肥胖是如何“杀死”一个人的？

很多人会呼吁减肥

但为什么要减肥？

很少有人能说明白

我们想说的是

面对肥胖

不要过多地责怪自己

更不要歧视肥胖

我们今天只想告诉你

为什么太胖了对身体不好

以及，怎样好好吃饭也能瘦？

减肥，说到底就2招――管住嘴、迈开腿！怎么做？下面只说干货[18,19]！

“管住嘴”记住4件事：

早餐一定要吃好、吃饱[20]；

先吃菜，再吃肉，最后吃主食；

不要边看手机/电视边吃饭，不要狼吞虎咽[21]；

点心、糖果、甜饮料等藏起来，最好压根别买！

“迈开腿”，记住 7 组数字[19]：

每天活动6000步；

相当于太极拳40~60分钟；

快步走或慢跑30~60分钟；

瑜伽40~60分钟；

骑车40分钟；

游泳30分钟；

网球30分钟。

餐后半小时不要坐下，可以收拾餐具、打扫屋子或者散步。

说实话

短期内恢复到“理想体重”不容易

但即使在1年内减重5%~10%

对健康也有极大好处

在评论区定个小目标

然后分享到朋友圈

1个月后看看自己的变化

审稿专家：邹梦晨

南方医科大学南方医院增城分院内分泌科副主任医师

参考文献

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[2]Chen Y, Wright N, Guo Y, et al. Mortality and recurrent vascular events after first incident stroke: a 9-year community-based study of 0.5 million Chinese adults. Lancet Glob Health. 2020;8(4):e580-e590.

[3]Uranga RM, Keller JN. The Complex Interactions Between Obesity, Metabolism and the Brain. Front Neurosci. 2019;13:513.

[4]Gami AS, Olson EJ, Shen WK, et al. Obstructive sleep apnea and the risk of sudden cardiac death: a longitudinal study of 10,701 adults. J Am Coll Cardiol. 2013;62(7):610-616.

[5]Romero-Corral A, Caples SM, Lopez-Jimenez F, et al. Interactions between obesity and obstructive sleep apnea: implications for treatment. Chest. 2010;137(3):711-719.

[6]Kotchen TA.Obesity-related hypertension: epidemiology, pathophysiology, and clinical management.Am J Hypertens. 2010;23(11):1170-1178.

[7]Aronow WS. Association of obesity with hypertension. Ann Transl Med. 2017;5(17):350.

[8]Katta N, Loethen T, Lavie CJ, et al. Obesity and Coronary Heart Disease: Epidemiology, Pathology, and Coronary Artery Imaging. Curr Probl Cardiol. 2021 Mar;46(3):100655.

[9]Pang Q, Zhang JY, Song SD, et al. Central obesity and nonalcoholic fatty liver disease risk after adjusting for body mass index. World J Gastroenterol. 2015;21(5):1650-1662.

[10]Calle EE, Thun MJ.Obesity and cancer.Oncogene. 2004;23(38):6365-6378.

[11]Cruz-Monserrate Z, Conwell DL, Krishna SG.The Impact of Obesity on Gallstone Disease, Acute Pancreatitis, and Pancreatic Cancer.Gastroenterol Clin North Am. 2016; 45(4):625-637.

[12]Stampfer MJ, Maclure KM, Colditz GA, et al. Risk of symptomatic gallstones in women with severe obesity. Am J Clin Nutr 1992;55:652-658.

[13]Ko KM, Han K, Chung YJ, et al. Association between Body Weight Changes and Menstrual Irregularity: The Korea National Health and Nutrition Examination Survey 2010 to 2012. Endocrinol Metab (Seoul). 2017;32(2):248-256.

[14]Vrbikova J, Hainer V. Obesity and polycystic ovary syndrome. Obes Facts. 2009;2(1):26-35.

[15]Evans PL, Prior JA, Belcher J, Mallen CD, Hay CA, Roddy E. Obesity, hypertension and diuretic use as risk factors for incident gout: a systematic review and meta-analysis of cohort studies. Arthritis Res Ther. 2018;20(1):136.

[16]Choi HK, Atkinson K, Karlson EW, et al. Obesity, weight change, hypertension, diuretic use, and risk of gout in men: the health professionals follow-up study. Arch Intern Med. 2005 Apr 11;165(7):742-748.

[17]Hirt PA, Castillo DE, Yosipovitch G, et al.Skin changes in the obese patient.J Am Acad Dermatol. 2019;81(5):1037-1057.

[18]中国营养学会编著，中国居民膳食营养素参考摄入量（2013版）[M]. 科学出版社，2014

[19]中国营养学会编著，中国居民膳食指南（2016）[M]. 人民卫生出版社，2016.

[20]Richter J, Herzog N, Janka S, et al. Twice as High Diet-Induced Thermogenesis After Breakfast vs Dinner On High-Calorie as Well as Low-Calorie Meals.[J]. The Journal of clinical endocrinology and metabolism,2020,105(3).

[21]Boulos R, Vikre E K, Oppenheimer S, et al. ObesiTV: how television is influencing the obesity epidemic.[J]. Physiology & behavior,2012,107(1).

*本文内容为健康知识科普，不能作为具体的诊疗建议使用，亦不能替代执业医师面诊，仅供参考。

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