Many people may have had this experience: standing in front of the mirror, looking at their increasingly rounded figure, silently vowing to lose weight. However, often the opposite happens – the weight not only does not decrease but increases. What is even more worrying is that obesity is not just a matter of aesthetics; it is a significant factor in various cardiovascular diseases.
Obesity: The invisible threat behind cardiovascular health
Few people realize that obesity is actually the “hidden culprit” behind these diseases. When it comes to hidden risks to cardiovascular health, public attention often focuses on hypertension, coronary heart disease, and stroke. Authority figures warn that obesity leads to fat accumulation, increases pressure on the heart, accelerates the process of atherosclerosis, and ultimately leads to a series of cardiovascular diseases.
Obesity not only raises blood pressure but also directly affects heart function. Studies have shown that the prevalence of hypertension in Chinese adults is as high as 26% to 27%, while the proportion of hypertension in children is also increasing year by year, with obesity as a core driver. Professor Zhang Yuqing emphasized at a conference that hypertension and heart failure are closely related to obesity and are considered two major core challenges in cardiovascular health. This viewpoint is supported by several studies, indicating the crucial role of weight management in the prevention and treatment of cardiovascular diseases.
Why is weight loss always so difficult?
Faced with the issue of obesity, many people ask, “Why can’t I lose weight?” Controlling weight is not easy; it involves multiple factors. Therefore, implementing effective weight management strategies is crucial for personal health and societal well-being. A primary focus should be on maintaining a delicate balance between energy intake and expenditure from a physiological perspective, which is crucial for a successful weight loss journey.
Optimizing dietary composition: Dietary regulation is the core strategy for weight reduction. Choosing low-calorie, nutrient-rich foods such as vegetables, fresh fruits, whole grains, and lean meats is essential. Strict control over the intake of salt, sugar, and oils, while being cautious of the risks of excessive consumption of high-calorie foods, is necessary. Selecting nutritious and calorie-balanced foods, such as fresh vegetables, seasonal fruits, whole grains, and lean meats, can facilitate a healthy and sustainable weight loss process.
Maintaining regular and moderate eating habits: Increasing physical activity levels is key to calorie expenditure. Given individual differences, selecting exercise methods tailored to personal needs, including walking, jogging, swimming, and yoga, is crucial.
Cultivating good lifestyle habits: Besides diet and exercise, building a healthy lifestyle is equally important. Ensuring an adequate amount of sleep, avoiding staying up late and excessive fatigue, are fundamental to maintaining a stable foundation of health. Maintaining a positive mindset is also essential to prevent the adverse effects of excessive anxiety and depression on weight loss.
Monitoring weight changes regularly, recording data, and flexibly adjusting dietary and exercise strategies to optimize weight loss effects are crucial. Additionally, recording comprehensive information about diet and exercise enables precise control and adjustment of personal health habits.
Preventing and controlling obesity: Governments, businesses, and individuals must shoulder their respective responsibilities to promote positive social development. Governments can enact relevant policies to encourage healthy eating and moderate exercise; businesses can produce more healthy foods while reducing the production and sale of high-calorie foods; individuals should enhance health awareness and take active measures to control weight.
Scientific weight management is an indispensable aspect of preventing cardiovascular diseases. By setting reasonable goals, adjusting dietary structures, increasing physical activity, establishing healthy lifestyle habits, and continuously monitoring and adjusting, we can effectively manage weight and reduce the risk of cardiovascular diseases. In conclusion, scientific weight management is a crucial element in preventing cardiovascular diseases.
