Am I Obese - Self Diagnosis of Obesity

It is a well-known fact that obesity causes various adult diseases such as high blood pressure, diabetes, and cardiovascular disease. Even if you don't want to have a good body, overcoming obesity is essential for a healthy life.

But what condition exactly is obesity?

Choose from the following:

1. If you look fat, you are said to be obese.

2. Weight, that is, weight is more than the standard value.

3. It refers to the accumulation of fat in a specific area.

4. It refers to a high percentage of body fat.

Number 4 is probably the most accurate explanation here. For example, a bodybuilder with a height of 175 cm and a weight of 100 kg is not considered obese. This is because they are very muscular with a very small percentage of body fat in their total body weight. On the other hand, even a woman who has a very slim body can be said to be obese if her body fat percentage is high.

In other words, obesity refers to a phenomenon or result in which more calories consumed than consumed by the body are stored as fat in the body.

Then you can see that the overcoming of obesity is by reducing the percentage of body fat rather than looking thinner or losing weight.

In addition, the process of treating obesity should be something that can improve health. In other words, adequate intake of essential nutrients should enable the body to remain in a healthy state without harm, and should be a way to maintain lost weight. It is desirable to reduce calorie intake through diet, and to lose weight by 1kg to 3kg per month through regular exercise and correction of lifestyle.

* Principles of Weight Control

As everyone knows, when you want to lose weight, you need to burn more calories than you consume. While various diet methods focus on reducing calorie intake, exercise focuses on increasing calorie consumption.

Unreasonable diets such as fasting are bound to fail.

Because continuous fasting is impossible, and our bodies do not accept this trick or self-abuse.

The hypothalamus of the cerebrum, which detects the energy balance of our body, remembers basic information about body composition and responds to rapid changes in the body through this. When weight is rapidly reduced in a short period of time through fasting, etc., the hypothalamus of the brain is surprised and wants to restore it to its original state. Lost weight will quickly add up. This is the scientific reason for the process commonly referred to as the yo-yo phenomenon. Therefore, it is not advisable to aim to lose a lot of weight in a short period of time. Moreover, if the method is only by fasting, you may suffer from the increased weight later.

In addition, excessive dieting in a short period of time is a process of reducing body water and muscle rather than body fat, so it not only causes a rapid yo-yo phenomenon, but also makes you look thinner on the outside even if you lose weight. Weight loss absolutely aims to reduce body fat, and methods must be selected according to that goal.

While dieting is about lowering calorie intake, exercise is the process of increasing calorie consumption to use the lack of energy from fat and muscle protein stored in the body.

In particular, aerobic exercise is effective in burning body fat, which has led to a boom in marathons. A marathon is undoubtedly a great workout, but it's a good idea to combine it with weight training to lose body fat and lose weight. Because weight training is anaerobic exercise, it does not directly burn body fat, but it is very efficient compared to aerobic exercise in consuming calories.

To summarize this:

1. Unreasonable diets such as fasting can never be successful.

2. Weight loss should be done slowly.

3. The reduction of body fat, not the reduction of muscle, water, etc., should be achieved.

4. Aerobic exercise and weight training should be combined to burn body fat and continuously consume calories.

* Exercise tips for reducing body fat

It focuses on aerobic exercise, such as walking, running, and cycling, along with muscle exercises such as weight training.

As for exercise intensity, in the case of aerobic exercise, 50-80% of your exercise capacity (60-80% of maximum heart rate, 50-80% of maximum oxygen consumption) is appropriate. In the case of aerobic exercise, if the exercise intensity is too intense, the calorie consumption increases, but the process of breaking down fat does not occur. Conversely, if it is too weak, fewer calories are consumed and very little fat is broken down.

For weight training, perform 3 to 5 sets per exercise using a weight that allows you to perform 10 to 15 repetitions with correct posture.

In the case of aerobic exercise, exercise time should be at least 20 minutes according to the principle of lipolysis.

Therefore, if you do 5 minutes each of warm-up and cool-down, the minimum exercise time is 30 minutes.

Weight training is recommended to do 5-6 exercises at a time, so it takes about 20 minutes.

For beginners, the total exercise time will not exceed 1 hour.

Exercise frequency should be performed at least 3 times a week, and it is recommended not to do more than 6 times for beginners. That is, 3-5 times a week.

If you feel the aftereffects of exercise enough to interfere with your activities the next day, adjust the intensity to a lesser extent. However, some stiff muscle pain is a natural phenomenon, so you will have to distinguish it well.

It's not good to sweat too much. It is not advisable to exercise while wearing a sweat suit. And during exercise, drink plenty of water.

Even if you start exercising to lose weight, you should be able to enjoy it gradually.

If you enjoy exercising, you will continue to exercise longer, which will naturally reduce body fat.

Conversely, if you grit your teeth and exercise as if you were fighting, you will quickly get tired of the exercise and eventually stop exercising, so reducing body fat will be a long way off.