The essence of obesity is that spleen deficiency Chinese medicine teaches you three ways to make up. It is better to be thin and hungry than to make up.
Obesity is like a fulcrum, which can easily "incite" a series of chronic diseases such as coronary heart disease, hypertension, hyperlipidemia and diabetes.
Most people think that obesity is eaten, so in order to lose weight, many people choose to go on a diet. As everyone knows, obesity may also be caused by spleen deficiency. Although dieting can reduce calorie intake, it will also reduce the body’s basal metabolic level. In the long run, the body will gradually enter the "low metabolism mode", and people will feel groggy all day long, lack energy, and even have many problems such as anorexia, malnutrition and endocrine disorders.
In fact, it is not so difficult for Chinese medicine to lose weight. To maintain a healthy weight, it can be achieved by "supplementing". Today, Yuan Zhenfang, chief physician of Endocrinology Department of Peking University First Hospital, Jing Lulu, nutritionist in charge of Clinical Nutrition Department of Peking University First Hospital, and Hu Jia, deputy director of Spleen and Stomach Department of Jiangxi Provincial Hospital of Traditional Chinese Medicine, will tell you why "being hungry and thin" is not as good as "making thin" and how to make up for it.
Your obesity may be due to spleen deficiency.
Spleen is a transit station in the body, and its function is to transport water and fluid in the body. After the human body ingests food, it needs to rely on the spleen to transform the food into nutrients and transport them to all parts of the body, and at the same time remove the phlegm and other garbage.
As the saying goes, "ten fat people have nine deficiency", and the "deficiency" here refers to spleen deficiency. Once spleen deficiency and body fluid flow have an impact, a lot of moisture accumulates in the spleen and stomach, which will lead to excess heat in the body, which will be converted into fat and phlegm, which can not be discharged normally, and people will become fatter and fatter.
In addition, people with spleen deficiency are generally cold, and they prefer to eat greasy and heavy-flavored foods to keep themselves warm, but this will aggravate the humidity and increase the possibility of obesity. This has led to a vicious circle of spleen deficiency, people getting fatter, and people getting fatter and spleen deficiency.
Spleen deficiency can make people fat, so what causes spleen deficiency to get fat?
There are too many bad emotions. In modern society, everyone has to face many things, the pressure is increasing, and there are more and more negative emotions. When the negative emotions increase, people will become lazy, so it is difficult to consume the heat in the body, and the burden on the spleen will become heavier, which will lead to spleen deficiency and obesity.
The diet is unreasonable. There is also a great relationship between the daily diet and the weakness of the spleen and stomach. If the diet is right, the digestion and absorption of the spleen and stomach will be good. If you don’t pay attention to diet, overeat and eat a lot of cold food on weekdays, it will bring a burden to the spleen and lead to damage to the spleen.
There is something wrong with the stomach itself. The food we eat needs the interaction of spleen and stomach in order to be better digested and absorbed. If there are problems in the stomach and intestines, the food digestion speed will slow down, the burden on the spleen will also become heavier, and obesity due to spleen deficiency will not be far off.
Losing weight "hungry" is not as good as "making up"
Compared with "hunger and thinness", Chinese medicine advocates "supplementing thinness", that is, balancing functions by strengthening the spleen:
Reinforcing thinness focuses on nourishing spleen.
Spleen is afraid of irregular life, and the easiest way to replenish spleen is to develop a good habit: eat three meals on time and in quantity, drink water when not thirsty, defecate regularly, avoid overeating, and limit alcohol and tobacco; Don’t eat after 9 o’clock in the evening. At night, the work efficiency of the spleen and stomach is low, and supper is easy to accumulate in the body and become excess heat.
Traditional Chinese medicines such as hawthorn, salvia miltiorrhiza, lotus leaf, medicated leaven and cassia seed have the effects of invigorating spleen and reducing fat, and can be made into dietotherapy or single tea. In addition, you can choose Chinese medicine for cooking porridge.
Glutinous rice yam porridge: wash glutinous rice, cook porridge with slow fire, add small pieces of yam when it is ripe, and continue cooking for 15 minutes before taking it.
Chinese yam and lotus seed millet porridge: peel and dice Chinese yam, remove the core of lotus seed, add millet, boil in a casserole with strong fire, and simmer slowly to make porridge.
Exercise can make you thinner.
Exercise is an effective means to consume calories and build up the body, which can promote gastrointestinal peristalsis, speed up metabolism, replenish spleen with vitality and remove turbid qi, and is the best tonic for the obese.
It is advisable to choose low-intensity and persistent sports, such as Tai Chi, Baduanjin, skipping, jogging, ball games, swimming and square dance, and the exercise intensity should be gradual. The best exercise time is recommended to be 1-1.5 hours after meals, which can not only strengthen the body, but also consume calories.
Acupoint to push abdomen and make thin.
Taibai point, Sanyinjiao point, Yinlingquan point and vein point of Zushaoyang gallbladder meridian on the spleen meridian are commonly used for slimming. Pressing them or moxibustion with moxa sticks can promote the return of qi and blood in the lower limbs, which is beneficial to strengthening the temper.
Pushing the abdomen can make 12 meridians unblocked and take away the "garbage" of the body. The specific method is: first push from the heart socket with the index finger belly. Sometimes you may feel bored in your heart. At this time, you should push this gas away. When you push it, you should push it down and push it through the belly button to the small abdomen. After pushing the middle, push both sides, and when pushing the liver meridian (flank), push it obliquely to the middle.
Push it once before going to bed, and push it again before getting up the next day for 5 minutes each.
What criteria are met to be fat?
Many people are not satisfied with their figure, but whether they are fat or not is not only judged by "looking". Only those who meet the following four standards need to lose weight.
◎ Look at the body mass index
Body mass index (BMI)= weight (kg)/height (m) squared. According to Chinese standards, BMI is between 18.5 and 24, which is normal weight; More than 24 is overweight, and more than 28 is obese.
Look at the waistline
To measure the waist circumference, stand with your feet 30cm apart. The measuring part should be flat on the umbilicus. Use a soft ruler to cling to the skin, but do not press it. Adult male waist circumference should be less than 85cm, and female waist circumference should be less than 80cm.
◎ See waist-hip ratio.
Stand upright, inhale gently, and measure the waist circumference above the navel and the most protruding hip circumference with a tape measure. WHO suggests that if the waist-hip ratio is greater than 0.9 for men and 0.85 for women, it is necessary to manage the weight in time.
◎ Look at the thickness of subcutaneous fat
The subcutaneous fat thickness of abdominal wall should be less than 15mm for men and not more than 20mm for women. This usually requires a professional sebum thickness gauge to measure.
The following groups of people are more likely to gain weight and need to focus on their own health: sedentary people; People under great pressure; People who eat too fast; People who lack sleep for a long time; People with irregular diets; People who often hunch over.
People who do five things are in better shape.
Obesity is a preventable disease, and some lifestyle changes contribute to weight management. In addition to the three methods of "slimming", you can also try the following tips to reduce weight.
Do it before you get fat
Systematic intervention and management must be carried out when the weight enters the "overweight" range, and we can’t wait until we reach the "obesity" level to pay attention to it. "Early intervention" is not difficult. First of all, put a weighing scale at home, measure it every day, pay attention to weight changes, and start to intervene once you find that you are overweight.
Be careful when eating.
Eat less red meat with high fat content such as pigs, cattle and sheep, and some can be replaced by white meat such as chicken and fish. When cooking oil, you should eat less saturated fat, such as lard, butter, butter and so on. Soybean oil, corn oil, sunflower oil and wheat germ oil can be used. Replacing part of polished rice flour with beans and potatoes and adding some miscellaneous beans to the staple food can reduce calories without reducing satiety. At the same time, we should pay attention to ensure the intake of necessary nutrients such as sugar, protein, vitamins and minerals.
Move every week
Exercise three times a week for at least 30 minutes each time helps to maintain a reasonable weight. Generally speaking, skipping rope and swimming consume more calories at the same time, followed by basketball, football and badminton, and cycling, running and walking are less. You can also integrate sports into your life, for example, take more steps on your way to and from work and do more outdoor sports on weekends. When heavier people exercise, they should pay special attention to protecting their knees. People who used to do little exercise can start from walking 3000-5000 steps every day and gradually cultivate exercise habits.
Have a good sleep at night
American studies have found that women who sleep only five hours a day are more likely to gain weight, and their chances of getting fat are 1/3 higher than those who sleep seven hours a day. Staying up late for a long time will affect endocrine, which will lead to increased risk of obesity and diabetes over time. When staying up late, you may eat "midnight snack" because of hunger, which is more likely to cause obesity.
Tired, hold on.
Everyone has inertia, which is a stumbling block on the road to weight reduction and control. It is suggested to find partners and friends to exercise together and supervise each other, which is more conducive to persistence. In addition, we should keep a normal mind, relax, don’t put too much pressure on losing weight, keep an optimistic and positive attitude, and prevent emotional overeating.
It should be reminded that weight loss needs to be done step by step. The WHO’s suggestion is to lose 0.5-1kg a week and 1-3kg a month. This "uniform" weight loss method has little damage to the body and is not easy to rebound.
For those who still can’t lose weight effectively through exercise and diet control for more than half a year, it is suggested to consult a doctor and take medication according to the doctor’s advice.
Comprehensive Life Times and Sohu Health Report