Efforts less and easily get fat. 3 tutors tutors "Not getting fat"

● 6 people in 10 young men are overweight

● If you don’t exercise and have no meal schedules, you may gain 1.5 kg per week

● If you don’t get fat, you will lose weight: adjust the order of your diet and choose carefully

The more you “fat boys” in Taiwan! With the outbreak of the local COVID-19 epidemic, more than 5 million people have been diagnosed with the epidemic, which has led to many people with sports who dare not move. Over time, they have become "quickly" and the obese population has soared. Experts said that if you lack exercise and your appetite has not decreased, you will gain 3.5 to 7 kilograms in about 2 to 3 months. It is recommended that the public resume exercise as quickly as possible and strictly control their diet, including adjusting the order of diet and selecting ingredients carefully, so as not to successfully reduce weight due to sterility.

{9 Xu Guofeng, the general surgeon at the General Surgery Hospital of the Third Army, said that the rate of overweight or obesity among men aged 35 to 44 is 67%, which means that 6 out of the 10 people exceed the standard, but the rate of overweight and obesity among women over 65 is higher than that of men.

During the COVID-19 pandemic, people are diagnosed with isolation at home. If they eat three meals as usual, they are calm but have no exercise, their weight will easily rise straight. Xu Guofeng said that a case had been in the gym in the past. Because he had been less fitness after the clinic, he stayed at home longer and had no control over his diet. At 70 kg, he gained 3 kg in just 2 to 3 months. The "six-blocked muscles" he used to wear in the past became a group of them.

Eat more and exercise less. You may gain 7 kg in 3 months

Xu Guofeng pointed out that gaining 3 kg is actually very simple, and the heat of 7,700 calories will increase by 1 kg. As in the above case, it was originally possible to consume 400 to 600 calories in one hour of exercise in the gym. If you don’t exercise, you will reduce the consumption of 400 calories every day. In addition, eating an extra piece of bread and a portion of crispy chicken every day, you may gain 1.5 kg in a week, and you will gain 3.5 to 7 kg in less than 2 or 3 months.

"Seven minutes of eating, three minutes of exercise!" Xu Guofeng suggested that eating should be mainly for three normal meals, avoid eating some snacks, nighttime, fried food, and fast food; and gradually restore past sports habits. If a person who is infected with the epidemic fails to retrain or exercise fiercely immediately, he can start with a simple walk, and consume about 300 calories in half an hour, which will stabilize the heat, which will help maintain normal conditions.

Obacteria are prone to three highs chronic diseases

Xu Guofeng reminds that obese people are prone to chronic diseases such as hypertension, hyperlipidemia, diabetes, etc., and nearly 90% of them have epidemiotic syndromes if BMI exceeds 30. Obesity may also cause multiple-degenerative diseases, liver and kidney function injury, cardiovascular disease, etc., and even increase the chance of severe illness and death after infection with the new coronary pneumonia. If the effect of diet and exercise is not good, it can be improved through drug intervention or surgical treatment.

Nutritionist Lin Yujun suggested that according to the "My Dish" of the National Health Administration, one can check whether the three meals were overdose. If the amount of food does not increase but the weight increases, you can reduce weight by adjusting the order of your diet, paying attention to the selection of ingredients, and protecting the kidneys and improving immunity.

Eat vegetables first and then meat; eat less desserts

In terms of diet control, Lin Yujun emphasized that you should eat food for regular meals to avoid extra desserts. In order to eat vegetables first, then eat protein such as meat, tofu or chicken eggs, and finally eat rice, noodles and other powders. Eating more vegetables rich in dietary fiber can promote fertilization, reduce fat synthesis, and feel foot-filled, thereby reducing powder extraction.

Choose prototype foods as much as possible to avoid heavy taste, too much oil or too much refined sugar. For example, the muscles in the inner part are better than pork belly, and beef tendons can be selected; soup noodles are better than dry noodles; lettuce salad is better than soy sauce.

Lin Yujun suggested that those who are infected with the disease can eat more fruits and vegetables and protein foods. The kidneys are a big foundation for human immune system. The dietary fiber of fruits and vegetables can help the kidneys establish good bacteria, and is rich in vitamin C and has antioxidant effects, which can improve protection. For protein foods, you can choose to eat low-fat meat such as beef tendons, inner muscles, etc., as well as chicken eggs, soy products, seafood, fish, etc., so that you can restore your strength without gaining weight.