Setting reasonable weight loss goals and avoiding the dangers of excessive weight loss
Medical research shows that people within 10% of their ideal weight have fewer illnesses and live longer. The goal of weight loss is to live a healthy life, and for that, setting a target within 10% of your ideal weight is a good idea. However, trying to emulate a supermodel's slender figure through an unreasonable weight loss plan can actually hinder a healthy lifestyle.
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Why should we be wary of obesity?
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For young people, obesity may just be a matter of physical appearance. However, strictly speaking, obesity is a matter of a person's healthy lifestyle, not just a matter of appearance.
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Forty years ago, the main fatal diseases were bacterial infections, tuberculosis, and other illnesses caused by poor hygiene and nutrition. Gradually, modern life improved nutrition and reduced some bacterial infections, and metabolic syndrome has become a major cause of death.
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In metabolic syndrome, diabetes, hypertension, and hyperlipidemia are all closely related to obesity. Among the top ten causes of death published by the Ministry of Health, the leading cause of stroke and heart disease (myocardial infarction, angina) is obesity.
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Recently, it has been found that obese individuals have a higher incidence of diseases such as uterine cancer, prostate cancer, breast cancer, and colorectal cancer compared to those of normal weight. Therefore, obesity is strongly associated with metabolic syndrome. For obese individuals, weight loss is essential for a healthy life.
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Obesity within 10% of normal is considered normal, while people with obesity exceeding 30% are more likely to suffer from diabetes, high cholesterol, high blood pressure, fatty liver, gallstones, infertility, etc.
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People with an obesity rate exceeding 20% are at potential risk of developing metabolic syndrome. Furthermore, diabetes, hypertension, gout, and hyperlipidemia are all diseases strongly influenced by genetic factors, making weight loss essential for those with an obesity rate exceeding 20%.
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The Japanese Obesity Society frequently issues advisories to people who are more than 20% obese, recommending that they lose weight.
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Obesity exceeding 30% significantly increases the risk of metabolic syndrome. This is especially true for people over 40, who are advised to have a physical examination every six months. Furthermore, strict calorie control is essential for preventing metabolic syndrome.
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It should be noted that the obesity commonly referred to by the general public is different from pathological obesity.
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Obese people often have the following conditions:
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① Obesity is severe enough to impair daily living activities;
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② Often suffers from metabolic syndrome;
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> ③The mortality rate is particularly high due to obesity.
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For people with an obesity rate exceeding 60% to 70%, losing weight on their own is extremely difficult. However, for those with an obesity rate around 30%, losing weight independently is entirely feasible.
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To lose weight, avoid excessive weight loss.
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People who excessively control their diet to lose weight often experience some negative states, such as disliking themselves, disliking their work, disliking exercise, and feeling anxious.
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At the same time, there may also be some chronic diseases, such as malnutrition, hypoglycemia, anemia, and fatigue.
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If you feel pressured to lose weight, it will harm both your physical and mental health, which contradicts the goal of losing weight for health.
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The human body is about 60% water. The body is composed of fat (about 20%), which is stored as energy to cope with hunger, water, bones, muscles, internal organs, nerves and other active tissues (about 80%).
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> Incorrect dietary control is terrible. Weight loss is not just about reducing the amount of fat. If you drastically restrict your water intake, it will cause dehydration, malnutrition, and reduced activity of active tissues.
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Nutritional balance is very important in the process of dietary control.
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The human body needs to replenish a certain amount of nutrients during daily activities. For example, it needs to absorb protein from fish and meat. If this replenishment is insufficient, the body will automatically break down its own protein (muscle or internal organs) to maintain life activities. This can lead to problems such as thyroid dysfunction, anemia, and hair loss, and may eventually result in conditions such as fractures and heart failure.
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Therefore, weight loss methods that claim to allow you to lose 20 kilograms in a month will damage the body's active tissues.
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One method of weight loss involves extreme water restriction or the use of diuretics. It's important to note that the human body is 60% water, a crucial substance. Nutrients and other nutrients rely on water for distribution throughout the body. If the body's water content drops below 35%, dehydration occurs and can be life-threatening.
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Dieting aims to lose weight by controlling food intake. However, excessive restriction of calories often leads to nutritional imbalances. Some people, in an effort to control calorie consumption, eat only low-sugar, low-fiber meals, resulting in not only failing to lose weight but also developing serious illnesses. Therefore, appropriately reducing calorie intake is the fundamental principle of dieting for weight loss.