Today we have prepared a special “eating and moving guide” for weight loss.< /span>
21 diseases are strongly associated with obesity
Professor Mika Kivimäki and her team from University College London, UK, analyzed more than 110,000 people and found that obesity is associated with 21 types of heart disease. Diseases such as vascular metabolism, digestion, respiratory, neurological, musculoskeletal and infectious diseases are closely related.
with complex total Among the obese people with obesity, the most common obesity-related diseases include:
diabetes (75.4%), hypertension (71.8%), sleep disorders (42.6%), bone Arthritis (42.1%), arrhythmia (34.4%), bacterial infection (31.3%) and asthma (22.1%), others include angina pectoris, myocardial infarction, heart failure, cerebral infarction, deep vein thrombosis, pulmonary embolism, Pancreatitis, liver disease, gout, back pain, kidney cancer, skin infections and eczema, anemia, etc.
The higher the degree of obesity, the greater the risk of complex comorbidities.
“General’s belly” has the highest cancer risk< /span>
BMI=weight (kg)/height squared (m), to measure a person degree of fatness.
For Chinese people
BMI<18.5 is underweight
18.5≤BMI＜24 Normal
24≤BMI＜28 Overweight
BMI≥28 Obese
Person who is fat all over the body< span>, people who have been obese (BMI>24) from childhood to adulthood, higher risk.
long-term central obesity< /span>, people with long-term “general belly”, “beer belly” and “swimming ring”, the highest risk.
waist-to-hip ratio (waist/hip), is an important indicator to determine central obesity:
The waist circumference of normal men is <85 cm, and the waist circumference of women is less than 85 cm. <80 cm.
a A “Eat and Exercise Guide” for Fat People
Scientifically “eat”
Eat a light diet, eat less high-fat food, control the total food intake, and maintain a balanced, rich and varied diet.
Let’s eat less red meat with high fat content, such as pork, beef and sheep.use white meat such as chicken and fish instead. Habits such as overeating and snacking should also be changed.
When cooking oil, use less oil Saturated fats such as lard, butter, tallow; polyunsaturated fatty acids such as linoleic acid, EPA, DHA etc., can be obtained from soybean oil, corn oil, sunflower oil, wheat germ oil and other foods.
Put some vitamins and minerals Replace starchy foods with low dietary fiber content with starchy foods with high nutritional quality.
use< span>Beans and potatoes, to replace a portion of polished rice noodles. Adding some beans to the staple food can reduce calories without reducing satiety.
Scientifically “Move” strong>
Studies show that jogging, mountain climbing, walking, brisk walking, dancing and yoga can effectively reduce the body mass index of people who are prone to obesity (BMI). Among them, jogging regularly is the best way to control obesity. People with heavier weights should pay special attention to protecting the knee joints when exercising.
at least 30 minutes of moderate intensity per day is recommended exercise. People who have rarely exercised before can start with 3,000 to 5,000 steps a day and develop exercise habits step by step.
For people with chronic diseases or unstable physical conditions, it is best to be evaluated and guided by a professional sports medicine doctor before performing related exercises.
Source: Life Times
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