We also know that exercise helps to reduce fat, and exercise should be perfectly combined with a reasonable diet.
If the index exceeds 25, it means we are overweight.
【2】 Let’s forget about diet and talk about healthy eating habits.
Therefore, in order to avoid obesity, both diet and exercise should be controlled more.
In order to understand our physical state, we should use the body mass index (BMI, kilograms of weight / square of height).
The secret of health is to exercise three days a week and 30 minutes a day.
◆ joint overload.
Muscle helps not to accumulate fat, so we should enhance muscle elasticity.
Personal complex and insecurity can lead to low self-esteem, even anorexia and overeating.
Calculation formula: body mass index (BMI) = weight (kg) ÷ height 2 (m).
In addition to the great cardiovascular risks, these diseases also lead to people’s mobility, lethargy, loss of appetite, affect their mood, and make people lose self-confidence and personal security.
It can let us know whether our weight is ideal or healthy.
Medical costs are expensive and there are many devices to treat cardiovascular problems, but there are more human tragedies.
Regular aerobic exercise, whether walking, mountain climbing, running, swimming, skating or cycling, can prevent and reduce these cardiovascular risks.
With the development and progress of society, we seldom need physical activities.
We should eat more fruits and vegetables and have a balanced diet of fat, protein and carbohydrates.
Skipping breakfast will gain weight because it will force us to lose metabolism for 14 ~ 16 hours.
【6】 Local exercise, such as abdominal exercise, is not useful for reducing fat in specific parts, because fat reduction is comprehensive.
Being overweight will cause…
Excellent diet “excellent” diet is very harmful, because constantly trying to eat a food and giving up it will make people fat and lose hope.
◆ guilt.
【1】 You should continue to lose fat slowly, because if the body detects that fat is losing quickly, the indicator of adipose tissue will guard them and start saving more fat.
It is very useful for our posture, back and controlling body movements, but it can not eliminate the fat on the stomach.
◆ the habit of forced eating in order to balance other deficiencies as much as possible.
【5】 It is best to choose low sugar (slower absorption, slow absorption of sugars) food, eat unsaturated fatty acids, fish fat rather than meat fat.
This has led us to some “wealth diseases”, the so-called metabolic syndrome composed of five very famous epidemics.
We should avoid eating fried food, industrial bread, carbonated drinks and wine, eat more fruits and vegetables and drink more water.
On the one hand, it is the energy consumed by our body, on the other hand, it is the energy saved by our body.
People who exercise their muscles usually get extra protein through a special diet or typical special products such as protein milkshakes.
Body mass index body mass index is a measure of a person’s weight and figure.
We will find a balance by taking care of ourselves in order to become better and not acting against our own characteristics.
Men accumulate fat in the middle of the body (apple shaped body), while women accumulate fat in the thighs and crotches (pear shaped body), because our fat genetic code makes it easier for cells to accumulate fat in those parts.
In the common medical suggestions (healthy diet, balanced nutrition, avoiding excessive calories and animal fat; breakfast is important; you should quit smoking; you should avoid stress, etc.), we know that you should habitually take aerobic exercise: at least three times a week, no less than 30 minutes each time.
Long term moderate long-distance running can lose weight, improve mood, delay the generation of fatigue, give people a lighter and positive feeling, so as to improve personal quality of life.
However, we often eat too much.
Although a small number of people have metabolic problems and may even need surgery, the secret is to control the difference between the energy we consume and the energy we consume; In other words, the energy consumed should be equal to or more than the energy we eat.
◆ psychological problems, such as aversion to one’s own body, lack of self-confidence, poor social relations, etc.
◆ easy to fatigue.
◆ loss of will, depression, personal and work lethargy.
Additional values such as race, muscle mass, age, gender and other factors will change the interpretation of BMI.
Health advice quitting smoking is tantamount to defeating about 400 harmful chemicals and 40 other carcinogens.
The combination of the two factors is the key to success.
Therefore, we need additional physical activities to keep healthy.
◆ inconvenient movement and loss of strength.
30% ~ 40% of people are fat prone.
This degree of overweight will eventually have a serious impact on us and become a real obstacle to life.
【8】 The most effective fat reducing exercises are continuous and soothing (walking, running, swimming, cycling, etc.), and the exercise intensity is 50% ~ 70% of the maximum heart rate.
Abdominal exercise makes the abdominal muscles stronger.
Cardiovascular disease has become the main cause of death in modern society.
Exceeding this value is obesity.
The needs of overweight and obese bodies for energy substances depend on age and gender: these needs increase until adolescence and gradually decrease in adulthood.
A nutritious breakfast and a light dinner are the key.
This is why it is easy to regain weight after very strict weight loss.
Kettley, so it is also called “Kettley index”.
Another reference value is the waist circumference measured below the ribs: 102 cm for men and 88 cm for women, which is the limit of obesity.
However, for ordinary people, including those who go to the gym without exhausting muscle training, there is no need to eat extra protein..
The risk of serious diseases caused by obesity is atherosclerosis, hyperlipidemia, diabetes and hypertension.
That is: eat well and keep changing patterns.
Protein is not always converted to muscle.
Diversifying your diet and a diet close to the Mediterranean are two good choices.
Under the guidance of experts, restoring normal weight and regulating diet should also be accompanied by routine physical condition monitoring programs.
In order to calculate how many calories we need to consume and how many essential components (sugars, fat, protein) we have to consider everyone’s daily activities and metabolism.
【4】 Partial eating (or lack of diversity in diet) will make us fat.
【7】 Exercising muscles can consume energy, because muscle tissue is a “territory that consumes fat”.
【3】 It is best to maintain rapid metabolism by allocating energy intake to 5 meals.
In addition, obesity is an epidemic that is beginning to affect children and adolescents in an alarming way.
The calculation formula of the index is as follows (the following formula should be adjusted according to gender and age).
This was invented by Belgian statistician l.a.j.
Running and losing weight and getting fat depend on two fundamentally interrelated factors.
Among all these sports, running is one of the most useful sports because it is the most effective: simple and cheap, it can be completed by one person without spending too much time.
Therefore, the combination of moderate exercise and balanced diet is the most important “secret” that we should understand.
If it exceeds 30, we are obese.
【9】 All this makes us feel better and happier, but the most fundamental thing is to learn to accept our body and like ourselves.
These 5 epidemics are obesity, diabetes, hypertension, hyperlipidemia and atherosclerosis.