Losing weight quickly is the most harmful to your health! Doctor Yang Weijun: Get rid of obesity step by step, losing 8% in half a year is just right

Obesity not only affects appearance, but also increases the risk of chronic diseases such as diabetes and heart disease. Therefore, many people start exercising frantically to lose weight, but excessive weight loss may cause harm to the body. Family medicine physician Yang Weijun reminds that the weight loss rate should be controlled at 8% in half a year, so as to achieve a gradual weight loss effect without causing too much burden on the body.

Lose weight gradually, and losing 8% of your body weight in half a year is just right

Family medicine physician Yang Weijun said that the elements of successful weight loss include "calorie control" and "increasing physical exercise", both of which must be done gradually. Research reports point out that losing weight too hastily can be harmful to the body.

The ideal weight loss control rate is to lose 8% of the original body weight within half a year. If you reduce 500 to 1000 calories per day, you can lose about 0.45 to 0.90 kg per week. For a 90 kg adult, the more suitable weight loss rate is to lose 7.2 kg in half a year.

The elements of successful weight loss include "calorie control" and "increased physical exercise", both of which must be done gradually. Research reports point out that losing weight too hastily can be harmful to the body.

Whole-body exercise helps metabolism, while local exercise does not cause oil retention

Physical exercise is one of the best ways to lose excess weight. Dr. Yang Weijun said that weight loss exercises can be divided into whole-body exercises and local exercises. The former can improve body metabolism, including walking, cycling, etc. According to the National Health Administration's recommendations, at least 30 minutes of exercise a day, 3 to 5 days a week, with moderate exercise that causes a slight breathlessness and increased heart rate, can achieve the effect of weight loss. Exercise can also be done in segments, 2 times for 15 minutes or 3 times for 10 minutes, with the same effect.

Local exercise can improve local limb fat accumulation. Exercise methods include sit-ups, leg raises, etc. For those who are just starting to do sit-ups, it is recommended to do about 10 each time to avoid sports injuries. The number of times per day varies from person to person, but remember to avoid acute muscle soreness. Let the abdomen rest for at least 10 minutes after each exercise. After 1 to 2 weeks, gradually increase the number of times. In addition, when doing sit-ups, place your hands lightly on your chest or shoulders. Do not hold them behind your head and pull your neck hard to avoid cervical vertebrae injuries.

Modern people pay attention to making exercise a part of their daily lives. People can lose weight by going to work early, taking public transportation as much as possible, getting off the bus one stop earlier, taking the elevator less and taking the stairs more.

The National Health Service recommends that moderate exercise, at least 30 minutes a day, 3 to 5 days a week, to the point where you feel a little breathless and your heart rate increases, can help you lose weight.

Balanced nutrition without oil

In addition to consuming calories, the calories you eat must also be controlled. Nutritionist Sun Yaqi recommends that people who usually eat too many calories can aim to reduce 500 calories a day, burn 200 calories through exercise, and eat 300 calories less (150 calories less for lunch and dinner). After 2 weeks, they can lose 1 kilogram in a healthy way.

How to strike a balance between nutritional balance and reducing food calories? Nutritionist Sun Yaqi recommends replacing Dongpo pork, pork belly, bacon and sausage with skinless lean meat, fish and tofu; changing the cooking method to steam, boil, stew, grill and braising to replace a few fried and stir-fried dishes; fried food should be avoided completely.

In addition, you should supplement more dietary fiber and have 1.5 bowls of vegetables (including leafy vegetables, mushrooms, and melons) at each meal; replace some refined grains with whole grains such as brown rice, whole wheat bread, and multi-grain steamed buns. If the habit of overeating still exists, it is recommended to replace desserts with fresh fruits, and reduce the amount of extra snacks and sugary drinks by taking small amounts and sharing with everyone.