A, the diagnosis of obesity standards.
When eating more calories than the body consumption and fat form storage body more than 20% of the standard weight or body mass index [weight (Kg) / (height) (M) 2] is greater than 24 said obesity. If no obvious cause can be found called simple obesity; with a clear cause called secondary obesity.
Second, the harm of obesity
Excessive body fat, excessive weight will bring a lot of inconvenience to people’s life and work, and will seriously affect health. A large number of epidemiological surveys show that: obesity and coronary heart disease, atherosclerosis, hypertension, diabetes and certain tumors (such as breast cancer, endometrial cancer and other serious health hazards of human disease) occur. Obesity can cause a series of changes in the physiology, biochemistry, pathology and neurohumoral regulation of the human body.
The main manifestations are: make the human body’s work ability reduce, even significantly shorten the life expectancy, increase metabolism and heart burden. Increase the amount of oxygen intake in quiet time; restrict respiratory exercise, resulting in obesity – ventilation syndrome; pericardial fat restricts heart diastole, affecting cardiopulmonary function; diabetes incidence increased by 1.4 times; myocardial infarction incidence increased by 1 times, more than half of coronary heart disease deaths are obese; easy to complicate hypertension, fatty liver, gallstones, surgical anesthesia complications, incision defects, post-operative lung infections, etc.; reaction Slow, easy to be traumatic injuries such as car accidents; excessive weight, resulting in arthritis of the lower limbs, flat feet, spinal slippage; affect the body’s aesthetic physique and so on.
Third, the obesity judgment standard
Mainly refers to the weight according to Quat1et index calculation method: weight (kg) / height (m) 2, the normal value of 20-24, more than the upper limit of 26 that is obese. Adult obesity is mostly centripetal obesity, that is, the abdominal circumference is larger. Here and there is the ratio of abdominal and hip circumference, normal men <0, 95, women <0, 85, such as more than that is centripetal obesity. The danger of centripetal obesity is much greater than centrifugal obesity. This is because the abdominal wall fat accumulation, can increase the abdominal pressure, make the septum up, hinder breathing and make the heart in the transverse position. After the abdominal wall fat use, free fatty acid directly into the body circulation, and did not go through the liver processing (the liver can generate fatty acid part of the ketone body, as a special form of fat energy, transported to the bone muscle and other parts of the oxidation, the liver can also be re-esterified to synthesize triglyceride output), into the blood of a large number of fatty acids for long-chain fatty acid form, will form a micro-gel solution, it will damage the cell membrane, increase platelet It will damage the cell membrane, increase the adhesion of platelets and cause thrombosis, interfere with the electrical conduction of the heart, and even cause arrhythmia.
Fourth, the obesity of the disease patients exercise prescription
The human body’s energy consumption has three main aspects.
(a) maintain the energy required for basic metabolism. That is, the maintenance of respiration, heartbeat, excretion, glandular secretion and other vital activities required for energy.
(ii) The special power effect of food. That is, the heat consumed by the organism to dissipate heat outward after eating is increased than before eating, which is related to the processes of assimilation, alienation, utilization and transformation of various heat source substances in the body.
(iii) Body activity. Body activity, especially physical activity is the main factor in the body’s heat consumption, there is intense exercise when the body’s energy consumption can be 10-20 times higher than when quiet, so in terms of energy consumption, exercise for weight loss is effective for all people, there is no doubt about it.
But why some people participate in exercise, not only did not lose weight but also increased it? As we all know, the most basic principle of weight loss is the negative balance of energy, that is, the consumption of caloric energy is greater than the intake of caloric energy.
Exercise after the weight not only did not lose but also increased, there are only two cases: one is the exercise in the consumption of caloric energy is not enough, the second is the exercise after the intake of excessive caloric material. Regardless of the amount of energy consumption, after exercise will eat and drink, the supplemental caloric energy far exceeds the energy consumed, which can not be fat?
It can be seen, both adhere to physical exercise, but also appropriate dieting, is the right path to weight loss. Fortunately (as reported in some studies) moderate exercise has the effect of appetite suppression.
So, how can we achieve the best weight loss results?
1. Limit the total calories of the meal
We know that the substances that can supply the body with energy, which we call thermogenic substances, include sugar, fat and protein. Fat is the highest caloric energy among the thermogenic substances, and the physiological effective calorie burned in the body is 9 kcal for 1 gram of fat, and 4 kcal for sugar and protein.
Weight loss should be done by limiting the total caloric content of the diet, but not only by limiting the intake of fat. A diet high in protein, low in ponds (carbohydrates) and moderate in fat should be used during weight loss, not the less fat the better. Limit the total calorie intake and reduce the protein intake accordingly. When the body’s negative caloric balance uses fat for energy supply, it will also consume and decompose some protein in the body to participate in energy supply, and protein is very important and essential to the human body, so it must be adequately supplied. In addition, excess protein can also be converted into sugar through its allogenic effect to maintain the stability of blood sugar and make up for the lack of sugar (carbohydrates).
Reduce the intake of sugar, on the one hand, can reduce the secretion of insulin, reduce the synthesis of body fat, on the other hand, will make the body’s glycogen reserves reduced, thus promoting the use of fat, reduce the storage of body fat.
2. Moderate intake of fat
Maintaining a moderate amount of fat in the diet has certain benefits for weight loss. This is because.
One, fat can inhibit the secretion of insulin and glucagon, and promote the body’s use of fat.
Second, the reduction of carbohydrate intake, easy to cause a relatively large amount of fat in the body metabolism incomplete and produce a certain amount of ketone bodies. Ketone bodies have the effect of suppressing the feeling of hunger. When ketone bodies are broken down and excreted from the body, some additional calories can be consumed.
In addition, the right amount of fat also makes people feel full, so that dieters also accept low-calorie meals more naturally without feeling unbearable hunger.
A reduction in total calorie intake is often accompanied by a deficiency in the intake of inorganic salts and vitamins. Therefore, during weight loss, fresh fruits, vegetables and seafood should be consumed more often. Fiber-rich foods (such as whole wheat products, oats, etc.) have a sense of satiety without supplying calories, and can also reduce the absorption of calories, is the best food for weight loss.
3, moderate intensity exercise
The way the body supplies energy during exercise can be divided into two categories: one is anaerobic energy, that is, in the absence of oxygen or a relative lack of oxygen supply, mainly by ATP, CP decomposition for energy and glycogen anaerobic enzyme supply (that is, glycogen anaerobic decomposition into lactic acid while supplying the body with energy). This type of exercise can only last a very short time (about 1-3 minutes). 800 meters or less of all-out running, short distance sprinting are anaerobic energy supply exercise. The other type of exercise is aerobic energy supply, i.e. the energy comes mainly from the aerobic oxidation of glycogen (fat, protein). Due to the sufficient oxygen supply during exercise, glycogen can be completely decomposed, releasing a large amount of energy, and thus can last
Longer time. This type of exercise such as running over 5000 meters, swimming over 1500 meters: jogging, walking, disco, ballroom dancing, bicycling, tai chi, etc. all belong to this type of exercise.
From this, we can get a simple insight: that is, high-intensity exercise is unlikely to last a long time, the total energy consumption is less, and therefore is not the ideal way to lose weight exercise; and lower intensity exercise due to adequate oxygen supply, long duration, the total energy consumption, more conducive to weight loss. The ultimate goal of weight loss is to consume excess body fat, rather than reducing water or other components.
The following points should also be noted when performing aerobic exercise.
First, exercise should be selected for medium-intensity exercise, that is, in the exercise will maintain the heart rate at 60-70% of the maximum heart rate, (maximum heart rate = 220-age), the intensity is too large when the energy consumption to sugar-based, muscle oxidation of fat capacity is low; and the load is too small, the body does not consume enough caloric energy, but also can not achieve the purpose of weight loss.
Second, when exercising at moderate intensity, the exercise should be long enough, and generally each exercise should not be less than 30 minutes. In moderate intensity exercise, the body does not immediately use fat for energy at the beginning of the phase. This is because it takes some time, at least 20 minutes, for fat to be released from the lipid stores and transported to the muscles. The way of exercise can be determined according to your conditions, hobbies and interests, such as walking, jogging, disco, ballroom dancing, swimming, etc. are all appropriate ways.
Third, the fat reserves and use is a dynamic balance, so it is necessary to participate in sports regularly, not once and for all. Weight loss exercise should be carried out daily, do not interrupt.
4, the appropriate increase in strength training
Research shows that: as age increases, the body’s quiet metabolic rate (RMR) will decline at a rate of 1-3% year by year, the reduction in RMR is largely attributable to the reduction in lean body mass (LBW). Both the reduction in RMR levels and the decline in LBW levels are associated with insufficient exercise. This is the basic reason why many people start to gain weight after middle age.
What is the best way to prevent the loss of lean body mass (LBW) and to increase the body’s quiet time metabolic rate (RMR) level? There is no better way than to maintain physical activity. Scientific research has proven that aerobic exercise can improve the body’s maximum oxygen uptake capacity, but does not improve the content of the body’s rational lean body mass; while strength training can not effectively improve the maximum oxygen uptake capacity, but can significantly increase the content of the body’s lean body mass, the increase in lean body mass can improve the body’s quiet time metabolic rate. What does this mean? In simple terms, even when sleeping, people with more lean body mass consume more energy than those with less lean body mass.
This shows that strength training is meaningful both for maintaining the original ideal weight and for losing weight after gaining weight. Therefore, when performing weight loss exercises, aerobic exercises should be insisted on and strength exercises should be added appropriately to increase the LBW content and improve the RMR level of the body to consolidate and enhance the weight loss effect.
At present, a variety of weight loss food, drinks, drugs, equipment advertising all over the place, for the increasingly large group of obese is undoubtedly a good thing. However, certain propaganda gives the impression that weight loss is possible without exercise. In the face of this trend, we must remind everyone that for the vast majority of obese people, exercise is the most economical and effective way to lose weight with the least side effects and the most beneficial to health.
According to domestic and foreign research, the benefits of exercise for weight loss can be summarized as follows.
1, promote energy consumption, resulting in the body’s negative caloric balance.
2. Suppressing appetite.
3. It has a positive effect on maintaining normal blood pressure, lowering serum cholesterol levels, and improving cardiopulmonary function.
4, can improve the person’s mental state, help eliminate anxiety.
Exercise can prevent the loss of lean body mass during the weight loss process. Studies have confirmed that the loss of lean body mass when dieting on food alone accounts for about 25% of the total weight loss, while appropriate dieting while physical exercise can consume more than the energy, but also to prevent the loss of lean body mass. Exercise for weight loss can prevent the reduction of the body’s metabolic level caused by simple dieting. The reduction in caloric intake to a certain level can cause the body’s quiet state metabolic rate (RMR) to fall rapidly by about 20%, due to the quiet state metabolic rate reduction, many dieting dieters when the weight loss reaches a certain level, it seems to enter a “plateau period”, even if you continue to diet, the weight no longer falls, but once the dieting However, once the diet is stopped, the body’s absorption capacity reflexively improves, and the weight is rapidly regained. However, once the diet is stopped, the body’s absorptive capacity reflexively increases, and the weight regains rapidly. Only exercise can increase the quiet state metabolic rate (RMR), so that the weight continues to fall without rebounding.