The occurrence of obesity is often the result of heredity, sedentary, excessive energy intake and metabolic disorder. Obese people often have lipid metabolism disorder and excessive fat synthesis, but there is no obvious abnormality in lipid hydrolysis and lipolysis oxidation, and plasma triglycerides, free fatty acids and cholesterol are generally higher than normal levels. Studies have compared the proportion of protein, fat and carbohydrate in the diet structure of China people during the obesity epidemic. The results show that high-fat diet, increased proportion of refined carbohydrates in food consumption, high-sugar diet and low-protein diet may all lead to obesity. Although there are few literatures discussing the relationship between smoking, drinking and obesity, related studies show that drinking, smoking and passive smoking have a positive impact on the occurrence of central obesity among Chinese adults.
Second, self-management of obesity.
For obesity, we must first prevent further weight gain; Secondly, we should lose weight, reduce fat, increase lean body mass, learn self-monitoring, set weight loss goals and prevent related complications; Once again, stick to the same, healthy psychology and maintain a normal weight. For mild obesity, it is suggested to lose 0.5- 1kg/ week and reduce energy intake 1 15-230kcal/ day; It is suggested to lose 0.5- 1kg/ week and reduce energy intake by 500- 1000kcal/ day for moderate and above obesity. Losing weight is not a "once and for all" thing, it needs long-term persistence, and once we relax our vigilance, it is easy to rebound, even exceeding the original level before losing weight. Not only should we eat less and exercise more, but we should also exercise while eating. We should know how to eat nutritious food without growing meat. How to exercise easily, persist, and control weight practically and effectively?
Self-behavior control and diet collocation, such as chewing slowly and prolonging meal time; Choose small tableware and repackage meals to increase food satiety; Eat regularly and reduce eating out; Eat more foods with high cellulose content, reduce hunger, reduce energy absorption and increase gastrointestinal peristalsis; Optimize aquatic products, lean meat, milk and beans, reduce the intake of fat and cholesterol, and obtain high-quality protein; Increase vegetables to ensure the intake of sweet potatoes. Under the guidance of professionals, you can also limit energy-balanced meals (including nutritious meal replacement), high-protein meals, light meals and so on. , so as to carry out targeted diet management. No matter which dietary management mode is adopted, the control of energy must be scientific and gradual, and it is necessary to ensure the balance of nutrition, so as to avoid the negative effects such as the reduction of energy consumption and gastrointestinal dysfunction caused by the reduction of resting metabolic rate caused by dieting.
Generally, the digestion time of mixed food is 3-4-5 h, sugar is about 1 h, protein is about 2 h, and fat is about 4-5 h. Liquid is faster than semi-solid and solid. It is suggested to choose foods with low glycemic index among similar foods, such as corn, buckwheat noodles, mixed bean rice, coix seed, brown rice and peas. If the absorption efficiency and glycemic index of refined carbohydrates are high, it will easily lead to a rapid increase in blood sugar levels in the body. The high absorption rate makes it too late for the body to use energy to convert excess energy into fat for storage. At this time, blood sugar will drop rapidly, and then hunger will easily lead to overeating and increase total energy intake.
Vegetables can choose green leafy vegetables and low-carbon water content such as melon, broccoli, colored pepper, mushrooms, bamboo shoots and so on. Adding meals between meals, choosing some natural and low-energy foods, eating some fresh fruits, some low-fat yogurt and a small amount of nuts can alleviate hunger and help reduce the intake of the next meal. At the same time, it is also essential to drink enough water every day, which can not only provide a certain sense of fullness, but also accelerate metabolism and improve weight loss efficiency. Drinking a cup of warm water on an empty stomach for breakfast can help gastrointestinal peristalsis and improve defecation efficiency; Drinking water half an hour before meals can increase satiety and reduce food intake; Drinking water one hour before exercise can not only reduce dehydration, but also eliminate excess lactic acid and relieve the feeling of muscle aches.
Ordinary fat can only be supplied in the presence of oxygen. Low-intensity and long-term aerobic exercise is beneficial to reducing fat, and has a significant effect on reducing visceral fat. With the delay of exercise time, the energy supply gradually changed from sugar to fat. The energy supply ratio of fat can reach about 50% after 30 minutes of exercise, and 80% after 2 hours of exercise. Only through long-term moderate and low-intensity exercise can we effectively consume more. Moderate and low intensity exercise can be judged by 60%-80%(220- age) of the maximum heart rate. In this state of exercise, you can say complete sentences, 20- 120 minutes a day, 3-7 times a week, such as brisk walking, jogging and swimming. Usually, for overweight and obese people, muscle strength and endurance exercise should be combined, which is more effective for improving lean body weight, such as belly rolling, hip lifting, squat, dumbbell bending and rowing. This kind of exercise is best carried out under professional guidance, so as to find a good force point and reduce muscle damage.
As a basic method to lose weight, lifestyle changes, including nutrition and exercise, can be achieved through their own efforts, and the cognitive-behavioral and psychological aspects it contains need various support and help. For example, psychological obstacles such as abnormal eyes, stress and depression caused by obese people can easily lead to overeating, guilt and a vicious circle, which requires the intervention and treatment of professionals and medical personnel. Good psychology and deepening cognition have laid a good foundation for dieters' self-monitoring, diet control, stimulation control, cognitive reconstruction and relaxation skills, making weight loss easier and more fulfilling, which is conducive to weight loss and weight maintenance in a virtuous circle.
Except overweight and obese people, people of all ages should exercise every day to maintain a healthy weight. Insist on daily physical activity and do moderate physical activity for at least five days a week, totaling more than 1.50 minutes. It's best to do 6000 steps of active physical activity every day, reduce sedentary time, get up and exercise every hour, and always pay attention to your weight to prevent it from gaining too much and too fast. People with family history of obesity, obesity-related diseases, unbalanced diet, less physical activity, and excessive waist circumference should strive to improve their diet, strengthen physical exercise, prevent obesity, and regularly check the risk indicators of obesity-related diseases (such as blood pressure, blood lipids, waist circumference, etc.). ) Discover hidden dangers such as hypertension, dyslipidemia, coronary heart disease and diabetes as soon as possible. Generally, people with normal body mass index and excessive waist circumference are at higher risk of metabolic diseases than those with normal waist circumference.
By the end of 20 17, China's obese population ranked first in the world, with 43.2 million obese men and 46.4 million obese women, accounting for 16.3% and 12.4% of the world respectively. Among the severely obese population, China ranks second, second only to the United States. Overweight and obesity can be controlled and prevented. With the implementation of the "Healthy China 2030" action guide, national health education and health promotion, national fitness has quietly emerged, and more accessible, intuitive and in-depth health promotion methods and media such as health science programs, webcasts and national nutrition weeks, and early screening and intervention of risk factors by relevant departments at all levels will help control the spread trend of overweight and obesity.