How to lose weight with a large base? This article will tell you how to lose weight healthily
大基数如何减肥?这篇文章会告诉你如何健康的瘦身
Ordinary people don’t understand the pain of obesity, but there is a group of people who feel the same pain. They are obese friends with a large base weight. According to the body mass index (BMI), if the BMI>28, then it belongs to a large base of obese people, and the fatter the body, the more serious the consequences may be.
A series of common diseases such as diabetes and hyperlipidemia are all related to obesity. Among the controllable factors of cancer, smoking, alcohol, obesity, etc. are clear carcinogens. According to a follow-up survey of more than 43,000 adults in Europe, the increase in waist circumference will increase the risk of 10 cancers related to obesity (such as kidney cancer and liver cancer) by 13%. Another study showed that body fat content is significantly correlated with blood lipids, blood sugar and other indicators.
The fatter people are, the more their joints are often not very good, mainly because our knees and joints have to bear the weight of our bodies. The weight-bearing joints mainly refer to the hips, knees, ankles, etc. When we are walking, these joints have been bearing weight and continue to be under pressure of dozens of pounds. Healthy joints can withstand their own standard weight. However, once the weight base is large, when jumping up and down stairs, the load-bearing cartilage structure on the surface of the joint will be squeezed. Once the load is exceeded, the result can be imagined.
Eager to lose weight, many obese friends may credulously believe in the "quick weight loss methods" circulated on the Internet when it comes to their choice of weight loss methods, such as "wrapping in plastic wrap" or "sweating clothes", "taking diet pills", fat-reducing machines, etc. These methods are nothing more than achieving the goal of weight loss through dehydration, but dehydration is not weight loss. When you take in water, you will rebound. As for the so-called drug weight loss, in principle, it has more impact on endocrine, leading to endocrine disorders and affecting gastrointestinal health. The skin will also deteriorate as a result. Like any fat removal machine, I advise you not to pay this "IQ tax". If it is serious, it will cause irreversible damage to internal organs.
The larger the weight base, the more energy is needed to maintain the normal operation of the body. Therefore, for those who lose weight with a large base, they must not blindly reduce caloric intake. Otherwise, the body will enter the "power-saving mode" due to lack of energy, resulting in a decrease in basal metabolism, as well as loss of muscle and water, making you prone to obesity. Fat is more stubborn. To control diet and calorie control during weight loss, you can refer to this formula: [height (cm)-105] * 30 (kcal) for calculation. People who exercise a lot can increase it as appropriate. If you want to lose weight, lose 1-2 pounds per month: your daily energy intake can be appropriately reduced by 300-500kcal. The minimum energy intake cannot be less than 1200kcal.
The weight base is large, which not only requires energy intake, but also the normal operation of the body is inseparable from the reasonable intake of nutrition. For example, you should eat more protein foods that help maintain muscles, such as meat, eggs, milk, beans, etc.; you should also eat more coarse grains and nuts, which are rich in vitamin B and are very helpful for the metabolism of fat and sugar. As for fresh vegetables and fruits, they are not only low in calorie, but also the main source of vitamin C. All three types of food should appear in your weight loss list. A tip: People who often eat out can use their own fists as a reference when eating all kinds of food. Vegetables and fruits can eat enough for three fists, one punch of staple food, and one punch of protein food.
In terms of exercise mode selection, considering the problem of joint pressure, it is recommended to reduce the operation of joint pressure that aggravates such as running and rope skipping, which is likely to cause injury. Swimming, cycling and other exercises to reduce joint pressure are recommended, and the fat burning effect is also good.
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