Entering China
In recent years, the prevalence of overweight and obesity in China has continued to rise. As an independent disease among chronic diseases and an important pathogenic factor of many chronic diseases, obesity has become a major public health problem in China. Many people have realized the importance of weight loss, and they want to “keep their mouths shut and open their legs”, but often find it difficult to stick to it and give up halfway.
Recently, the reporter interviewed Wu Tiangen, a doctor from the Obesity and Metabolic Disease Surgery Center of Zhongnan Hospital of Wuhan University. Previously, he became “popular” for successfully losing weight in a short period of time and winning the championship of a bodybuilding and fitness event.
Wu Tiangen introduced that before weight loss, the assessment of the patient’s physical and mental state is very important. When people are in a state of lack of sleep or emotional anxiety or even depression, hormone levels will become abnormal, the hormone signal of burning fat in the body will be inhibited, and the hormone signal of storing fat will be amplified. In this case, no matter how you diet or exercise, weight loss will be half the effort and will not be effective.
In terms of weight loss strategies, we advocate “tailor-made” and gradual progress. At present, all the weight loss strategies can be summed up as diet and lifestyle exercise interventions, medical interventions and surgical interventions. For people who are not severe enough to require medical and surgical intervention, the main intervention is still “keep your mouth shut and open your legs”. The exact way to do this varies from case to individual and requires dynamic observation and adjustment.
In terms of diet, the first stage of weight loss is only to control breakfast. You can choose a corn, a purple potato or a potato as a high-quality carb, two hard-boiled eggs and a glass of skim milk as a high-quality protein, the milk can be replaced by yogurt or soy milk, supplemented with a multivitamin. You can eat lunch and dinner normally, but try not to eat skin and fried food, skip supper, and eat less snacks. In addition, keep your water intake at about 2.5 liters per day, and sufficient water can suppress appetite and stabilize the body’s basal metabolism.
In terms of exercise, you can choose to do 30 seconds of jumping jacks and 30 seconds of rapid leg raises before going to bed 5 groups, the action can be changed by yourself, the key is to choose the most suitable and long-term adherence to the exercise, the best aerobic exercise combined with anaerobic exercise. Insist on clocking in and recording the completion of daily diet and exercise. Measuring your weight at a fixed time every day and seeing changes can generate more motivation.
In addition, a positive mindset also has an effect on weight loss. Do things that make you laugh. Many studies have proved that laughter can enhance immunity, not only exercise abdominal muscles to a certain extent, increase calorie expenditure, but also promote the secretion of hormones that are beneficial to the human body, including endorphins.
The ultimate goal of weight loss is to restore physical and mental health. We need to establish a healthy lifestyle and scientific exercise habits in the process of weight loss.
