Practice a healthy lifestyle and achieve a healthy weight goal

About 40% of adults worldwide are overweight or obese; In our country, more than 50 per cent of adults and about 20 per cent of school-age children are obese or overweight, and obesity has serious health, social and economic consequences. Back in the 1990s, the World Health Organization defined obesity as a disease. With the social and economic development of various countries, the prevalence of overweight and obesity is increasing, and related diseases have become a major global public health problem.

Rising obesity

If you have a car, you are too lazy to walk, if you can take the elevator, you will not climb the stairs, if you can order takeout, you will not cook yourself, if you can eat fried chicken, hamburgers and fries, you will refuse to eat plain food, if you can contact online, you will not communicate in person... All kinds of modern life have led to an increasing number of obese people.

Obesity can do more harm than you think

The medical community refers to coronary heart disease, hypertension, hyperlipidemia, diabetes and cerebrovascular diseases related to obesity as the "death quintet". The Lancet has reported that obese people with a BMI (body mass index, calculated as weight kg divided by height m squared) above 35 have an average life expectancy of eight years less than people of normal weight and 19 years less healthy life expectancy. Among the many diseases caused by obesity, diabetes is the most obvious one affecting Chinese people. The proportion of overweight patients with diabetes is 41%, the proportion of obesity is 24.3%, and the proportion of abdominal obesity is as high as 45.4%. In addition to physical effects, obese people also suffer from mental health problems such as low self-esteem, depression, social difficulties, and false self-perception.

If you are overweight, stop believing in white lies such as "it doesn't matter if you are fat, how cute you are, and slightly fat girls have the best life", and pay attention to changing your lifestyle and healthy weight loss is the right way!

Unscientific weight loss is very harmful

Speaking of weight loss, the current methods can be described as various, but the effect is also uneven, let's talk about the most common several ways to lose weight.

1. Diet to lose weight

Dieting, the first choice for most dieters, is really not recommended. Our body is very intelligent, the holiday open to eat, and suddenly go on an extreme diet, the body does not know what is happening, the message is that there is not enough energy, so it will open the famine mode - reduce the basic metabolism, reduce consumption, extract more energy from the limited food. In this way, the expenditure is significantly reduced, but the intake is increased, and the result is that once the normal diet is resumed, the body will frantically store energy and regain weight.

2. Exercise to lose weight

There are also many people to exercise as a magic weapon to lose weight! Exercise is very hard and difficult to stick to, but some people who use exercise to lose weight will feel that they are disciplined enough, no problem, and they will definitely lose weight, don't you think so? Well, that's probably gonna disappoint you again. Running 10 kilometers consumes about 1,000 calories, but it only takes a cup of milk tea, a piece of cake, and a night snack to come back. A specific study found that regardless of whether regular exercise, as long as the diet of too much fat, will lead to obesity! In addition, it is easy to recover from excess after exercise, that is, eat more after exercise, gain weight instead of losing weight, and exercise also needs to take out a large chunk of time, which is difficult for office workers to do.

3. Drug weight loss

If you want to steal a little lazy, want to rely on drugs to lose weight, I advise you better not! Although some weight loss drugs have been approved for the treatment of obesity, all weight loss without talking about the effects of drugs is one-sided. People who take weight loss drugs without authorization will have elevated blood pressure, rapid heart rate, anorexia, abnormal liver function and other conditions, and in severe cases, there will be systemic multiple organ failure, which is life-threatening.

There is no one thing in the world once and for all, especially weight loss, you are in control of mouth, step on the leg, under the guidance of professional doctors and nutritionists healthy weight loss, regain health.

Here are some tips for controlling your weight in your daily life:

1. Eat regular meals

Use a timer to set your meal time for 20 minutes and adjust your eating speed to become a slow eater. This is one of the most effective habits for weight loss. Savor each bite of food until the set 20-minute alarm goes off. Taking small, rhythmic bites will make your mood happier as your body secretes satiety hormones. When you Wolf down food quickly, the stomach has not had time to give the brain the signal that it is full, which can lead to overeating. It's important to eat slowly.

2. Eat more fresh vegetables

Add a few servings of vegetables to your meal instead of just one. Take a few bites of each serving and you'll inadvertently end up eating more. Eat foods high in fiber and water and lower your calorie intake when you're full. When cooking or colouring vegetables and fruits, add lemon juice and spices (such as vinaigrette) instead of high-fat sauces or condiments (such as Thousand Island dressing).

3. Choose whole grains

Replacing refined staples with whole grains (such as brown rice, barley, oats, buckwheat, and whole wheat foods) can also be part of your weight loss strategy. Whole grains help you feel just as full with fewer calories, and improve blood fats. Many products are now made with whole grains, including waffles, pizza crusts, English muffins, pastas and whole wheat breads. However, pay attention to the list of ingredients and nutrients in the instructions to avoid products that are not true.

4. Drink plenty of water

By replacing sugary drinks (like cola) with plain water or zero-calorie sodas, you can significantly reduce your sugar intake. For flavor, add lemon, mint, or a dash of green tea.

5. Limit your alcohol consumption

When an event serves a variety of drinks, start with a non-alcoholic, low-calorie beverage, such as water or lemonade, rather than a cocktail, beer or wine. Alcohol (7 calories per gram) has more calories per gram than carbohydrates (4 calories) or protein (4 calories). Alcohol can also paralyze your brain, causing you to unintentionally eat more meat, staples, and other foods.

6. Eat at home often

Cook at home at least 5 days a week. The Consumer Reports survey found that this is one of the best habits of successful weight loss people. Eating at home can reduce the intake of oil, but also in the cooking process less salt, less sugar and less additives, not only can make their body slowly healthy, but also can improve their cooking skills.

7. Portion control at each meal

At least five days a week, slim people and people who have successfully lost weight will eat just enough food at every meal, which is one of the best habits to maintain good shape. After several self-tests, you can know how much to eat at each meal is appropriate, so as to form a routine. It's easier to eat in moderation by choosing small portions and putting what you want on a plate and removing everything else at mealtimes.

8. Burn an extra 100 calories

Lose 5 kilograms a year and consume an extra 100 calories a day. If you can try one of the following activities:

• Fast walk 2 km, about 20 minutes.

• About 15 minutes by bike.

• Jump rope, about 10 minutes.

• Spinning, about 15 minutes.

• Jogging, about 15 minutes.

When you get rid of the habit of drinking drinks or eating too much at each meal, you have successfully entered a weight-loss lifestyle without the maddening diets and frightening drug injuries. Call your friends and wow them when you meet them.

Expert: Li Li, Chairman of Xinjiang Nutrition Society, Director of Clinical Nutrition Department of the First Affiliated Hospital of Xinjiang Medical University, chief science communication expert of Autonomous region, health science popularization expert of Autonomous Region Health Commission.

Original title: Know what? Open the door ┋ World Obesity Day - Live a healthy lifestyle and achieve a healthy weight goal

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