Healthy weight loss with exercise and diet

Healthy weight loss with exercise and diet

According to the World Health Organization, the world's population suffers from 'overweight' of 1.9 billion people, and the population suffering from obesity reaches 600 million people. Overweight and obesity are characterized by excessive body weight, and body mass index (BMI) is often used as a criterion for defining the disease. BMI is weight (kg) divided by height (m) squared, and the criteria are shown in the table on the right. According to OECD Health statistics published in 2014, Korea's obesity rate was 4.6% in 2013, which was lower than the OECD average obesity rate of 18.4%. In addition, obesity rates of 9.9% for women and 16.2% for men are considered dangerous because child obesity can lead to adult obesity

Classification BMI Index
Underweight
<18.5
normal
18.5 ~ 22.9
Overweight> 23
 Dangerous weight 23 ~ 24.9
 Stage 1 obesity 25 ~ 29.9
 Stage 2 obesity> 30

BMI Standard Table

As such, the upward trend of overweight and obesity rates can lead to a continuous increase in diabetes and other chronic diseases and is spreading as a serious problem internationally. Therefore, regular exercise and diet should focus on successfully losing and maintaining weight and be careful not to become obese.

If so, let's find out how to lose weight healthily.

Ultra-low-calorie diets or fasting may cause weight loss at a rapid rate during the first few days, but then after a normal caloric diet, you may experience a rapid gain in weight again. The reason is not because of a sudden change in body fat or lean mass, but mainly because of a change in the amount of water accompanying loss of carbohydrate or protein. Therefore, in order to lose weight in a healthy way, combining the right diet and exercise is the most effective method.

2 healthy diets to lose weight

One of the reasons for the increase in obesity rates is poor eating habits. In particular, you should have a habit of avoiding and limiting fatty meats, fried foods, salty foods, carbonated drinks, and alcohol. In addition, calorie balance is required for effective weight loss.

Calorie restrictions should be moderate (250-500 calories per day), and an ultra-low-calorie diet (800 calories or less per day) should not be used without your doctor's care. This is because the extreme calorie restriction weakens the effectiveness of the weight loss program except in the case of ultra-high specific gravity. Therefore, a healthy diet for weight loss can be divided into two groups as follows.

Low-calorie balanced diet

 It is characterized by being limited to 800 to 1,200 calories per day for women and 1,200 to 1,400 calories per day for men. Food quality and calorie intake are very important, and these diets usually consist of low-calorie foods, such as fruits and vegetables. This method has been proven successful for weight loss and maintenance.

Low calorie
Low-fat diet

 It is characterized by a reduction in fat daily calorie intake. The calories in fat are limited to 15 to 20% or less, often to 10% or less. Unsaturated fats are the main target of this diet, and attention should be paid to the type of fat consumed. The weight loss effect of this method is substantial, and it is also effective in suppressing inflammation by lowering total cholesterol and low-density lipoprotein and improving insulin sensitivity.

Prescription exercise for weight loss

The exercise program should include at least aerobic exercise to burn calories, as well as strength training to at least preserve or gain muscle. Particularly, it is good to regularly participate in an aerobic exercise with strength aerobics, as it has the effect of maintaining the lean mass and increasing the basic metabolism.

Know before you start exercising

People who are overweight and obese often have less ability to start, so they should start with a low amount of exercise and strength (maximum heart rate 40-60%). In the case of resistance exercise, start the exercise with a weight that can be repeated 16 to 20 times per set, and take a break of 2-3 minutes. In particular, hypertensive patients may have a high blood pressure response during exercise, so be careful when exercising in a prone or supine position. If you endure breathing during exercise, your blood pressure rises very high instantaneously, so you should continue to breathe comfortably. do.
 - Cardiovascular exercise

Frequency at least 5 days per week
Strength Intensity of aerobic exercise is recommended gradually at medium intensity (maximum heart rate 60 ~ 80%)
time

– 40 ~ 60 minutes per day or divided into 2 times a day for 20 ~ 30 minutes

– 150 to 300 minutes per week

type

Bicycle, Step Box, Walking, Water Activity, Rowing

One

Step 1: Physical activity using aerobic muscles

Step 2: Include resistance and flexibility

calorie

Consumption

– In addition to daily life, calories must be consumed more than 2,000kcal per week

– In addition to exercise, daily activities are measured with a goal of 10,000 steps or more each day

– The total number of walks, including exercises and activities, should reach 11,000 to 14,000 steps

– Strength training

Frequency 2-3 days per week (at least 48 hours apart)

Repeat 10 ~ 15 times with medium intensity of 60 ~ 70% of intensity 1RM, 1 ~ 3 sets

type

Weight-bearing exercise, equipment exercise, circuit strength exercise

2

special

Considerations

– Check if the position and posture of the device used by the subject provides comfort

– You may have other chronic diseases, so you need to get a medical opinion from your doctor

Things to consider when exercising

Considerations for Physiological State Exercise in Overweight / Obesity
There may be complications such as hypertension, cardiovascular disease, diabetes, dyslipidemia, and hyperinsulinemia. A medical screening test is needed to identify potential concomitant diseases during the initial test.
In general, exercise capacity is often poor, such as the maximum amount of oxygen intake and the reduction in ventilation (anaerobic) threshold.
– Use exercise equipment suitable for overweight or obesity.

– Start with a low amount of exercise (2 ~ 3METs, eg yoga, stretching, etc.) and increase exercise intensity step by step.

When an overweight or obese person loses weight, it is very difficult to maintain and often loses weight again.
– Used high-intensity activities at least 30 minutes per day for 5 to 7 days per week to gradually increase physical activity over 250 minutes per week.

– Exercise time is divided into several times a day, but performed at least 10 minutes or more to accumulate or increase other types of medium-intensity physical activity.

– Reducing energy intake for weight loss (to include resistance exercise in parallel with 500-1000 kcalžd-1 per day and aerobic exercise).

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