First, the impact of obesity on fertility
In recent years, obesity has become a catastrophic disease in China and the world, the incidence of metabolic syndrome is increasing year by year, which is related to the national standard of living after the improvement, too much calorie-rich food and exercise to reduce the amount of overweight and obesity. Research shows that excessive consumption of high-calorie diet will significantly increase cardiovascular disease, diabetes, bone and joint diseases, tumors and metabolic diseases, shorten people’s life expectancy, especially for fertility damage.
1, obese people have three times the chance of infertility for normal weight people. Obese women in the natural state and assisted reproduction treatment cycle have shown a decline in fertility. Obesity, especially central obesity, has hyperinsulinemia and insulin resistance status.
2, obesity and insulin resistance will lead to menstrual disorders, egg quality and endometrial development decline, resulting in ovulation or even infertility; obesity and insulin resistance not only lead to reduced fertility, but also significantly increase the risk of miscarriage, stillbirth and fetal malformation.
3. When obese patients undergo IVF treatment cycle, the proportion of oocyte apoptosis and delayed meiosis is higher, the average embryo morphology score decreases, and the number of available eggs and frozen embryos decreases.
4. Obesity can have a negative impact on pregnancy and embryo implantation through the accumulation of various links. Weight loss can significantly improve the fertility of obese patients,
Therefore, weight reduction by improving dietary habits and aerobic exercise is the first line of treatment for obese infertility patients.
Aerobic exercise
1.The role of aerobic exercise
Reduce the weight of obese patients before conception and pregnancy, and change the bad lifestyle at the right time will achieve a better effect on the fertility treatment of obese patients. Aerobic exercise can improve the tricarboxylic acid cycle in the expression of enzymes and related fat oxidation, so that the cell fat accumulation decline. Exercise increases HADHA activity, alters mitochondrial function, and improves egg quality.
(1) The basic elements that influence body weight are caloric intake and consumption. When energy balance, intake is equal to consumption, body weight remains basically the same. When the caloric energy balance, the intake is greater than the consumption, the weight increases. When the energy balance is negative, the intake is less than the consumption, the weight loss. By changing the caloric balance, excess body fat can be lost, thus achieving the ultimate goal of weight loss, and aerobic exercise is one of the best ways to carry out scientific weight loss.
(2) When aerobic exercise is performed, the fat in the body undergoes oxidative decomposition, which can directly affect the volume of fat cells in adipose tissue. When exercising, the ratio of various energy-supplying substances is mainly determined by the intensity and duration of exercise. Generally speaking, the lower the intensity and longer the duration of exercise, the higher the percentage of the total energy metabolism relying on fat oxidation.
(3) Aerobic exercise can reduce the accumulation of body fat by increasing energy consumption, inhibit the accumulation of fat cells, reduce the volume of fat cells, and reduce the efficiency of food intake, reducing fat deposition. At the same time, prolonged aerobic exercise decreases plasma insulin level and increases secretion of glucagon, catecholamines and adrenaline, which promotes the activity of rate-limiting enzymes of fat hydrolysis process, accelerates fat hydrolysis and promotes fat decomposition. On the other hand, aerobic exercise can also improve the function of the body and enhance the immune function of the body while reducing body fat. Therefore, aerobic exercise is the most effective, the least side effects, the most beneficial to health weight loss methods.
2, aerobic exercise precautions
(1) Aerobic exercise is recommended to carry out adequate preparatory activities before the end of exercise, but also to carry out appropriate relaxation to reduce the discomfort after exercise.
(2) Heart rate is the most direct indicator to determine the effect and intensity of aerobic exercise. Nowadays, many fitness machines in gyms have calorie consumption counts. But the fact is that such counts are generally very different from the actual consumption, and there is no constant ratio between calorie consumption and fat consumption.
The optimal intensity of aerobic exercise for effective weight loss should usually be controlled at 60-75% of the maximum heart rate, i.e. 120-150 beats per minute, calculated as (220-age) X 60-75%. If you disregard your physical condition to pursue high intensity, it will be detrimental to health.
(3) according to the United States sports medicine research, aerobic exercise before 15min, by the muscle glycogen as the main energy supply, fat energy supply in the exercise after 15 ~ 20min
20min after exercise to start, so generally require aerobic exercise lasted more than 30min. The number of exercise can be 3 to 5 times a week, if it belongs to heavy obesity or obesity combined with other diseases of patients, can comply with medical advice.
(4) fat acid in the oxygen supply conditions can be decomposed into carbon dioxide and water and release a lot of energy, so oxygen is the key factor of aerobic exercise fat loss. In the exercise must ensure adequate oxygen intake.
But this does not mean that in the process of exercise to keep deep breathing can ensure the oxygen intake, because the amount of oxygen inhalation and the amount of inhaled air does not correspond to a constant. For example, when working out indoors, because of the large number of people working out, the air in the room is thin, so there is not much oxygen available for each person. Therefore, aerobic exercise is best to choose in the outdoors or well ventilated indoor.
(5) Aerobic exercise for weight loss must be consistent. In the early aerobic exercise often can not see the more obvious weight loss effect, only about 3 months after the exercise to achieve more desirable results.
(6) pay attention to the appropriate supplemental water and inorganic salts. Exercise a lot of sweating will cause part of the water and inorganic salt loss, therefore, after exercise should be timely water and inorganic salt to give the appropriate supplement.
(7) Aerobic exercise prescription for weight loss
Three, good eating habits
In the adherence to aerobic exercise to lose weight at the same time, the development of good eating habits to reduce weight is also very important to help.
1, slow down the pace of eating
When a person eats a certain amount of food, the gastrointestinal tract swells, the visceral receptors of the gastrointestinal tract will produce a satiety signal and the signal will be transmitted to the cerebral cortex to produce the feeling of fullness, at which time the cerebral cortex will send satiety instructions to the satiety center and the feeding center, respectively, to stop eating.
Because of the slow speed of the satiety signal, when eating fast, the satiety signal is not received before too much food is eaten, and too much food is consumed at this time. Therefore, slowing down the pace of eating is conducive to reducing food intake.
2, should be three meals a day
The amount of each meal should be reasonably arranged, the calorie intake is about the proportion of: breakfast 35%, lunch 40%, dinner 25%. Do not add meals and snacks,
When hungry, you can eat fruits and vegetables to fill your hunger; it is not recommended to reduce meals, because after reducing a meal, human beings will instinctively lead to excessive intake of the next meal because of hunger. Now also advocate a small number of meals, can reduce hunger,
But the total amount of food should not exceed the total amount of three meals.
3.Cooking methods
Try to use steam, boil, stew, boil, mix and other less oil preparation methods, away from the fatty fried food. It is best to eat more liquid food such as porridge to reduce the intake of staple foods. Also reduce the intake of salt to light, generally 5g per day is appropriate, to prevent too much salt drinking water. When drinking too much water can cause puffy obesity.
4.Reduce the intake of animal fat
Try to choose healthy vegetable oil such as olive oil, only then can reach the ideal weight as soon as possible.
5.Quit drinking or drink less alcohol
Alcohol is not only high in calories, but also can promote fat deposition in the body, so it is important to reduce alcohol intake for weight loss.
Fourth, weight loss precautions
1, avoid excessive dieting
Adults should not be less than 5016kJ daily intake, otherwise, the body can not get enough nutrients to affect health, it is generally believed that you should grasp the principle of “seven minutes full”. If the daily reduction of caloric energy 2090kJ, 7 days can be reduced Hugh weight 0.5 kg. body fat calorie specific calculation formula: calories = 29260X weight.
2. Avoid looking at weight change alone
Should look at the body mass index, especially the percentage of body fat change, if a person through exercise to increase muscle, reduce body fat, even if the weight does not change, the body fat content will be reduced accordingly.
3, avoid accelerating the speed of weight loss
The speed of weight loss is best maintained at 0.5 to 1kg a week, normal weight loss can be 2kg a month, do not exceed the upper limit of 5kg a month, otherwise it will cause various diseases because of the speed of weight loss. Fast and intense weight loss will make the body feel fatigue and discomfort, but also easy to “back to fat”.
4, it is important to adhere to
Whether exercise weight loss or diet, it is necessary to adhere to long-term results, usually 25 days after the body will be obvious changes, two months after the weight loss effect will be consolidated.
Obesity affects fertility throughout the HPO-uterine axis, affecting ovulation, egg maturation, endometrial development, endometrial tolerance, embryo implantation and miscarriage. Weight loss significantly improves fertility in obese patients, and weight loss through aerobic exercise and dietary interventions is the first line of treatment for obese infertility patients.