Future 10 Rooftop Safe Weather

According to the survey, the average weight of China people increased by about 1 to 1.5 kg after the Chinese New Year. I gained weight unconsciously after the Chinese New Year, mainly because I ate too much and exercised less during the Chinese New Year. Once the body consumes less calories, it will definitely gain weight. Liu Yili, head of the Nutrition Group of Tai 'an Hospital Weight Management Center, said that it is inevitable to avoid eating during the Spring Festival, but people who usually want to lose weight will keep their weight unchanged after the year.

Don't get fat during the Chinese New Year, and stick to the principle of eating less.

People who love snacks should not eat too many snacks containing refined sugar during the Chinese New Year, because refined sugar will be quickly converted into triglycerides or body fat in the body. After eating too much, not only will the waist circumference increase, but the triglyceride and fatty liver index will also soar. Liu Yili suggested that during the Chinese New Year, it is best to adopt the four dietary principles of "less oil, less sugar, less midnight snack and less snacks".

Everyone knows his eating habits and the causes of obesity best. If they want to lose weight in the next year, they can change their incorrect eating habits. For example, people who like desserts and snacks can eat them once every two or three days instead of every day. With the help of a doctor or nutritionist, you will achieve remarkable weight loss effect in three months.

Lin, director of the new hospital's weight management center and director of sports medicine, also pointed out that after losing weight, diet is the absolute protagonist and exercise is the supporting role. Dieters can reduce their intake of sugar, protein, fat, vegetables, fruits and vitamins according to the "healthy eating pyramid".

Many people gain weight after losing weight, often because they adopt a sugar-free and starch-free diet, or the meal replacement with a high-protein diet is terrible, and they can't eat it continuously for a long time, which causes physical and psychological rebound, but they eat more after returning to normal diet; Coupled with hunger for too long, dieters can't control overeating, which makes the body absorb calories faster and gain weight faster.

Yo-yo effect, lose weight and gain weight quickly.

In the process of losing weight, you often see the "yo-yo effect", that is, you use the wrong way to lose weight so that your weight drops rapidly in a short time, and then your weight increases rapidly, and so on.

Many people become obese after the Spring Festival. If you want to regain your previous weight, you often fast for a week or go on a diet alone. You may lose about 1 ~ 1.5kg in a week and return to your original weight. But Liu Yili said that this practice often only reduces water and muscle, but increases fat, just like a yo-yo. Weight loss is fast, rebound is high, weight will recover quickly, even fatter than before.

In addition to incorrect fast fasting can lead to weight gain, those who only talk but don't do or do strenuous exercise without taboos are also prone to gain weight. For example, Liu Yili said that if the actual exercise consumes 500 calories on a certain day, but the calorie of eating a pot of spicy pot is as high as 1500 to 2000 calories, plus other foods, the total calorie consumed in a day is about 3000 calories, far exceeding the calorie consumed by exercise, and of course it will gain weight. She reminded dieters that continuous exercise is a necessary condition to effectively gain muscle and reduce fat, so as to maintain weight and protect health.

Early weight loss: diet control is the main thing, supplemented by exercise.

Generally, in the initial stage of weight loss of 1 ~ 3 months, diet control is the main method, supplemented by exercise. After 3 months, they will form exercise habits and change their dietary preferences, such as giving up desserts and taking supper. In the early stage of weight loss, drastic weight loss is not recommended. You just need to lose 500 to 1 000 calories a day, and then control it slowly. After 3 months, you will find that the calorie intake and the number of copies have decreased, the eating habits have changed, and the exercise habits have been developed, which is very helpful for maintaining weight in the future.

Lin stressed that diet control is more important than exercise in the early stage of weight loss. The calorie intake is about 1 1,000 to 1 1,500 calories a day, which is the best. Combined with aerobic exercise, exercise at least 3 days a week for more than 30 minutes a day. The more physical activity, the more muscles you use, and the better the effect of reducing fat. Many people think that eating less can consume body fat, but if you eat unreasonably, your muscles will also be consumed, so you should do more exercise to enhance your muscle mass. The more lean tissue you have, the higher your basal metabolic rate. During the maintenance period of losing weight, exercise is as important as diet control.

If weight loss comes to a standstill, Liu Yili added, at this time, we can strengthen the intensity of exercise, then reduce the calories and adjust the diet content, and it is best to eat low-fat and sugar-free foods.

Recommended sports: brisk walking, swimming and cycling.

In addition to the correct concept of diet and proper exercise, you can also gain muscle and lose fat. Strictly control "eat less and exercise more" during weight loss. For sports, you should first choose the sports you like, are willing to do or are already doing. As long as you strengthen the intensity of exercise or increase the time, at least let yourself move first. If you already have exercise habits, you should strive to improve exercise efficiency.

In order to effectively reduce fat and gain muscle, Lin recommended to carry out systemic and regular aerobic exercise, especially systemic exercise is better than local exercise, and strenuous exercise must be more effective than non-strenuous exercise to lose weight. Like yoga, it is to train breathing, stretching and muscle strengthening, but it consumes very few calories; Weight-bearing training only increases the muscle strength of upper body and thigh, emphasizing short-term explosive force; Swimming is a lot of physical exercise, which consumes a lot of energy, can increase muscles and reduce fat; Cycling can always exercise the muscles of both legs, which is one of the options for strenuous exercise.

Liu Yili appealed that people should never stop exercising during the China New Year. Aerobic exercise such as brisk walking and running, or muscle strength training are all good choices. If the weather is too cold and you don't want to go out, you can use indoor sports such as climbing stairs and walking quickly instead. If you can't find 30 minutes of continuous exercise in a day, you can also divide it into morning, middle and evening 10 minutes, and the effect is the same.

Half an hour after exercise, you can eat sugar and protein food.

For the diet before and after weight-loss exercise, it is suggested that people without diseases do not need to deliberately eat 30 minutes before exercise, but those who have diabetes or exercise for more than 30 minutes and miss dinner can eat a sugary food, such as a slice of toast, a small apple or a bowl of comprehensive fruit, before exercise 1 hour.

Because exercise consumes glycogen in the liver or muscles, you will feel particularly tired after exercise. If you eat carbohydrates or protein food within half an hour or an hour after exercise, you can quickly replenish glycogen in the liver or muscles, and have enough energy to cope with the next exercise again, but it will not lead to obesity. This practice subverts traditional cognition.

Liu Yili further explained that the calorie intake after exercise should be controlled at around 300 calories. It is suggested that the ratio of sugar and protein food should be 3: 1. Three sugars, such as three slices of toast, a small strip of 165g sweet potato or 1.5 guava, and a protein means a tea egg or a cup of 240c.c Finally, if it is midnight after exercise, such as running or riding at night, it is not recommended to eat it if you are not hungry.

Diet adjustment: chew slowly, exercise after meals, and eat more alkaline food.

Most people want to eat when they lose weight. In fact, they should start with how not to eat. According to Lin's observation, many people can't lose weight because they eat too fast, can't sit still after a full meal, or eat too much junk food and sugar. If these three conditions can be improved, you don't have to worry too much about what to eat or how many calories to eat.

Usually, people will feel full 20 ~ 30 minutes after eating. If they eat slowly, they will feel full at once. The central nervous system of the human body will tell the body that it really needs enough calories, and then what it eats is superfluous. Therefore, chewing slowly can naturally reduce calorie intake.

After a full meal, a little exercise can prevent too much blood from entering the gastrointestinal system and reduce heat absorption. Obesity is an inflammatory phenomenon in the body. Eating too much trans fatty acids, fried foods or sweets will make the body look acidic. It is recommended to eat more alkaline foods to prevent the body from being in an acidic state all the time, so that the body will naturally not be obese.

Be picky about low-fat parts and light cooking.

The diet principle of losing weight is picky eaters, and low-fat parts of meat, such as beef tendon and pork muscle, should be chosen to reduce oil intake; Secondly, it is more suitable for cooking with halogen, roasting, steaming, boiling, etc., such as creamed salmon and fried salmon, which are high in oil, and the calories are higher if cream is added; Braised chicken legs and fried chicken legs, of course, choose the former; The oil content of sweet and sour fish is more than 2 times higher than that of steamed fish.

In addition, try to choose white meat, such as seafood, shrimp, crab, roll, clam, chicken, duck, goose, fish and so on. Generally speaking, the order of food intake is beans, fish, seafood, eggs, red meat (lean meat) and red meat (fat meat). In the process of losing weight, the intake ratio of beans, fish, seafood and eggs to red meat (lean meat) and red meat (fat meat) should be 1: 65438.

Staying up late and not getting enough sleep can make people thin.

Sleep and daily routine are also closely related to obesity. Sleep involves the secretion of two hormones: sympathetic nerve, parasympathetic nerve and adrenocortical hormone. During daytime activities, the sympathetic nerve is more excited and the body metabolizes faster. When sleeping at night, the parasympathetic nerve is responsible for promoting the relaxation and rest of the human body, and the metabolic rate of the body is slow. If you don't sleep late, it will lead to the brain and body running can't stop, biological clock disorder, metabolic changes, leading to weight loss, forming two extreme postures: extremely fat or extremely thin.

Adrenocortin secretion was the lowest at 12 am, reached the peak at 8 am, and then slowly decreased. Renal epithelial quality is a stress hormone. The body metabolizes faster when it rises. However, due to staying up late or working, if you go to bed at 3 am, the normal adrenal cortex secretion will rise according to the needs of the body, and blood sugar will also become higher, which violates the law of body operation and is difficult to lose weight.

It is better to lose one kilogram than one habit.

The later you go to bed, the more brain-gut peptide is secreted, which will make people want to eat midnight snack to satisfy their hunger. Usually after eating for 2-3 hours, the food will be digested. For example, after eating at 7 o'clock in the evening, it will be digested around 9 o'clock, and the stomach will begin to feel hungry. Therefore, it is best to go to bed within 4 hours after supper.

When life pressure is high, stress hormones in the body will increase, leading to excessive intake of high-sugar foods, which will be converted into body fat in the body, resulting in waist obesity and even three high diseases.

Liu Yili believes that weight loss should not be divided into one year before and after. Usually eat more low-oil and high-fiber foods. The most important thing is to eat three meals normally. In fact, losing weight is irregular. As long as you live a normal life, work and rest, match the correct and sustained weight loss methods, and have the psychological will to lose weight, the success rate will be greatly improved.

What is basal metabolic rate?

The so-called "basal metabolic rate" refers to "the minimum calorie consumption required to maintain life under static conditions". The older you get, the lower the basal metabolic rate, the slower the fat burning and the less the muscle mass. So middle-aged people tend to get fat.

Calculation formula of basal metabolic rate

Male = 66+( 13.7× weight kg)+(5× height cm)-(6.8× age)

Female = 655+(9.6× weight kg) +( 1.7× height cm) -(4.7× age)

Body mass index obesity definition

The definition of adult obesity in Taiwan Province Province is based on the value of body mass index (BMI). The calculation method of body mass index is "weight (kg)/height (m2)", and the ideal weight range defines the body mass index as between 18.5 and 23.9. If the body mass index exceeds 24, it is "overweight" and you must start to control your weight; If the body mass index exceeds 27, it is "mild obesity", so we should act quickly to lose weight; If the body mass index exceeds 30, it is "moderate obesity", and if the body mass index exceeds 35, it is "severe obesity".

underweight

Ideal weight

be overweight

Mild obesity

Moderate obesity

Severe obesity

Body mass index < 18.5

18.5≤ Body mass index < 24

24≤ Body Mass Index < 27

27 ≦ Body mass index < 30

30 ≦ Body mass index < 35

Body mass index ≧ 35

gender

Judgement standard of waist circumference obesity

male

Over 90 cm (35.5 inches)

woman

Over 80 cm (3 1.5 inch)

gender

Ideal body fat percentage (fat%)

fat

age

< 30 years old

> 30 years old

male

14-20%

17-23%

> 25%

woman

17-24%

20-27%

Thirty percent