89.6 million! A new world record has been set in China! However, this time, there is really nothing to be proud of...
The renowned British medical journal The Lancet conducted a 40-year health survey involving 19.2 million adults worldwide, with results published in April 2016:
China has surpassed the United States to become the country with the highest number of obese individuals globally. Among them, there are 43.2 million obese men and 46.4 million obese women, both ranking first in the world.
The dangers of obesity not only affect aesthetics but, more importantly, can destroy health. It can not only trigger cardiovascular diseases but is also a contributing factor to the deadly killer "cancer."
Obesity primarily harms five organs
1. Heart
Excess fat tissue in the body requires more oxygen, and the heart must provide more blood oxygen.
The more fat accumulates in the arteries, the worse their function becomes, leading to thickening of the vessel walls and reduced blood flow, which not only increases the burden on the heart but also raises the risk of thrombosis and deterioration of overall blood circulation.
2. Colon
Research has found that obesity is most closely associated with colon cancer. Among obese populations, there is a striking positive correlation between the incidence of colorectal cancer and the degree of obesity.
Experts believe one major reason is the excessive intake of processed meats and red meats, which increases the risk of intestinal polyps (early signs of colon cancer). Another major reason is elevated levels of insulin or insulin-related growth factors in the blood.
3. Brain
Generally, overweight individuals have 4% less brain tissue than normal individuals, aging their brains by 8 years. The heavier the person, the worse their cognitive function.
4. Skin
Obesity can lead to hormonal changes in the body, resulting in acanthosis nigricans (skin pigmentation, thickening, roughness, etc.) and stasis dermatitis (skin redness and inflammation, etc.), and can also lead to reduced venous function, increasing the risk of foot ulcers.
5. Lungs
A study in France found that compared to individuals with normal weight, those with abdominal obesity have twice the likelihood of lung function impairment, with higher incidences of respiratory diseases such as chronic obstructive pulmonary disease and sleep apnea.
To manage weight effectively, do the following six things
1. It is never too late to lose weight
To control weight, one must first have a firm belief: obesity is actually a preventable disease, and it is never too late to start losing weight.
2. Control your diet and exercise regularly
Ensure a balanced diet
Control the intake of carbohydrates and fats, eat less refined rice and flour and sweets, and consume more whole grains, vegetables, fruits, and legumes, while increasing high-quality protein sources such as fish, chicken, eggs, and dairy products.
Engage in aerobic exercise regularly
Common aerobic exercises ranked by calorie consumption include: athletics, jumping rope, cycling, jogging, basketball, table tennis, swimming, and walking.
Brisk walking, swimming, dancing, and cycling not only effectively improve cardiovascular function but also lower blood pressure, regulate blood lipids, and control blood sugar, making them particularly suitable for middle-aged and elderly individuals. Each aerobic exercise session should last no less than 30 minutes, 3 to 5 times a week.
For individuals with significant obesity, each exercise session should not exceed 1 hour. To reduce the burden on the knee joints, seated and lying limb exercises can also be chosen.
3. Pay attention to details in daily life
Details in daily life can also help with weight loss, such as chewing each bite 15 to 20 times during meals. Chewing slowly not only aids digestion but also creates a feeling of fullness, making it easier to feel satisfied.
Pay attention to the order of eating: drink soup before meals, then eat vegetables, and finally eat rice. Try to fill up with lower-calorie foods to avoid excessive intake of high-calorie foods.
American experts have found that women who sleep only 5 hours a day are more likely to gain weight, with a 1/3 higher chance of becoming overweight compared to those who sleep 7 hours a day. It is also important to maintain an optimistic and positive mindset to prevent emotional overeating.
Individuals looking to lose weight should keep a diary, detailing their daily diet, exercise, and weight status, and pay attention to summarizing their progress. If they find any area lacking, they should correct it promptly and set interim goals.
You may not feel like moving today, but an invitation from a friend or a comment like "I lost 3 kilograms this month, how about you?" can motivate you to step outside and increase your activity level. The relationships between these three factors often form a triangular relationship that can effectively hedge against exchange rate risks.
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