Question 1: What is obesity? Obesity refers to excessive accumulation of body fat and/or abnormal distribution and weight gain. Specific standards refer to BMI ≥ 24kg/m2 for overweight, ≥ 28kg/m2 for obesity; waist circumference ≥ 85cm for men and ≥ 80cm for women for abdominal obesity. (BMI ( kg/m2) = weight (kg) / [length (m2)]) In addition, it should be noted that there are many young women in life, in order to pursue the beauty of the shape, even if the weight in the normal range, or even the weight is already light, but still blindly lose weight, in fact, from the health point of view is not desirable Oh! The correct approach is to maintain a good figure without affecting health. Question 2: Why is obesity? Obesity is a chronic metabolic disease caused by the interaction of genetic factors, environmental factors and other factors. Obesity has the tendency to gather in families, but the genetic basis is not known, and the influence of common diet and activity habits cannot be ruled out. Studies show that: both parents are obese, 70% of the children? 80% of people show obesity, one of the two parents (especially the mother) for obese people, 40% of the children are fatter. The accumulation of fat is due to the intake of energy more than the consumption of energy, that is, more food or consumption reduction, or both, can cause obesity, but the cause of this energy balance disorder has not been elucidated. The main environmental factors are diet and physical activity. Diet: eating more, like sweet or greasy food, fast food, eating out and so on make energy intake increase. The composition of diet also has an effect. Among the foods with equivalent calories beyond the physiological requirements, fat is more likely to cause fat accumulation than sugar. Insufficient physical activity reduces energy expenditure. With the modern transportation is more and more perfect, occupational physical work and domestic work volume reduces, people are in the static life time increases. Most obese people are relatively inactive, sitting and watching TV is the main leisure pastime of many people in their spare time, which becomes one of the main reasons for obesity. Question three: obesity performance? Obesity is mainly manifested as the body fat increase accumulation, but in men and women performance is not exactly the same. Men mainly manifest for the upper abdomen obesity, also we often say “beer belly” “general belly”, and women are more manifest for the lower abdomen, buttocks and inner thighs fat accumulation, which is why many women will feel their legs thick reason. . Question 4: Who are prone to obesity? Obesity can be seen at any age, and is more common in women. Often have a family history of obesity. Most have a history of eating too much and (or) insufficient exercise. There are many and bad habits related, such as: intake of high energy-rich animal fat and protein increased, and cereal food reduced, rich in dietary fiber and micronutrients of fresh vegetables and fruit intake is also low; do not eat breakfast often lead to its lunch and dinner intake of food more, and the total amount of food for the day increased; eat too much in the evening and relatively little exercise, will make the excess energy in stored in the body by converting it into fat; eating more quickly. While eating slowly, the signals transmitted to the brain feeding center can make the brain to make the corresponding regulation, the more appeared satiety and reduce eating. Now many fast food because of its convenience, fast and popular, but fast food is often rich in high fat and high energy, while its composition is relatively monotonous, regular consumption will lead to obesity, and the possibility of causing certain nutrient deficiencies. Often on the hotel to participate in the ‘banquet’ and ‘dinner’ people, often eat too much, especially too much fat. Eating too much meat on a regular basis (especially pork with more fat and protein) can easily lead to overloading of the digestive organs (intestines, liver) and kidneys and accumulation of fat in the body, which is also not good for health. In addition, poor eating behavior, such as regular overeating, extra meals at night, snacking, especially feeling bored with life or eating too much snacks while watching TV, is an important reason for many people to become obese. Because the food source is richer, in the family meal preparation quantity often exceeds the actual need quantity more, in order to avoid waste and eat the extra food, may also be one of the causes of eating too much. Question 5: The dangers of obesity? Mild obesity is mostly asymptomatic. Moderate to severe obesity may cause shortness of breath, joint pain, muscle aches, reduced physical activity as well as anxiety and depression. Clinically, obesity, dyslipidemia, fatty liver, hypertension, coronary heart disease, abnormal glucose tolerance or diabetes and other diseases often occur at the same time, that is, metabolic syndrome. Obesity may also be accompanied or complicated by obstructive apnea during sleep, gallbladder disease, hyperuricemia and gout, osteoarthrosis, venous thrombosis, impaired reproductive function (polycystic ovary syndrome in women) and increased incidence of certain cancers (breast and endometrial cancer in women, prostate cancer, colon and rectal cancer in men), and increased complications from anesthesia or surgery. Obesity may be involved in the development of the above diseases, or at least be their causative and risk factors, or have a common pathogenetic basis with the above diseases. Obesity and its series of chronic concomitant diseases and complications seriously affect the health, normal life and working ability and life expectancy of patients. There is also for many ladies who wish to lose weight, think that obesity will affect beauty, even cause inferiority complex, fear of various social activities and unwilling to actively participate, causing psychological problems. Question six: obesity control: obesity control is the most concerned about the problem, look at the above obesity occurrence reason, in fact, the control method is also very clear. First of all, the genetic factor is what we can’t intervene. The remaining two main links are to reduce caloric intake and increase caloric consumption, emphasizing behavior, diet and exercise as the main comprehensive treatment. I. Behavioral treatment Establish a sense of diet and not to eat too much at each meal; minimize the frequency and extent of overeating. Pay attention to selecting foods with low fat content. Chew slowly to extend the eating time and help reduce the amount of food eaten. Another way is to use smaller utensils when eating, so that a medium amount of food does not look thin; you can also eat according to a plan, that is, before eating a meal will be divided according to the plan of food, self-limiting the amount of food eaten, so that each meal is seven minutes full; also so that people who miss meals do not overeat at the next meal. Adding some fruits after the meal can satisfy the desire to eat. Second, medical nutrition treatment Control the total amount of food eaten and adopt a low-calorie, low-fat diet. Only when the energy intake is lower than the physiological needs, the stored fat can be mobilized and consumed. It is extremely important to adopt a balanced diet with a mixture of sugars, proteins and fats providing 60% – 65%, 15% – 20% and 25% of the total calories, respectively, with appropriate amounts of high quality proteins, complex sugars (e.g. cereals), sufficient fresh vegetables (400 – 500g/d) and fruits (100 – 200g/d), and appropriate amounts of vitamins and micronutrients. nutrients. Avoid oily foods and excessive snacking, less fried foods, and less salt; minimize snacks and extra meals, and control appetite to seven percent full. Try to use cooking methods of boiling, simmering, stewing, baking and microwave heating, frying vegetables with a small amount of oil to appropriately reduce the consumption of sugary drinks, and develop the habit of drinking plain water and tea. Eating should be regular, not overeating, not a meal too full, and do not miss meals. The basic principles of weight loss diet composition are low energy, low fat, moderate amount of high quality protein, complex carbohydrates (such as cereals); increase the proportion of fresh vegetables and fruits in the diet. A reasonable weight loss diet should reduce the total daily calorie intake on the basis of balanced dietary nutrients; it should meet the body’s need for nutrients, but also make the calorie intake lower than the body’s energy consumption, so that part of the body’s fat oxidation for the body’s energy consumption needs. Special note: the view and practice of not eating or eating less cereal staples in order to lose weight is not desirable. Limiting and reducing energy intake should be based on reducing fat. Pay proper attention to the selection of foods rich in high-quality protein (such as lean meat, fish, egg whites and beans). Overweight and obesity? treatment? should be based on diet restriction and modification, but the degree of weight loss and the sustained effect are not easy to reach a satisfactory level when only diet restriction is combined with no increase in physical activity or no other measures are taken. A moderate reduction in energy intake and active physical activity is recommended to achieve a gradual and slow reduction in body weight to the target level. Therefore, it is advisable to reduce the daily dietary calorie intake by about 1/3 compared to the original daily level, which is an important step to reach the goal of being able to reduce body weight by 0.5 kg per week. Physical Activity and Sports Increasing physical activity combined with proper control of total dietary energy and reduction of saturated fatty acid intake to promote negative energy balance is a world-recognized remedy for weight reduction, and both are still indispensable as major measures even in the case of weight loss with drugs. Advocate the use of aerobic activities or exercise, aerobic exercise is mostly power-type, and large muscle groups (such as quadriceps, biceps, etc.) involved in the movement, such as: walking, cycling, climbing, playing ball, jogging, dancing, swimming, rowing, skating, skiing and dance, etc.. Because moderate or low-intensity exercise can last for a long time, the exercise mainly relies on burning body fat to provide energy. There is no need for strenuous exercise to lose weight. Finally, it is emphasized that there is no shortcut to weight loss. The approach lies in controlled diet control, exercise and behavior change, with the emphasis on long-term persistence. Many of you expect to return to your so-called ideal weight in the short term, which is not very realistic. Excessive restriction of food in the short term may see some temporary results, but if you don’t keep reducing the calories in your diet over the long term and don’t participate in physical activity, it is difficult to ensure that your weight stays at the level you have lost. Individuals may even gain further weight, even beyond the original level before weight loss. Repeated failures in weight loss can make it easy to lose confidence instead. However, even a 5% to 10% reduction in weight over the course of a year can be very beneficial to health.