Obesity does increase the risk of multiple chronic diseases, but now many people often lose weight excessively in order to pursue the so-called "perfect body".
Recently, researchers from Harvard School of Public Health found that excessive weight loss among people with normal weight is not only prone to gain weight, but also increases the risk of diabetes .
Invite experts to teach you whether you need to lose weight and give you a guide to managing weight in different groups.
interviewed experts
Director of the Health Management Center of Southwest Hospital of Chongqing Military Medical University Chen Zongtao
Director of the Nutrition Department of the Eighth Medical Center of the General Hospital of the People's Liberation Army Zuo Xiaoxia
Normal weight loss will hurt the body
This study published in the internationally renowned journal "Public Science Library·Medical" found that for people with normal weight, losing weight will instead lead to long-term weight gain in and increase the risk of
This study included several prospective cohort studies of from 1988 to 2017. After investigating nearly 200,000 people, it was found that any method for people who are not overweight to lose weight will increase the risk of type 2 diabetes.
The researchers observed and compared weight changes in subjects using various weight loss strategies for up to 10 years and the risk of type 2 diabetes for up to 24 years. After finding that obese individuals in the weight loss group had a lower risk of type 2 diabetes, but opposite correlation patterns were observed in the lean individuals, that is, the risk of type 2 diabetes in the weight loss group was increased.
So, for people with normal weight or even thinness, losing weight is really not recommended.
Whether you need to lose weight depends on 4 indicators
Whether you need to lose weight cannot only look at the numbers on the scale, but also the metabolism level and exercise volume of body fat updates.
Body Mass Index (BMI)
This is a body judging indicator commonly used in the medical community.
Body mass index is between 18.5 and 24, which is normal weight; more than 24 is overweight, and more than 28 is obese.
Note: body mass index does not reflect fat distribution. Some people have normal body mass index, but there is a lot of abdominal fat accumulation, and the risk of chronic diseases is still very high. Therefore, we need to combine the waist circumference and determine whether we need to lose weight
Waist circumference
Adult men's waist circumference should be less than 85 cm and women less than 80 cm.
You should stand when measuring waist circumference, your feet are separated by 30 cm, the measurement area should be flat, and a soft ruler should be used to stick to the skin, but not to press.
Hand ratio
Stand straight, inhale gently, and use a tape measure to measure the waist circumference above the navel and the most protruding hip circumference.
WHO recommends that if the waist and hip ratio is greater than 0.9 for men and women is greater than 0.85, we must manage our weight in a timely manner.
subcutaneous fat thickness
Abdominal wall subcutaneous fat thickness, less than 15 mm for men, and no more than 20 mm for women. This usually requires a professional sebum thickness meter to measure.
Weight management for different groups of people focus
Control diet and increase exercise, and is the first choice for preventing and treating obesity. Different groups of people need to adjust differently:
children and adolescents
Do not grow fat
Do you want to grow taller
Do you want to eat food that will help you grow taller. It is recommended to consume one cup of milk, one egg, two walnuts and two fruits every day, three portions of meat and three dishes, and cereals and potatoes account for half of it. Stay away from fat foods, such as candies, biscuits, potato chips, etc.
Add to sleep enough and sleep for at least 8 hours before it can be beneficial to growth and development and control weight.
bask in the sun every day and exercise for 1 hour outdoors, such as playing football, playing basketball, skipping rope , etc., which can increase bone strength and consume excess calories.
adult
waist should not be too thick
diet should follow the principle of "full breakfast, good Chinese food, and less dinner". Do not deal with breakfast, order takeout for lunch, and eat and drink for dinner.
Avoid sitting for a long time, and do more fitness exercises to slim your waist and tighten your abdomen, such as plank support , lying on your back waist twist, static or dynamic hip bridge , etc.; you can practice squatting, lateral raising of your legs, etc. between work breaks.
elder
slight fatness and long lifespan
s thin elderly: moderate exercise can help enhance muscle vitality. brisk walking, jogging, Tai Chi , Baduan Jin and other exercises are small, which is convenient and easy to persist. You can exercise 1 to 2 times a day, for about half an hour each time, and it is best to sweat slightly.
Elderly people who are overly obese: lose weight appropriately, and in addition to exercise, they should improve their diet. Use a small amount of multiple meals, 4 to 5 meals a day, each meal is 70% full, pay attention to the combination of coarse and fine grains.
pregnant women
control weight gain
whether before and during pregnancy, you should choose safe and moderate exercise. Pregnant women's gymnastics, quick walk , yoga, swimming, etc. are all good choices.
In the diet, we must ensure balanced nutrition:
- Use beans, corn, yam , pumpkin, etc. as staple foods. It is good for the fetus development, and can also relieve constipation during pregnancy and gain weight quickly;
- Eat more vegetables and control the intake of fruits. Eating too much is not only easy to gain weight, but also can cause pregnancy-related hyperglycemia;
- often eat foods rich in iron, such as liver, red meat, animal blood, etc.;
- Appropriately increase the intake of fish, poultry, eggs, milk, and lean meat.
