Look at the following five body types, which body type do you think is most vulnerable to disease? A recent U.S. study that tracked 14 years gave us the answer: the second. This study found that people who were in the normal range according to body mass index calculations, but had a beer belly (centripetal obesity) had the highest risk of death. Body mass index (also known as BMI) is weight divided by height squared, and the normal value for Chinese people is 24 kg/cm2 or less. According to the International Diabetes Federation’s standard for centripetal obesity, men with waist circumference ≥ 90 cm and women with waist circumference ≥ 80 cm in China will be centripetal obese. With the improvement of living standard, the waist circumference of Chinese people becomes thicker and thicker. Data show that from 1985 to 2012, the waist circumference of Chinese men rose as much as 15% or more; from 2002 to 2010, the proportion of overweight and obese Chinese adults rose from 25% to 38.5%, with urban residents accounting for the majority. And the latest survey found that the global number of obese adults has exceeded the number of underweight people, and China’s obesity to the number of obese men 43.2 million, 46.4 million obese women, ranking first in the world. More serious is that the number of obese Chinese minors is growing rapidly. In reality, a big belly is often seen as a symbol of “successful people”, and people know little about the dangers of obesity. In the face of this situation, experts have called for May 11 to be established as the World Obesity Prevention Day. 5-11 is the harmonic sound of “I want 1”, and the last “1” represents slimness, which means in layman’s terms “I want to be thin”. In the face of China’s 200 million overweight people, this is undoubtedly a shout out of the public’s heart. Not to scare you, many diseases are related to obesity A large research study published in the famous international medical journal “The Lancet” shows that overweight and obesity increase the risk of cancer, and body mass index is significantly associated with 17 types of cancer, including uterine cancer, kidney cancer, gallbladder cancer and so on. Obesity is increasingly becoming a serious worldwide problem. Direct and indirect deaths caused by obesity amount to 3.4 million annually worldwide. Some experts predict that obesity may become the number one killer in the 21st century, bringing people to a disease. 1, cancer The latest study points out that every increase of 5kg / c㎡ body mass index (means a height of 160cm, weight 60kg people, weight growth of about 8kg), then the uterus cancer, gallbladder cancer, kidney cancer, cervical cancer, thyroid cancer and lymphoma incidence rate will rise significantly. The study shows that obesity and cancer are correlated, but not causal relationship, as to whether obesity causes cancer, but also need to step up research. 2, cardiovascular and cerebrovascular diseases Research found that more than the standard weight of 15 kilograms of the population, 30% suffer from hypertension, most suffer from hyperlipidemia, both are risk factors for cardiovascular and cerebrovascular diseases. Obesity is one of the independent risk factors leading to coronary heart disease, every 5 kg increase in weight, the chance of coronary heart disease increased by 14%, the risk rate of stroke increased by 4%. 3, diabetes diabetes in the normal weight of the incidence of the population is only 0.7%, but the incidence of diabetes in moderately obese people will increase 4 times, serious obese people will increase 30 times. 4, sleep apnea syndrome A large amount of fat accumulation is likely to lead to snoring, edema and even breathing difficulties during sleep, serious cases may appear sleep apnea syndrome. 5, bone and joint disease Excessive weight gain is an additional burden on the bones and joints, which can easily lead to arthritis, muscle strain and other problems. 6, fatty liver The degree of visceral fat accumulation is directly proportional to body weight, too much fat will cause damage to the liver and other organs, leading to fatty liver. 7, depression obesity will trigger anxiety, fear, depression and other bad mood. Obesity can make women suffer from depression risk increased by thirty percent. 8, infertility obesity will lead to women’s body estrogen increase, can reach normal weight women 2 to 5 times, and then lead to menstrual disorders and other problems, affecting conception. At the same time, the study shows that the weight of each more than the normal standard 4.5 kg, the probability of death due to various obesity complications will increase by 8%. People who exceed the standard weight by 50% have a 30% increase in morbidity and mortality compared to normal people, and those who exceed the standard weight by 100% have a 150% increase in morbidity and mortality. According to the body mass index division, overweight (BMI: 25-30) people’s life expectancy is reduced by 0 to 3 years, obese (BMI: 30-35) people’s life expectancy is reduced by 1 to 6 years, and severe obesity (BMI greater than 35) people’s life expectancy can be reduced by 8 years. This change has the greatest impact on young people, and obesity in old age has no significant impact on life expectancy. Who is the real culprit of obesity Real life, obesity is still plagued by many people. So, “who” is the “culprit” of obesity? The life of the gentleman will take you one by one to check. 1, staple food was wrongly accused of “high energy staple food, eat easy to gain weight” this view is deeply rooted. However, this is not the case. Studies show that 1 gram of fat produces 9 kcal of energy, 1 gram of carbohydrates and 1 gram of protein produce 4 kcal of energy respectively. The staple food is mainly carbohydrates, so there is no scientific basis for the one-sided emphasis on the high energy of staple foods. In fact, many staple foods are not high in energy, but can also form a sense of satiety, but conducive to weight loss. For example, the common oats, red beans, buckwheat and black rice. Because of the fear of high energy and do not eat staple food practice not only can not lose weight, but will affect health. If the body does not have enough supply of carbohydrates, it will use tissue proteins to compensate. The breakdown of tissue protein consumption will affect the body organ function. Some studies have shown that people who eat less staple foods have higher bad cholesterol, a greater risk of heart disease, and even memory loss. The Chinese Nutrition Society recommends that the human body should maintain a moderate daily intake of cereal, the general adult daily intake of 250 to 400 grams. 2, the lack of exercise evidence shows that the World Health Organization, “lack of physical activity” as the fourth largest global risk factors for death. Insufficient exercise will cause energy intake than energy consumption, and this is one of the main reasons for overweight and obesity. Weight control also requires a balance between eating and moving. As for exercise programs, it is recommended that it is best to exercise for long periods of time at moderate or low intensity. Adhere to 45 minutes to an hour of aerobic exercise is appropriate every day, such as jogging, swimming, etc.. In addition, with doing some strength training, can play a role in shaping and increasing muscle and strong bones. 3, snacks may be wronged Many people in the process of weight loss often feel “like the enemy” when they hear snacks, thinking that weight loss means dieting. However, many people even completely eliminated snacking, slimming effect is still not ideal. Or even if a short period of time can be thin, but then quickly rebound. In fact, some people do not lose weight may not be because they eat too much, but may be because they do not move enough. It is important to know that obesity is never caused by a single food or drink. Management of weight, you should understand 6 things 1, it is never too late to lose weight Although we each have a few people around us yelling to lose weight, but in fact, we are not very clear about what is obesity, what is the harm of obesity, how to lose weight scientifically. Want to control weight, first of all, we must firmly believe: obesity is actually a preventable disease, any time to start losing weight is not too late. 2, write a weight loss diary every day people who want to lose weight write a diary, the daily diet, exercise, weight situation are detailed down, and pay attention to the summary, found which do not do well in time to change, but also to set up a milestone. For example, first reduce 1 two staple food or walking 30 minutes a day, and then the next week to reduce half two meat walking 50 minutes. No matter how late, he now still insists on brisk walking every day near home for 30-40 minutes, walking 80-100 meters per minute. 3, find a partner to monitor each other Now the United States is very popular “peer weight loss”, that is, and a friend to lose weight. You may not want to move today, a friend’s invitation or a “I lost 3 kg this month, how about you” stimulus, will let you get out of the house, increase exercise. 4, keep your mouth shut, open your legs There are no shortcuts to losing weight, but there are ways to eat less and move more. Diet must ensure less salt and less oil, to achieve a balanced and varied. Brisk walking, swimming, running, cycling, etc. is a better way. For obese people who are overweight, one continuous exercise should not exceed one hour. In order to reduce the burden on the knee joints, the legs can also choose sitting and lying limb exercises. It is common for outpatient clinics to see joint and other problems caused by too much exercise. People who are concerned about their weight can go to the obesity clinic or find a nutritionist for advice. 5, work on the details of life The details of life also help to lose weight, such as chewing 15 to 20 times per mouth when eating, chew slowly can not only help the digestion of the stomach and intestines, but also can produce a sense of satiety, so that people feel full more easily. You can also pay attention to the order of eating, soup before meals, followed by food, and then eat, try to fill your stomach with lower calorie food, you will not consume too much high-calorie food. 6, clear weight loss purpose Weight loss is for health, never blindly, those a month to lose dozens of pounds of rapid weight loss advertising, indeed, will make your heart itch, but behind the inevitable hidden health risks, must be alert.