Today, obesity has been declared an epidemic by the US Centers for Disease Control and Prevention, and it has become a serious health problem. Data show that the prevalence of obesity is as high as 39.8%, affecting about 93.3 million American adults. The prevalence of these obesity continues to increase, putting great pressure on American families, leading to diseases such as diabetes, hypertension, and cardiovascular disease, which have a greater impact on human health.
How to detect if you are obese
Doctors and nutritionists usually divide body fatness into underweight, normal weight, overweight, and obesity. These classifications are mainly determined by body mass index. Body mass index(BMI) is a screening tool that can detect whether the body weight is in a healthy state. If BMI is outside the healthy range, it may increase health risks. BMI is the body weight (in kilograms) divided by the square of height (in meters).
BMI less than 18.5 is considered underweight;
BMI is between 18.5-25, which is a normal range;
BMI is between 25-30, which belongs to the overweight range;
BMI higher than 30 is in the obese range.
For example, if a person weighs 75 kilograms and is 1.8 meters tall, then his BMI is equal to 75 kilograms divided by 1.8 squared, that is, about BMI is about 23.15, which is normal weight. A person weighs 142 kg and is 1.7 meters tall. Then his BMI is about 49.13, which means that he is in the obese range.
Why it became obese
Studies show that the main causes of obesity are poor eating habits and insufficient exercise. Obesity actually accumulates due to unhealthy lifestyles and does not become obese overnight.
1.Bad eating habits
Now that the United States is in an environment that is prone to overeating, shopping malls, cinemas, and restaurants everywhere can provide us with food, from high-calorie biscuits and popcorn to high-fat french fries and fried chicken, which will increase calories. The fast-food culture that became popular in the 1950s emphasized the characteristics of fast, cheap, delicious and the social environment and needs at the time.
Now the processed packaged foods and fast food trucks have become the symbol of American classic foods, and the portion size is changed from the past, and the single-serving has become the large serving now. Other studies have shown that even if we are full, we still eat the rest of the food. Unfortunately, due to the popularity of food ads, sundae, cheeseburger, cola, and other high-calorie and high-sugar foods and beverages are becoming more and more popular. Loved by people, these food and beverages have become common foods for daily travel, shopping, and gatherings.
2. Lack of exercise
Insufficient exercise is also an important factor in obesity. Many families now have cars, and cars have become the main way of traveling. People get into a car from the door and stop after it, which greatly reduces walking time. It is done by sitting in front of the computer, making the human body most of the time in a stationary state, and lack of movement.
In particular, the popularity and popularity of smartphones and electronic products has led many people to become addicted to electronic products and open their mobile phones to view social media such as INS, YouTube, Tiktok, or video games instead of performing games as long as they have free time. With the reduction of exercise, our daily intake of excess calories is not consumed, and the body will turn these unexhausted calories into fat and store them in the body, and the accumulation of these fats gradually evolves into obesity.
How to lose weight
The American Academy of Sports Medicine has conducted research on the amount of weight loss exercise. It is recommended that you perform the moderate-intensity vigorous exercise from 150 minutes to 250 minutes per week to achieve weight loss. Perform splits and exercise 30 minutes a day to safely and quickly lose weight.
For obese people who are just beginning to exercise, walking is the safest and easy way to exercise, it will not cause great pressure on the joints. In fact, when obese people stay upright, their body weight will be transferred to their legs, which will cause huge pressure on the joints. Harvard Health University says that every 30 minutes of walking can consume 167 calories, so for obese people who are just beginning to lose weight, walking 3-4 times a week and maintaining 30-50 minutes each time can effectively reduce body fat; and the frequency class can be appropriately increased with the health of the body.
You can set the walking time at lunch break or after meals, take your pet for a walk, and incorporate the weight loss method of walking into your daily life. You don’t need to do too much exercise when you start to lose weight and make weight loss exercise a habit. After the body adapts to the exercise method of walking, increase the frequency and time of walking to achieve the effect of burning a lot of body fat.
Jogging can effectively help burn visceral fat. This excess fat will wrap your internal organs and induce chronic diseases such as diabetes and cardiovascular diseases. Research shows that uphill running can help burn 800 to 1400 calories per hour, and the heavier you are, the more calories you burn. After jogging for a period of time, you can gradually increase the speed and slope of your running. Of course, these need to be determined according to your fitness level. Friends around me told me that the more energy and time you put into jogging, the more you get back.
Weightlifting has gradually become a much-received way to lose weight. You will see female friends doing weight training in the gym. The most special effect of weightlifting is that you can continue to burn more calories after stopping training, instead of like other sports. As soon as you stop you will stop burning calories. Weightlifting can strengthen your muscles and make you more fit and strong. It also helps increase and improve your body's metabolism, allowing your body to burn calories even at rest. Improved metabolic capacity of the body means more calories can be consumed, which is very important for people who become obese or even more severe after losing weight successfully.
Many people who lose weight will find that they can lose a lot of weight when they start an exercise program, but they can't lose more weight after a period of time. This is because the physical function has been adapted to this exercise method, so weight loss training It is necessary to continuously adjust the exercise method according to the body's fitness level and at the same time, to improve eating habits, reduce high fat and high-calorie food intake.