Just can’t lose weight? All-round weight loss, look here

The main reason for weight gain is that the calories you take in are greater than the calories you consume, which accumulate and turn into fat in the body. When the body accumulates an excess of 7,700 calories, it will gain 1 kg of weight. Most of the body's calories come from the protein, fat and sugar in food. Vitamins, minerals and water do not produce calories. Drinking water will only temporarily increase your weight but will not produce fat.

People who are fat when they are young are more likely to be fat when they grow up. Studies have shown that obese children have a 42 to 63% chance of becoming obese adults, and obese teenagers have an even higher chance of becoming obese adults, at 70 to 80%. Obese children and teenagers are potential patients with chronic diseases such as cardiovascular disease and diabetes in the future.

Factors that contribute to obesity

Internal factors

●Genetic defects: Causes the body’s energy to be unable to meet its needs, so the body has to keep eating.

●Abnormal endocrine function: such as hyperadrenocorticism, growth hormone deficiency, and hypothyroidism.

●Genetic inheritance: If both parents are of normal weight, the probability of one of the children being obese is 7%; if one of the parents is obese, the probability of the child being obese is 40%; if both parents are obese, the probability of the child being obese is as high as 80%.

● Physiological obesity: This means that the satiety center of the hypothalamus is damaged by chemicals or surgery, resulting in obesity due to continuous eating without any sense of fullness.

●Thrifty genes are conducive to fat accumulation.

●Genes affect metabolic rate, energy expenditure and brain chemicals.

External factors

●Psychological factors: such as depression, seeking comfort through food and inducing an increased desire to eat.

●Eating habits: developing a habit of eating or overfeeding from an early age.

●Social factors: Obesity is caused by eating high-energy foods frequently due to social interactions or social concepts.

●Changes in exercise volume: reduced activity due to lower basal metabolic rate, increased leisure and sleep time, and illness.

●Medications: For example, steroids, oral contraceptives, etc. can easily lead to weight gain.

The dangers of obesity

●When the patient is obese and also has diabetes, gout, gallbladder disease, coronary artery sclerosis, heart disease, hypertension or respiratory diseases (such as emphysema, chronic bronchitis, asthma, etc.), the condition will be more complicated and serious.

●Surgical operations also increase the risk.

●Obese pregnant women are more likely to have complications or difficulties in delivery.

● Prone to chronic diseases (such as diabetes, hypertension, etc.), which shortens life expectancy.

● Slow and inflexible movements, prone to accidents, and prone to back and foot pain.

●Thick subcutaneous fat makes it difficult to dissipate heat and is afraid of heat.

● Reduced employment opportunities and psychological or friendship problems.

Find out what kind of body shape is the healthiest

BMI calculation formula

BMI = weight (kg) / height2 (m2) Note: kilograms divided by meters squared

Recommended ideal weight = 22X (height (m)) 2

How to maintain a healthy weight

How many calories do I need a day?

The required calories can be calculated based on the amount of daily activity (please calculate the daily calorie intake and make sure it does not exceed the required calories)

Activity scale

Dietary principles

●Maintain balanced nutrition.

● Carry out regular and appropriate exercise to consume excess calories.

● Don’t lose weight too quickly. Reduce your calorie intake by about 500 calories per day based on your current needs, and lose 0.5-1 kg per week. (If you reduce your daily calorie intake by 500 calories, or reduce your food intake by 300 calories and increase your physical activity by 200 calories, you can lose about 0.5 kg per week. Please note! When controlling your weight, your daily calorie intake should not be less than 1200 calories.)

●Avoid any high-calorie and concentrated foods, such as: sweet, fried, deep-fried, crispy foods, candies, Chinese and Western sweet and salty snacks; nuts with high fat content (such as peanuts, melon seeds, cashews), pig skin, chicken skin, fish skin, etc. should also be avoided.

● Eat three meals a day evenly. Do not overeat any one meal and try not to eat snacks.

●When you are hungry, you should choose food that is large in size, high in calories, and gives you a feeling of fullness.

●Don’t eat too much salty food, so as not to slow down weight loss.

● Chew slowly and thoroughly when eating to extend the eating time.

●Weigh yourself regularly, keep records and compare.

●To increase the feeling of fullness, you can design 70 to 100 grams of protein every day and limit fats and sugars, that is, avoid high-fat and high-sugar foods.

Regular exercise

Using regular exercise to increase heat energy consumption has become a popular method in recent years. Every weight loss plan should include exercise to reduce intake and increase the body's calorie consumption, which is a more effective and lasting way to lose weight.

Exercise should be effective

● Develop a regular exercise habit: exercise at least 3 times a week, and the duration is preferably 30 to 50 minutes.

● Exercise should be coordinated with muscle and cardiovascular conditions:

●Aerobic exercise can effectively promote cardiopulmonary function and reduce body fat, while weight training is more effective for muscle tension and endurance.

●The intensity of exercise should not be too intense, so as to achieve an appropriate heart rate: heart rate = (200-age) X70-90%.

● Comprehensive whole-body exercise is ideal and can avoid sports injuries caused by overtraining of local muscles.

● Make choices based on age, health status, physiological condition and sports preferences, and stick to it.

●It is best to engage in large muscle exercises, such as aerobic exercise, running, walking, and swimming.

●Heat energy consumption is closely related to body weight, duration and type of exercise.

advantage:

●Increase heat energy consumption.

●Increase lung capacity.

●Promote metabolism.

●Reduce body fat.

●Increase muscle tension.

●Increase the amount of high-density lipoprotein in the blood.

●Increase lean body tissue to improve basal metabolic rate.