Fitness has always been a good way for everyone to fight obesity and strengthen their body. Fitness can not only make muscles tighter and improve physical fitness, but also prevent a variety of diseases caused by obesity. Interested friends may wish to learn about the list of diseases that fitness can prevent!

What diseases can fitness prevent

Cancer

The latest research points out that for every 5kg/cm2 increase in body mass index (meaning that a person with a height of 160cm and a weight of 60kg will gain about 8kg in weight), the incidence of uterine cancer, gallbladder cancer, kidney cancer, cervical cancer, thyroid cancer and lymphoma will increase significantly.

This study shows that obesity and cancer are correlated, but not causal. As for whether obesity causes cancer, more research is needed.

Cardiovascular and cerebrovascular diseases

Studies have found that 30% of people who weigh more than 15 kilograms above the standard suffer from high blood pressure, and most suffer from hyperlipidemia, both of which are risk factors for cardiovascular and cerebrovascular diseases.

Obesity is one of the independent risk factors for coronary heart disease. For every 5 kilograms of weight increase, the risk of coronary heart disease increases by 14%, and the risk of stroke increases by 4%.

Diabetes

The incidence of diabetes in people with normal weight is only 0.7%, but the incidence of diabetes will increase 4 times in moderately obese people and 30 times in severely obese people.

Sleep apnea syndrome

A large amount of fat accumulation can easily lead to snoring, edema and even difficulty breathing during sleep. In severe cases, sleep apnea syndrome may occur.

Osteoarthrosis

Excessive weight gain puts an extra burden on bones and joints, and can easily lead to arthritis, muscle strain and other problems.

Fatty liver

The degree of visceral fat accumulation is directly proportional to body weight. Excessive fat can cause damage to the liver and other organs, causing fatty liver.

Depression

Obesity can cause anxiety, fear, depression and other negative emotions. Obesity can increase a woman's risk of depression by 30%.

Infertility

Obesity will cause an increase in estrogen in women, which can be 2 to 5 times that of women of normal weight, which will then cause problems such as irregular menstruation and affect pregnancy.

How to arrange a reasonable fitness plan

1 Keep a weight loss diary every day

Those who want to lose weight keep a diary, write down their daily diet, exercise, and weight in detail, and pay attention to the summary. If you find anything that is not done well, correct it in time, and set phased goals. For example, first reduce the amount of staple food by 1 tael or walk for 30 minutes every day, and then reduce the amount of meat by half and walk for 50 minutes the next week. No matter how late it is, he still insists on walking briskly for thirty or forty minutes near his home every day, walking 80-100 meters per minute.

2 Find a partner to supervise each other

"Partner weight loss" is very popular in the United States now, that is, losing weight with friends. Maybe you don’t want to move today. An invitation from a friend or a stimulus like “I lost 3 kilograms this month, how are you?” will make you get out of the house and increase the amount of exercise.

3 Keep your mouth shut and move forward

There is no shortcut to losing weight, but there is a method to eat less and move more. If the method is wrong, the effect will definitely not be good. The diet must be low in salt and oil, balanced and varied. Brisk walking, swimming, running, cycling, etc. are better ways. For obese people who are overweight, they should not exercise continuously for more than 1 hour at a time. In order to reduce the burden on the knee joints, you can also choose to sit or lie down when you open your legs. It is very common in outpatient clinics to cause joint problems due to excessive exercise. People who are concerned about their weight can go to an obesity clinic or consult a nutritionist.

4 A balanced diet with comprehensive nutrition

Just eating enough calories is not enough. For example, if you only eat cakes every day and eat enough calories, what you consume is excessive carbohydrates and lipids, which is absolutely unacceptable in weight loss. The three basic nutrients: carbohydrates, proteins, and lipids should be taken in, but attention should be paid to the proportions. Therefore, during weight loss, we should control carbohydrate intake, ensure protein intake, and strictly limit lipid intake.

What is good to eat when losing weight and fitness?

Staple foods: common rice, steamed buns, noodles, bread, etc., various grains, beans, potatoes, etc., all fall into this category. Staple foods are the main source of carbohydrates.

Meat, eggs and dairy: common pigs, cattle, sheep, chickens, ducks, fish, various meats, eggs, dairy products (milk, cheese, etc.), meat, eggs and dairy are the main sources of protein and lipid intake.

Vegetables and fruits: Needless to say, various fruits and vegetables are the main source of vitamins and dietary fiber (only some vitamins, such as VB, VD, and VE, are mainly consumed through meat, eggs, and dairy products).

Nuts: peanuts, cashews, chestnuts, walnuts, pine nuts, pistachios, melon seeds, etc. Nuts are a very good source of calories, rich in unsaturated fatty acids, and a very good source of lipids. Of course, you cannot eat too much, just no more than a handful in your hand every day.

Secondly, we need to "eat less and eat more", keep the total amount of food in a day unchanged, and divide it into more meals, such as five meals a day. This can better control hunger, promote body metabolism, and better arrange training.

For staple food intake, try to choose more "crude" staple foods, such as various grains and potatoes, which can be made into multigrain rice, which is much better than refined white staple foods such as rice, steamed buns and noodles. The meat must be pure lean meat, and all visible fat must be removed before cooking. The intake of vegetables and fruits should be as diverse as possible.

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