Lose weight gradually without hurting your body. Lose 8% in half a year is just right.

"You seem to have gained weight?" Modern people have irregular meals and often overeat. They feel their bodies are out of shape after consecutive holidays. Medical research points out that obesity can increase the incidence of diabetes or heart disease by 2 times, and the risk of developing high blood pressure, kidney disease, hyperlipidemia and other diseases is also higher than that of ordinary people. In order to stay away from the threat of obesity and chronic diseases, many people exercise frantically to lose weight, but experts remind that the weight loss rate should be controlled at 8% in half a year.

Exercise can be divided into two types: whole-body and local. The main function of whole-body exercises such as running and brisk walking is to improve body metabolism.

Lose weight gradually. Lose 8% of your body weight in half a year.

Yang Weijun, a family medicine physician at the Ren'ai branch of Taipei City United Hospital, said that the elements of successful weight loss include "calorie control" and "increased physical exercise", both of which must be done gradually. Research reports point out that losing weight too hastily can be harmful to the body.

The ideal weight loss control rate is to lose 8% of the original body weight within half a year. If you reduce 500 to 1000 calories per day, you can lose about 0.45 to 0.90 kg per week. For a 90 kg adult, the more suitable weight loss rate is to lose 7.2 kg in half a year.

Whole body exercise helps metabolism, local exercise does not cause oil accumulation

Physical exercise is one of the best ways to lose excess weight. Dr. Yang Weijun said that weight loss exercises can be divided into whole-body exercises and local exercises. The former can improve body metabolism, including walking, cycling, etc. According to the National Health Administration's recommendations, at least 30 minutes of exercise a day, 3 to 5 days a week, with moderate exercise that causes a slight breathlessness and increased heart rate, can achieve the effect of weight loss. Exercise can also be done in segments, 2 times for 15 minutes or 3 times for 10 minutes, with the same effect.

Obesity is related to daily calorie intake. Nutritionists recommend that in addition to paying attention to a light diet and balanced nutrition, you should consume more vegetables and fruits high in fiber.

Local exercise can improve local limb fat accumulation. Exercise methods include sit-ups, leg raises, etc. For those who are just starting to do sit-ups, it is recommended to do about 10 each time to avoid sports injuries. The number of times per day varies from person to person, but remember to avoid acute muscle soreness. Let the abdomen rest for at least 10 minutes after each exercise. After 1 to 2 weeks, gradually increase the number of times. In addition, when doing sit-ups, place your hands lightly on your chest or shoulders. Do not hold them behind your head and pull your neck hard to avoid cervical vertebrae injuries.

Modern people pay attention to making exercise a part of their daily lives. People can lose weight by going to work early, taking public transportation as much as possible, getting off the bus one stop earlier, taking the elevator less and taking the stairs more.

Whole body exercise helps metabolism, local exercise does not cause oil accumulation

In addition to consuming calories, the calories you eat must also be controlled. Sun Yaqi, a nutritionist at the Department of Nutrition at the Ren'ai branch of Taipei City United Hospital, suggested that people who ate too much during the Chinese New Year can aim to reduce their daily intake by 500 calories, exercise to burn 200 calories a day, and eat 300 calories less (150 calories less for lunch and dinner each). After two weeks, they can lose 1 kilogram in a healthy way.

How to strike a balance between nutritional balance and reducing food calories? Nutritionist Sun Yaqi recommends replacing Dongpo pork, pork belly, bacon and sausage with skinless lean meat, fish and tofu; changing the cooking method to steam, boil, stew, grill and braising to replace a few fried and stir-fried dishes; fried food should be avoided completely.

In addition, you should supplement more dietary fiber and have 1.5 bowls of vegetables (including leafy vegetables, mushrooms, and melons) at each meal; replace some refined grains with whole grains such as brown rice, whole wheat bread, and multi-grain steamed buns. If you still have the habit of overeating during the Spring Festival, it is recommended to replace desserts with fresh fruits. As for extra snacks and sugary drinks, reduce the amount by taking small amounts and sharing with everyone.

★《Look here》Eat 2 slices of toast 30 minutes after exercise to lose more weight