The way to prevent obesity, with the improvement of people's living standards and lifestyle changes, obesity not only makes people lose their shape, but also makes their appearance ugly and brings many diseases, so I suggest you try not to get fat. Let's take a look at ways to prevent obesity.
Methods to prevent obesity 1 timely supplement fiber. In our daily diet, we should eat more foods rich in fiber, which can help our intestinal peristalsis, improve our intestinal digestion level, help us consume food better and prevent obesity. Such as oats, celery, spinach and so on.
In today's increasingly serious environmental pollution, food health has always been the focus of attention. When choosing food, try to choose organic food, eat more pollution-free food, and increase satiety while maintaining weight.
Learn to release stress, which is an important cause of obesity. The overwork reported some time ago is caused by excessive pressure. Work pressure and life pressure, we should learn to release and solve, improve this state and keep fat away from us.
Strengthen exercise, as the saying goes, "eat seven points and practice three points", and exercise is also very important if you want to stay fat. We can choose one or two sports we like, such as jogging, badminton, cycling, mountain climbing and other outdoor sports, and stick to it, which can not only strengthen our physique, make our bodies fit, but also prevent obesity.
Relaxing body and mind, maintaining a good attitude and a good mood can ensure the normal exercise of the human body and play a certain role in obesity. On the other hand, if you are in a bad mood and depressed, your body will instinctively have metabolic disorder and the metabolic level will drop, and without any exercise, fat accumulation and obesity will naturally occur.
Prevent obesity. Method 2 Generally speaking, there are three preventive measures, namely universal prevention, selective prevention and targeted prevention.
National prevention: aiming at the whole population, it aims to stabilize the level of obesity and ultimately reduce the incidence of obesity, thus reducing the prevalence of obesity. By improving diet structure, advocating proper physical activities and reducing smoking and drinking, we can change our lifestyle, eventually reduce obesity-related diseases and achieve the goal of national prevention.
Selective prevention: the purpose is to educate the high-risk groups of obesity, so that they can fight against the risk factors that may come from heredity and make them prone to obesity. The measures taken are aimed at places that are easy to contact with high-risk groups, such as schools, community centers and primary prevention places. The method is to start with education and take concrete intervention measures. After taking this preventive measure for children, the Ministry of Education in Singapore reduced the obesity prevalence rate from 15% to 12.5%.
Targeted prevention: it is mainly carried out in overweight or obese individuals who have biological indicators but are still not obese, with the aim of preventing weight gain and reducing the prevalence of weight-related diseases. These people are at high risk of obesity and obesity-related diseases. Individuals who already have high risk factors for weight-related diseases or obesity-related diseases (such as cardiovascular diseases and type 2 diabetes) should be the main targets of targeted prevention.
The harm of obesity
Obesity can cause many diseases, such as hypertension, coronary heart disease, angina pectoris, cerebrovascular disease, diabetes, hyperlipidemia, hyperuricemia, irregular menstruation of women and so on. It will also increase people's chances of suffering from malignant tumors.
Nowadays, there are more and more obese patients, and the resulting diseases are more and more harmful. Many diseases are related to obesity.
Obese people are prone to coronary heart disease, hypertension and cardiovascular diseases.
Because obese people have increased adipose tissue and increased metabolic oxygen consumption, which leads to increased cardiac output and cardiac work, resulting in myocardial hypertrophy and atherosclerosis, it is easy to induce hypertension, coronary heart disease, angina pectoris, cerebrovascular disease and sudden death.
Obesity affects the labor force and is vulnerable to trauma.
Obese people, due to weight gain, increase the load on various organs of the body, which can cause low back pain, joint pain, indigestion and asthma; Obese people are often afraid of heat, sweating, wrinkles on the skin, and are prone to dermatitis, abrasions, suppurative or fungal infections; It is also vulnerable to all kinds of injuries, fractures and sprains due to the difficulty in moving.
Obesity is the natural enemy of people's health and longevity.
Scientists have found that the incidence of cerebral embolism and heart failure in obese people is 1 times that of normal weight people, and people with coronary heart disease, hypertension, diabetes and gallstones are 3-5 times that of normal people. Due to the invasion of these diseases, people's life expectancy will be significantly shortened.
Obese people are prone to endocrine and metabolic diseases.
Because obesity leads to abnormal metabolism and endocrine in the body, it can often cause diabetes, hyperlipidemia, hyperuricemia, irregular menstruation and other metabolic diseases.
Three methods to prevent obesity
Supplement cellulose
Oats and lentils rich in cellulose are the best foods to consume calories. 1 g of cellulose can consume 7 calories, so you can lose 20 pounds a year. It is really a good food to prevent obesity.
Eat organic food
Vegetables grown in polluted environment cannot directly enter the body, so it is best to choose pollution-free organic food. In addition, it can also enhance satiety and maintain weight.
relieve stress
On the one hand, stress will make many people overeat, on the other hand, stress itself will also make the human body produce monk stress hormones, leading to fat accumulation.
Strengthen exercise
Regular participation in jogging, mountain climbing, boxing and other outdoor activities can not only enhance physical fitness and keep fit, but also prevent obesity.
Enjoy a relaxed mood
Good mood can keep the physiological functions of various systems in the body running normally and play a certain role in preventing obesity. On the other hand, being taciturn and depressed will lead to physiological dysfunction, slow metabolism, and less exercise will easily lead to fat accumulation.
The danger of obesity
1, obesity easily leads to infertility.
Abnormal obesity will not only make women lose their beauty, but also bring some troubles, such as metabolic disorders, menstrual disorders, and some will be infertile. It is found that the incidence of abnormal menstruation in obese women is more than twice that of non-obese women. Only from this point of view, it shows that obesity can lead to infertility. In addition, most women who are obese from early development or childhood have uterine dysplasia, ovarian insufficiency, and even hypoplasia of external genitalia with amenorrhea, and secondary sexual characteristics do not appear. It is difficult for such patients to have fertility.
2. Obesity is easy to cause psychological disorder.
Everyone loves beauty. Obese people are prone to a series of psychological problems, such as inferiority complex, anxiety and even depression. Secondly, compared with normal people, most obese people are inflexible and clumsy. Obesity increases the load of various organs of the body, leading to slowness, laziness, fatigue, shortness of breath, difficulty in moving, joint pain, and sometimes edema of lower limbs, which will seriously lead to the loss of self-care ability.
3. Obese people are prone to cancer.
Epidemiological survey results show that the cancer prevalence rate of obese people is much higher than that of normal weight people, especially women. Obese women have a threefold increase in the risk of breast cancer and cervical cancer, and a sevenfold increase in the risk of endometrial cancer. The risk of colon cancer and prostate cancer in obese men is also significantly increased. And as long as you are obese, both men and women are more likely to suffer from colon cancer and rectal cancer. The more serious obesity is, the higher the prevalence rate of the above cancers is.
4, increase the probability of suffering from hypertension.
In China, there are 1 patient with hypertension in every five people over the age of 15, and obesity is the first factor leading to high incidence of hypertension. According to research, the proportion of obese people suffering from hypertension is 20%- 50%, which is much higher than that of ordinary people, and this proportion will increase exponentially with the increase of obesity. The incidence of hypertension in severely obese people is even as high as more than 50%.