I believe many people are eager to start a new round of weight loss plans in spring. During an interview, Dr. Gang Xiaokun, the chief physician of the Endocrine Metabolism Department at the Norman Bethune First Hospital of Jilin University, introduced that weight loss should be moderate, not as fast as possible or as thin as possible. It is important to seek stable weight loss while maintaining good health. Gang Xiaokun introduced that from a scientific perspective, the theoretical basis for weight loss is to break the balance between energy expenditure and intake. However, the human body itself has self-protection and regulation mechanisms, which can produce reverse compensatory reactions to sudden changes. Many people have successfully achieved rapid weight loss through "dieting+exercise" in the early stages of weight loss, but later their bodies will naturally activate protective effects, thereby slowing down the rate of weight loss, and those who lose weight will enter a plateau period. If a weight loss person wants to break through this instinctive regulation again, it is obviously unreasonable to continuously reduce intake and increase expenditure. Gang Xiaokun said that although dieting for about three months can bring considerable weight loss effects, it is not advisable to engage in extreme dietary interventions for a long time to achieve rapid weight loss. If relying solely on a very low calorie diet to burn fat, it will also consume the body's muscles, leading to the loss of muscle and visceral proteins. This not only weakens the body, but also disrupts the nervous and endocrine systems, causing further damage to the body. How to scientifically reduce weight? Gang Xiaokun suggested following three ways to do it: first, to have a regular schedule. Staying up late can affect the body's metabolism, so it is important to ensure adequate sleep time and avoid staying up late. The second is to reasonably limit energy intake, and the simplest and easiest way is to reduce appetite. You can adjust your appetite to 70% or 60% of the original according to your weight loss goals and adaptability. The third is to increase exercise, which can be increased by 30% to 40% on the basis of the original amount of exercise. Special attention should be paid to the scientific allocation of the proportion of aerobic exercise and resistance exercise. Arrange 5 days of aerobic exercise per week, lasting at least half an hour each time, such as jogging, cycling, etc; Arrange at least 2 resistance exercises, such as weightlifting, squatting, etc., to stimulate muscle strength. Gang Xiaokun reminds that the above suggestions are only applicable to the general population who maintain a relatively good weight state for the sake of physical health. However, for those who are severely obese or have serious complications due to obesity, a professional team of doctors should provide scientific guidance on weight loss. "Blindly losing weight is not advocated, but the issue of overweight cannot be ignored." Gang Xiaokun suggests that self testing for obesity can be determined by body mass index (BMI). The body mass index is calculated by dividing weight (kilograms) by the square of height (meters). If the body mass index exceeds 24, it is considered overweight, and if it exceeds 28, it is considered obese. In addition, if complications from obesity sources such as obese cardiomyopathy and obese kidney disease have already occurred, it is recommended to immediately seek evaluation and guidance from a professional doctor, and quickly reduce weight through lifestyle management, drug intervention, or surgical treatment to minimize the damage of obesity to the target organ. (Lai Xin She)
Edit：GuoGuo Responsible editor：FangZhiYou
Source：gmw.cn
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