How to get best weight within 30 days

The so-called "weight" refers to "the total weight of all organs in the body." Changes in body weight will directly reflect the body's long-term calorie balance. The reasons for weight gain also show changes in body tissues due to different physiological characteristics. For example, during the growth period, bodyweight will increase due to the growth of cells in the body. In adulthood, the main reason for weight gain is the fat tissue in the body. Increase and increase in body fat.

 

 

The human body components include water, bone tissue, adipose tissue, non-fat tissue, or lean tissue. The distribution ratio of these components varies by gender and changes with age. Generally, women have more fatty tissue, while men have more lean tissue; there is more water in the juvenile period, and with age, fatty tissue gradually increases.

 

 

Changes in body weight reflect the body's caloric balance and also represent changes in body composition. During the growth phase, the number of cells in various tissues increases, the cells become more extensive, and the multiple components increase. The increase in body weight in adulthood is mainly due to the increase in adipose tissue.

 

Generally speaking, about one-fourth of an average person's body is body fat. Some people will be surprised. If you calculate weight of 60 kg, you will have about 15 kg of fat on your body. It's terrifying to think about 15 kilograms of fat. It's a matter, but the right amount of fat has a protective effect on the human body because grease can protect the body's fragile organs, can make it fixed and not move, so fat still has its necessary existence.

 

In the past, obesity was defined as a person whose weight exceeded the average ideal by 15% to 20% or more. Being overweight does not necessarily mean obesity. Obesity refers to the imbalance of a person's long-term calorie intake and consumption, resulting in excessive fat tissue accumulation. As a result, body fat exceeds the normal amount. On average, the body fat of men accounts for 10% to 15% of body weight, and women account for 25%. If the body fat exceeds 25% for men and 30% for women, it is considered obese.

 

Weight health refers to the scientific management of weight based on health. Weight health management has abandoned the traditional thinking and practice of as long as the weight is unhealthy.

 

Weight is one of the essential indicators to respond and measure a person's health. Being too thin or overweight is not suitable for your health. The standard weight is the optimal weight value corresponding to the individual's height; the healthy weight is different from the normal range value. People within the healthy weight range are less likely to get sick.

 

Body mass index, commonly referred to as BMI is a simple index to judge whether the weight is healthy. Its formula is the weight calculated in kilograms divided by the square of the height calculated in meters (kg/m2).

 

BMI index	standard
<18.5	Underweight
18.5～23.9	Normal weight
24.0～27.9	overweight
≥28	obesity

 

Obesity patients are more likely to develop hypertension, hyperlipidemia, and abnormal glucose metabolism; obesity is an independent risk factor affecting the incidence and death of coronary heart disease.

 

The purpose of preventing overweight and obesity is not only to control weight itself but also, obesity is related to many chronic diseases. Controlling obesity is a crucial factor in reducing the incidence and mortality of chronic diseases.

 

Underweight affects minors' physical and intellectual development, affects the physical strength of adults, and is also related to low immunity, irregular menstruation or amenorrhea, osteoporosis, anemia, depression, and other diseases, and ultimately affects lifespan.

 

Different individuals have different responses to energy intake, thermogenesis of food, and weight regulation. They are affected by genetic characteristics (such as physiology, metabolism) and lifestyle (such as social, behavioral, cultural, diet, activity level, and psychological factors). Despite the influence of genetic factors, the occurrence and development of obesity are also the results of the interaction between environmental and lifestyle factors. In other words, obesity is a complex disease caused by multiple factors, and a single factor cannot simply explain the cause of obesity.

 

The distribution of body fat can be divided into two types: upper body obesity and lower body obesity; upper body obesity is riskier of cardiovascular disease, hypertension, diabetes, and other chronic diseases, so it can be diagnosed by the ratio of waist circumference to hip circumference. 0.9, women more excellent than 0.85, it is upper body obesity. The subcutaneous fat layer has the function of heat preservation, and the increase in thickness also reflects the increase in fat in the body.

 

The ratio of waist circumference to hip circumference is an indicator of body fat distribution. Excessive fat accumulation in the waist is related to chronic diseases (such as heart disease, diabetes, etc.).

 

Basal metabolic rate refers to the minimum number of calories consumed by a person to maintain life under static conditions. It is mainly used for breathing, heartbeat, oxygen transport, glandular secretion, kidney filtration and excretion, muscle tension, and cell function. Wait for the required heat. Put, if your introductory metabolic rate is 1200 calories, and you sleep all day without any other activities, you will consume 1200 calories that day.

 

The basal metabolic rate can represent the metabolic capacity of human cells. The physiological functions of cells are different, and their metabolic ability is also additional. Generally speaking, the metabolism of fatty tissue and bone tissue is less, so the basal metabolic rate is directly proportional to the lean body mass. Basal metabolism varies with age, gender, body composition, and hormonal status.

 

There are three main parts of calorie expenditure. The first part is the basal metabolic rate, which accounts for about 65-70% of the body's total calorie expenditure, the second part is physical activity, which accounts for about 15-30% of the total calorie expenditure, and the third part It is the thermal effect of food, which accounts for at least about 10%, and the proportion of these three has been roughly fixed.

 

Unit of calories: kcal (kcal), 1 kcal (kcal) = 1000 calories (cal)

18. Supply of heat

 

The nutrients that can provide calories in the diet are sugars (carbohydrates), fats, proteins, alcohol, organic acids, etc. In units per gram, the calories they contain are four calories of sugars (carbohydrates), nine calories of fats, four calories of protein, seven calories of alcohol, and 2.4 calories of organic acids.

 

To calculate the calories contained in a food or diet, you must first know the weight of the caloric nutrients, and then use the following formula to calculate: calories (kcal) = grams of sugar × 4 + grams of protein × 4 + grams of fat × 9 + grams of alcohol × 7＋The need for calories = the consumption of calories.

 

The excess weight in adults is mainly due to the increase in the importance of fatty tissue in the body, and adipose tissue is 75% fat, 23% water, and a small amount of protein and minerals. The weight loss must be gradual. For every kilogram of weight loss, the calorie should be reduced by about 7700 calories. If it is calculated in ten days, 770 calories should be reduced every day.

 

It should be noted that the total calorie intake per person per day should not be less than 1200 kcal, and a wide range of foods should be taken to avoid increasing diet due to bulimia. The taste should be light. Excessive salt will cause water to stay in the body. Inside. Avoid alcoholic beverages and increase the amount of fiber in your diet to get a complete sense of satiety.

 

 

20. The prevention and treatment of obesity should start from three aspects, including behavior change, diet control, and exercise habits.

1) Behavioral changes: including the cultivation or learning of good eating habits, regular rations, chewing slowly, not watching TV when eating, and not eating when watching TV are all good behavior habits.

2) Diet control: The diet should be balanced and not partial, eat more natural foods, excessively delicate or high-calorie foods should be taken as little as possible, and irritating or strong-tasting foods should be avoided.

3) Cultivation of exercise habit: Develop the habit of regular exercise. In addition to increasing heat consumption, it can also exercise cardiopulmonary function, promote metabolism, and keep the mood relieved. Only the amount of training depends on the individual's ability and persistence