Obesity is a common health problem. It usually refers to excessive accumulation of fat in the body, which causes the body weight to exceed the normal range. Obesity not only affects appearance, but more importantly, it is closely related to a variety of chronic diseases, such as cardiovascular disease, diabetes, high blood pressure, high cholesterol, certain types of cancer, and sleep apnea.
The formation of obesity is often not caused by a single reason. Most people will gain weight. In addition to being prone to obesity, the acquired environment also plays a big role. In particular, modern people's eating habits are often unhealthy. Overly oily and overly sweet diets often cause calorie intake to exceed the amount required for 1 day, and fiber-containing vegetables are often insufficient. Coupled with the lack of exercise to increase the basal metabolic rate, it is of course easy to become obese.
In addition, some people are used to eating to relieve stress when they are under great pressure; some people are prone to depression, which reduces the amount of activity, so of course, weight is easy to increase.
Cardiovascular disease：Obesity is an important risk factor for cardiovascular disease. The increase of fat tissue in obese people leads to increased metabolic oxygen consumption, increased cardiac output, and increased cardiac work. Long-term conditions can easily lead to myocardial hypertrophy and atherosclerosis, thereby increasing the risk of hypertension, coronary heart disease, angina pectoris, cerebrovascular disease, and sudden death. According to research, the incidence of coronary heart disease, hypertension, and cardiovascular disease in obese people is 3-5 times higher than that of normal people.
Endocrine and metabolic diseases：The metabolism and endocrine system in obese people are often abnormal, which can easily lead to metabolic diseases such as diabetes, hyperlipidemia, and hyperuricemia. Excessive fat can reduce sensitivity to insulin and weaken the hypoglycemic function, thereby increasing the risk of diabetes. In addition, obesity may also lead to abnormal secretion of sex hormones, such as reduced free testosterone levels and increased estrogen secretion in obese men, which may affect sexual function.
Bone and joint diseases：The weight gain of obese people will lead to excessive burden on the joints of the lower limbs. Over time, the joints will continue to wear and tear, causing fatigue, which can easily lead to bone and joint diseases such as arthritis. In addition, obesity may also affect the normal development of bones, leading to problems such as short stature.
Respiratory system problems：Because of excessive fat accumulation in the body, obese people may affect the normal function of the respiratory system. They are more likely to have symptoms such as snoring, breath holding and even apnea, which may cause respiratory diseases such as sleep apnea syndrome in severe cases.
Psychological problems：Because of body shape, obesity may also affect mental health. Many obese patients suffer from ridicule, discrimination and prejudice because of their body shape, and are prone to negative emotions such as inferiority, anxiety and depression. These psychological problems not only affect patients' daily life and social activities such as work, but may also further affect patients' eating and exercise habits, aggravating obesity problems and forming a vicious circle.
Other health problems：Obesity may also increase the risk of cancer, especially obese women have an increased risk of endometrial cancer and breast cancer, and obese men have a higher risk of prostate cancer. In addition, obesity may also increase the risk of diseases such as venous thrombosis and cholelithiasis.
In summary, obesity has many effects on health, including cardiovascular disease, endocrine and metabolic diseases, bone and joint diseases, respiratory problems, psychological problems and other health problems. Therefore, for obese people, they should take active measures to control their weight and maintain a healthy lifestyle.
B vitamins can help the metabolism of sugars, fats, and proteins, accelerate the metabolism rate, and thus achieve the effect of weight loss. Dark green vegetables, milk, wheat germ, sesame, and walnuts are rich in B vitamins, so you can eat more if you want to lose weight.
Foods rich in dietary fiber are mostly low in calories, and they take a long time to chew when eating, which can avoid accidentally eating too much; and such foods have strong water absorption, which can increase satiety and are good weight loss nutritious ingredients. For example, fruits, vegetables, and oats have high dietary fiber content, so it is recommended to eat more.
Potassium can help the body excrete excess salt and improve edema, which is very suitable for people with edema-type obesity. General vegetables and fruits contain potassium, especially spinach, asparagus, red pepper, orange, tomato, papaya, etc., which are rich in potassium.
During weight loss, the body's metabolic waste increases, and you need to drink more water to increase the speed of waste discharge. The blood and body tend to be acidic, which slows down the metabolic rate and makes you feel tired. At this time, you should eat more vegetables and fruits that are alkaline foods to balance the blood pH value.
In addition, you should develop the habit of exercising for at least 30 minutes every day; because exercise can increase the body's basal metabolic rate, increase fat consumption, and reduce the body's fat content.
Main symptomatic fruits and vegetables: guava, asparagus, celery
Ingredients:
1 cantaloupe, 1/4 apple, 100 grams of celery, 300 ml of cold boiled water
Method:
Wash the cantaloupe and apple, peel them separately, cut them in half, remove the seeds and cores, and cut them into small pieces for later use.
Wash the celery and cut it into small pieces for later use.
Put all the ingredients in a juicer, blend them into juice, filter out the residue, and pour them into a cup.
Why can celery, cantaloupe, and apple juice provide low-calorie satiety?
Cantaloupe is rich in vitamins and potassium, and has the effects of removing excess water from the body and promoting metabolism. The pectin contained in apples is a water-soluble dietary fiber with good intestinal function. This vegetable and fruit juice makes the stomach feel full without too much calorie burden, and is a good slimming drink.
Ingredients:
1 guava, 1 tomato, 50 ml low-fat fresh milk.
Method:
Wash guava and tomatoes, cut into pieces and set aside.
Put all the ingredients in a juicer and blend them into juice, filter the residue, and pour it into a cup.
Why can drinking guava and tomato juice get rid of fat?
People who want to lose weight can drink 1 cup of guava and tomato juice before meals. Because the crude fiber in guava can make the stomach feel full, you will not want to eat too much food during meals, which is very suitable for weight loss.
Ingredients:
1 grapefruit, 4 tablespoons of green tea powder, 100 ml pineapple juice, 300 ml cold boiled water.
Seasoning:
1 tablespoon honey.
Method:
Wash the grapefruit, cut it in half, and squeeze out the juice with a juicer.
Put the green tea powder in a cup, add cold boiled water to mix well, then add grapefruit juice, pineapple juice and honey and mix well.
Why does grapefruit green tea juice have the effect of slimming and weight loss?
Because grapefruit and pineapple both contain protease, and the unique tea polyphenols in green tea can inhibit the polymerization of fatty acids into fat, making it difficult for lipids in the body to synthesize: with grapefruit and pineapple, which have the effect of degreasing and relieving greasiness, fat can be digested more quickly, so weight can be easily controlled.
Ingredients:
400g carrots, 2 apples, 200g aloe vera pulp, 500ml cold boiled water.
Seasoning:
1 tablespoon honey.
Methods:
Wash and peel the carrots, cut into small pieces; wash and peel the apples, remove the core, and cut into pieces; wash and peel the aloe vera, cut into small pieces.
Put the carrot pieces, apple pieces, and aloe vera pulp into a juicer, add cold boiled water and honey, and blend into juice, then pour into a cup.
Why can dieters drink more aloe vera apple honey?
Because aloe vera is rich in water and dietary fiber, it can increase satiety after consumption, and it is rich in chlorophyll, vitamin A. Vitamin C, vitamin E and B vitamins, as well as minerals such as calcium, magnesium, sodium, and potassium, it is an ideal weight loss food. Fresh and elegant aloe vera, paired with carrots and apples with a slightly sweet and sour taste, is more natural and delicious.
Ingredients:
30g sweet potato, 50g guava, 50g sweet potato leaf, 120ml cold boiled water, 1 cup of ice cubes.
Seasoning:
2 teaspoons of honey.
Method:
Wash and peel the sweet potato, cut into small pieces, put into the rice cooker and steam, and take out.
Wash and dice the guava, wash and cut the sweet potato leaves, put them into the juicer, add the steamed sweet potato pieces, cold boiled water and ice cubes, blend into juice, pour into the cup, add honey and mix well.
Why does drinking sweet potato leaf guava juice often have the effect of weight loss and blood pressure reduction?
According to research, every 100g of sweet potato leaves has only 30 kcal of calories, but 3.1g of dietary fiber, and is rich in iron. It can be said to be a healthy food with low fat and high fiber; when eaten with guava, which can lower blood sugar and regulate blood pressure, the effect is more significant, which can reduce the accumulation of body fat and prevent diseases such as diabetes and hypertension.
Reasonable diet: control total calorie intake, reduce the intake of high-sugar and high-fat foods, and increase the intake of vegetables, fruits, whole grains and proteins.
Increase physical activity: regularly perform aerobic exercise (such as brisk walking, jogging, swimming, etc.) and strength training to increase the basal metabolic rate and consume excess calories.
Change lifestyle: reduce sedentary time, increase daily activity, maintain a regular schedule and adequate sleep.
Psychological intervention: learn to deal with emotional problems such as stress and anxiety, and avoid emotional eating.
Drug treatment and surgery: For patients with severe obesity that cannot be controlled by diet and exercise, drug treatment or surgical treatment can be considered. But it must be performed under the guidance of a doctor.
In short, obesity is a health problem that needs to be taken seriously. Through a reasonable diet, moderate exercise and a healthy lifestyle, we can effectively prevent and treat obesity and protect our health.
