can slow down your gastrointestinal peristalsis (you can’t go down after a full meal), and the final result is to make you eat less. It is precisely because of this mechanism that these drugs have an increased risk of nausea, vomiting, stomach paralysis, pancreatitis and intestinal obstruction. On September 22, 2023, the FDA of the United States just updated the instruction information of smegliptide, pointing out that the drug may increase the risk of intestinal obstruction. Therefore, even excellent drugs can’t avoid some annoying side effects!
Maybe you say, can I have an operation once and for all! Yes, for severe obesity, if you can’t lose weight after diet control and exercise, you are unwilling to take medicine or the medicine is ineffective, you can have surgery. But the operation is simpler and rougher!
At present, there are mainly four kinds of operations used to lose weight, including gastric bypass, sleeve gastrectomy, gastric banding and bile-pancreatic bypass and duodenal transposition. What is the mechanism of these operations? It’s hard enough! Gastric bypass is to divide the stomach into two parts, and keep the upper small gastric sac, through which food directly enters the small intestine (bypassing most of the stomach), which greatly reduces the digestive ability of the gastrointestinal tract. Biliary-pancreatic bypass duodenum transposition is similar to this kind of operation, and worse than this. You eat, eat, and eat directly into the intestines. If you don’t digest it properly, you won’t absorb much nutrition. You are still fat! What about sleeve gastrectomy? Remove most of the stomach! So your appetite is really small. You will be full after eating a few mouthfuls, and you can’t eat any more. It’s strange that you are not thin! Gastric banding is milder. Putting an inflatable silicone band around the fundus of the stomach makes your stomach pouch smaller, which also makes you unable to eat much food. However, this kind of operation has a moderate effect and often requires a second operation.
After reading this paragraph, you will understand that the so-called surgical weight loss is nothing more than two principles-making you unable to eat or digest.
You only envy Jia Ling’s brand-new stage image after losing weight, but you don’t know the hardships she has paid for losing weight!
It is said that Jia Ling practiced the vest line, which I have never seen before. I don’t know whether it is true or not. But for people who lose weight, muscle training is also very important.
In the process of losing weight, many people tend to ignore a problem-fat weight and lean weight. Fat weight is the weight produced by the total amount of fat in the body, while lean weight is the weight of muscle. What we want to lose weight is fat weight, that is, fat, but in the process of losing weight, we often lose lean weight (total muscle mass). However, lean body weight is a good thing, and muscle is one of the important organs that consume calories. If the total amount of muscle is reduced, the calories consumed will be reduced, and the weight will rebound more easily.
What should I do? Increase resistance exercise! The best strategy is to do half aerobic exercise every day, consume excess calories (stored fat) in the body, and then do half resistance training to increase the total muscle mass. There are many forms of resistance exercise, such as push-ups, sit-ups, flat support, lifting dumbbells, pulling elastic belt and so on. This can maintain or even increase muscle mass while consuming fat and losing weight.
Original title: "On World Obesity Day, it is enough to read this article about obesity and weight loss ~ ~ ~"
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