May 11, “World Obesity Prevention Day”, is also the legendary National Fat Loss Day. With the improvement of people’s living standards, obesity has become a major public health problem in China. According to the 2020 “Report on Nutrition and Chronic Disease Status of Chinese Residents”, more than half of Chinese adults are overweight or obese. Long-term obesity has a lot of harm to the body. Not only is it inconvenient to live, and the exercise ability is reduced, the more serious impact is that it will lead to metabolic diseases such as hypertension, hyperlipidemia, and diabetes. Studies have found that obesity and more than ten types of cancers have an increased risk of developing In addition, obesity may lead to loss of function, damage to the brain, and increase the risk of dementia.
In order to implement the Healthy China strategy, improve the level of national nutrition and health, and establish the concept of a balanced and nutritious diet, the Health Education and Publicity Center of the Hunan Provincial Health and Health Commission specially invited the weight loss expert of the Clinical Nutrition Department of the Hunan Provincial People’s Hospital, and the Hunan Provincial People’s Hospital. Cai Hua, chairman of the Weight Management Professional Committee of the Provincial Health Management Society, answered the “ten musts” and “ten do nots” of weight loss.
One and ten points
1. Eat more non-starchy vegetables: non-starchy vegetables have high water content. Eating these vegetables can replenish water and achieve the perfect moisturizing and weight loss combination.
2. To reduce salt intake: A high-salt diet may cause the body to store excess water, so try to reduce salt intake daily.
3. Drink plenty of water before meals: Staying hydrated is an important step in weight loss. Drinking a glass of water before meals can reduce food intake during meals. It is recommended to drink more than eight glasses of water a day.
4. Avoid gas-producing foods such as beans, cruciferous vegetables.
5. To ditch processed or packaged foods: Avoid packaged foods and recommend making your meals with non-starchy vegetables, unprocessed whole grains, lean protein, and healthy fats.
6. Get enough protein: Eat enough protein every day to maintain muscle mass and normal metabolism throughout the weight loss period, such as chicken breasts, eggs, fish, seafood, etc.
7. To ensure adequate sleep: regular work and rest every night, sleep 6-7 hours, in the absence of sleep, the hormones that want to eat will rise, which will lead to weight gain.
8. Dinner should be light: Eating late will affect the weight loss effect, so you should choose nutrient-rich and low-calorie foods in a planned way.
9. Get fit: High-intensity interval training is a great way to build muscle. Jog or sprint and then rest and repeat. Short bursts of high-intensity exercise maintain your heart rate while building muscle. Aerobic exercise, such as running or cycling, has great benefits for heart health.
10. Consult a professional nutritionist: Rapid weight loss is usually water reduction. Considering physical and mental health, it is recommended to consult a professional nutritionist.
Two, ten don’t
1. Don’t choose a single ingredient: a single ingredient means a single nutrient intake, the body cannot supplement various vitamins, minerals and trace elements, the body The speed of the running cycle will be reduced, and the speed of weight loss will decrease.
2. Don’t choose a single exercise program: During weight loss, our exercise programs should be adjusted regularly, because the body gradually adapts to the mode of exercise and learns to save calorie expenditure to meet energy consumption, and the weight loss effect will change later. Difference.
3. Don’t ignore strength training: In addition to aerobic exercise during weight loss, strength training should not be neglected, which can stimulate muscle growth, maintain a strong metabolic level, and improve the speed of fat burning and shaping.
4. Don’t stay up late: When you stay up late, the level of growth hormone that stimulates appetite increases, the body is easy to feel hungry, and irregular work and rest can easily lead to endocrine disorders.
5. Don’t drink sugar-sweetened beverages: beverages contain too much sugar, which is especially easy to be absorbed by the body and generates a lot of calories.
6. Don’t eat fried foods: fried foods are high in fat, which can easily lead to obesity.
7. Don’t over-control the intake of staple foods: When the body’s carbohydrate intake is insufficient, the body’s calorie and nutrient intake will be insufficient, and the metabolism will also be reduced. The “2022 Dietary Guidelines for Chinese Residents” recommends that adults The daily intake of cereals should be 200-300 grams, and the thickness should be matched.
8. Don’t become addicted to fasting: During fasting, the stomach and intestines will accumulate a lot of gastric juice, causing gastrointestinal dysfunction. Light fasting is a double-edged sword, which can speed up weight loss and also cause overeating due to hunger. gluttony.
9. Don’t skip breakfast: Breakfast is the most important part of the day. Don’t think about losing weight by dieting. Eat a good breakfast, a full lunch, and a good dinner.
10. Don’t over-rely on diet pills: Don’t over-rely on diet pills. The ingredients of some diet pills on the market are unknown, and long-term use may cause certain harm to human health. If you want to lose weight in a short time, it is recommended to consult relevant formal professional institutions .
Xiaoxiang Morning News reporter Xia Sheng correspondent Cai Hua Peng Mihui
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