Do 3 assessments to make weight loss twice as effective

Are you anxious about your current figure and weight? Are you hesitating about the myriad of weight loss methods? Are you troubled by the weight that does not decrease and even rebounds... Such slogans are not uncommon in newspapers, books, and on the Internet, and the effectiveness of weight loss varies from person to person. In fact, for those who have not succeeded in weight loss or are preparing to lose weight, it is best to use scientific indicators to assess themselves first, know yourself and your enemy, so that weight loss can be twice as effective with half the effort.

Assessment 1: Are you qualified for weight loss?

Are you really obese? Chen Hong says that the indicators used to determine obesity usually include body mass index, ideal weight, waist circumference, MRI or CT subcutaneous fat thickness and visceral fat content, total body fat or body fat percentage. Body fat percentage is not the most accurate method, but can be used as a reference indicator. Currently, the diagnostic criteria for obesity are still the body mass index -

Body Mass Index (BMI) = Weight (kg) / Height (m)^2 (square) greater than or equal to 24 is overweight; greater than or equal to 28 is obesity.

Body Mass Index (BMI) = Weight (kg) ÷ Height^2 (m)

Example: 70kg ÷ (1.75 × 1.75) = 22.86

If your BMI is between 24 and 28, at least maintain your weight and actively participate in physical activities, and have a reasonable diet. If your BMI is 28 or more, it indicates that you need to change your lifestyle, have a reasonable diet, reduce calories, increase exercise, regularly check your weight, and set a weight loss goal of 5% to 10%.

Assessment 2: Why do you become obese?

After confirming that you are indeed obese and have a need to lose weight, it is recommended to go to the hospital to assess the cause of your obesity before you start losing weight. Chen Hong introduces that many people try various weight loss methods introduced on the Internet, and buy weight loss massage in beauty salons... Spend a lot of money and endure a lot of hardship, only to find out that their obesity is actually related to some disease or medication they are taking.

Many diseases can cause obesity, the most common being endocrine system diseases, such as Cushing's syndrome, hypothalamic obesity, polycystic ovary syndrome, hypothyroidism, and so on. After these diseases are controlled or cured, weight naturally decreases. In addition, certain drugs may also cause obesity, such as corticosteroids, insulin, insulin secretagogues, and antipsychotic drugs, and after the condition is controlled and the drugs are reduced, or even stopped, weight will naturally decrease. This obesity caused by diseases or drugs is secondary obesity.

After excluding the above factors, you belong to simple obesity, which is what we usually call obesity. The causes of obesity include various factors such as heredity, environment, and mental health, as long as the intake is greater than the output, that is, no matter how much you eat or how much you consume, or both, obesity can occur. There are many methods for losing weight in simple obesity, but the general principle is that the energy consumed should be greater than the energy intake. In simple terms, it means eating less and moving more.

Assessment 3: Are you an apple or a pear?

This assessment is to determine how much harm your obesity has on your body and how urgent the need for weight loss is.

Apple refers to an apple-shaped figure. Apple-shaped refers to abdominal obesity as the main feature, also known as central obesity, which is what we usually call 'big-bellied people.' If a man's waist circumference exceeds 85 centimeters and a woman's waist circumference exceeds 80 centimeters, it is considered central obesity, or apple-shaped obesity. Such 'round' fat accumulation is not all from subcutaneous fat, but more from a large accumulation of visceral fat in the abdomen, leading to obesity risks. The possibility of chronic diseases is relatively high, and the urgency of weight loss is very high. Pear refers to a pear-shaped figure, indicating that the arms have fat accumulation. Although they have a lower risk of chronic diseases than apple-shaped people, their fat is more stubborn and difficult to lose.

It is easy to say 'eat less and move more,' but it is difficult to do. If you are not satisfied with your weight loss results, you might as well try 'non-drug weight intervention' at the hospital. Chen Hong introduces that non-drug weight intervention refers to patients under the scientific guidance of a comprehensive clinical team, including doctors, nutritionists, psychologists, and others, by adjusting diet, changing lifestyle, and engaging in reasonable exercise to manage weight.

【Supplementary Information】Master the principles of weight loss to achieve effective weight loss without rebounding

Many people encounter such a problem: after losing weight, the flesh returns, which is what we call rebound. This is a very common phenomenon, possibly due to our incorrect methods. Then, how can we lose weight without rebounding?

The best way to lose weight, and one that is not easy to rebound, is exercise weight loss. To maintain long-term weight loss effects, you need to develop the habit of exercise. Exercise does not require daily practice, but it must be persistent, and start with the simplest, low-intensity physical activities, such as running, and gradually increase the amount of exercise. At the same time, you also need to remember the principles of exercise weight loss: exercise 3 times a week, for at least 40 minutes each time, and maintain a heart rate of 130 beats per minute. By persisting in this way, you can achieve the weight loss goal and maintain it for a long time without rebounding.

Let's learn about the principles of exercise weight loss: 'walk fast instead of stroll, stand instead of sit, and sit instead of lie down,' and persist in it to consume calories invisibly! Exercise 3 times a week, for 40 minutes each time, with a heart rate of 130 beats per minute. The intensity of exercise varies from person to person, and it is recommended to focus on moderate exercise. Only moderate exercise can improve metabolism, control appetite, and pay attention to dietary habits during exercise. Eat more good fats, such as fish oil, and ensure that the body's metabolic needs are met. Only then can you truly satisfy the body's needs and accelerate the body's metabolism, increase fat burning, and achieve long-term weight loss effects.