It’s the National Day holiday again, and for many people, it has entered a vicious circle of "gaining three pounds every holiday" and "gaining three pounds and three pounds".
So how can we enjoy the holiday and lose weight at the same time?
First of all, we need to judge whether we are obese or not.
1.BMI calculation formula
BMI= weight/height squared (unit: kg/m2)
(China reference standard: 18.5-23.9 is the normal range)
Step 2 waist circumference
If the waist circumference of a man is more than 85 cm and that of a woman is more than 80 cm, it can be regarded as abdominal obesity.
3. waist-hip ratio
Waist measurement standard: the line from the lower edge of the rib arch to the midpoint between the two points of the anterior superior iliac spine.
Measurement standard of hip circumference: maximum hip circumference.
If the male is more than 0.9 and the female is more than 0.8, it is abdominal obesity.
Note: Abdominal obesity will increase the risk of endocrine diseases.
The first measure to lose weight: eat snacks scientifically
Snacks that can be eaten frequently — — Low-fat, low-salt and low-sugar food.
For example: boiled eggs, sugar-free or low-sugar oatmeal, boiled corn, whole wheat bread, graham crackers, soybean milk, baked soybeans, bananas, tomatoes, cucumbers, pears, peaches, apples, oranges, watermelons, grapes, pure fresh milk, pure yogurt, melon seeds, almonds, pine nuts, hazelnuts, steamed and roasted sweet potatoes, and freshly squeezed orange juice without sugar.
Appropriate snacks — — Moderate amount of fat, salt and sugar food.
For example, the content of dark chocolate, beef slices, preserved eggs, ham sausage, sauce duck wings, preserved meat, marinated eggs, fish slices, cakes, moon cakes, off-flavor broad beans, dried marinated beans, seaweed slices, dried apples, raisins, cheese, milk slices, amber walnuts, salted cashews, sweet potato balls, dried sweet potatoes and juice exceeds 30%.
Restricted snacks — — Foods high in sugar, salt and fat.
For example: cotton candy, milk candy, candied beans, soft candy, fruit candy, bitter is sweet, fried chicken nuggets, fried chicken wings, puffed food, chocolate pie, cream biscuits, instant noodles, cream cakes, canned food, candied dates, preserved carrots, preserved apples, condensed milk, potato chips, cola, ice cream and so on.
In a word, we should eat scientifically, eat more foods with low fat, low salt and low sugar, avoid eating before bed, avoid overeating and eat snacks scientifically.
The second measure to lose weight: reasonable exercise
Young people with good physical condition can choose high-intensity exercise that suits them, while old people and people with poor physical condition can choose lower-intensity exercise according to their own conditions.
High-intensity exercise: running fast, swimming, skipping rope, etc.
Moderate intensity exercise: jogging on the flat, doing exercises, playing badminton, etc.
Low-intensity exercise: ballroom dancing, cycling on the flat, etc.
Minimum intensity exercise: Tai Ji Chuan, walking, doing housework, etc.
How to make a plan of losing weight by exercise?
For example, it is planned to lose 4 kilograms in one month, that is, lose 1 kilogram per week.
The daily deficit capacity is about 1100 kilocalories, of which 550 kilocalories are consumed by increasing the amount of exercise, that is, 2 hours of moderate-intensity physical activity or 3-4 hours of low-intensity physical activity are needed every day.
For example, it is planned to lose 3 kilograms in one month, that is, to lose 0.75 kilograms per week.
The daily deficit capacity is about 800 kilocalories, of which 400 kilocalories are consumed by increasing exercise, that is, 1.5-2 hours of moderate-intensity physical activity or 2.5-3.5 hours of low-intensity physical activity are needed every day.
The third measure to lose weight: avoid getting fatter and fatter.
One of the biggest secrets of losing weight is "slowness". Losing weight less than half a catty every day is likely to be the real weight loss that consumes fat, otherwise it is easy to rebound and encounter sadness.
In addition, weight loss must be sustained, and it is not allowed to lose weight quickly through excessive dieting and excessive exercise in a short period of time. This is mainly because the body mainly lost muscle three days before losing weight, and after two weeks, the body began to lose fat. Extreme rapid weight loss methods such as excessive exercise or excessive dieting are easy to cause rhabdomyolysis, which may lead to acute renal failure and be fatal.
Interviewed experts:
Nenwei Zhang, vice president and chief physician of Beijing Millennium Monument Hospital affiliated to Capital Medical University.
Liu Shiping, Deputy Director of Endocrinology Department, Xiangya Second Hospital, Central South University.
Liu Wei, Deputy Director of Minimally Invasive Surgery Center, Xiangya Second Hospital, Central South University