According to 2020 data, the adult obesity rate in the United States is 40%. It is clear that obesity has become a major public health problem in the United States.
The obesity problem in the United States is so serious that not only the general public is troubled by the effects of weight, even the U.S. Secretary of State Mike Pompeo (Mike Pompeo) also has a deep understanding.
According to the U.S. “New York Post” reported that Pompeo, now 58 years old, has lost 40 kilograms in six months. Pompeo said in an interview, “I started doing exercise, not every day, but almost every day, and also eating healthy food, and the weight started to come off.”
Pompeo weighed in in June and found himself weighing nearly 300 pounds (about 130 kg), so he decided to lose weight for his health. He only took 6 months to get rid of 40 kg of fat, come and see the weight loss tips he shared!
1. give up delicate carbohydrates
It is reported that Pompeo has always had the habit of loving snacks. He said that when he used to work, he would put all kinds of snacks and candy on his desk. He would eat while working.
In the six months since he began his diet, he has given up all sugary snacks and refined carbohydrates. He also gave up cheeseburgers, which are very calorie-dense foods.
Speaking of refined carbohydrates, many cuisines fall into the category of refined carbohydrates, but in fact refined carbohydrates can cause the body’s blood sugar to rise dramatically and can provide very little satiety, and afterwards increase appetite.
And snacking while working can be a very fattening habit. It is very easy to eat a lot of calories, so quit these snacks and snacking while working habits, it will greatly reduce the amount of calorie intake.
2. eat more high protein and low sugar food
Pompeo is of Italian immigrant descent, so he values the tradition of getting together with his family to enjoy good food. Despite the need to lose weight, Pompeo will also continue to eat outside with his family and enjoy the happy time of gathering.
Before, he would eat a lot of pumpkin pancakes and would add a lot of syrup. But after he started losing weight, he would choose foods that were high in protein and low in carbohydrates, which were better for weight loss, healthier and lower in calories, such as egg whites, salads, turkey, etc.
Compared to refined carbohydrate foods, high-protein foods provide more satiety and can help retain muscle and boost basal metabolic rate.
3. Exercise 5-6 times a week
To lose weight, changing bad eating habits is certainly important, but if you want faster and more significant results, you should still add moderate exercise. Pompeo said his home has set up some health equipment, he will do 5-6 exercise every week, including with oxygen exercise and weight training, each exercise time about 30 minutes.
Regular exercise can help prevent muscle loss, and more aerobic exercise can also help maintain cardiopulmonary health and reduce the risk of cardiovascular disease. According to the 2015 Dietary Guidelines for Americans, adults are advised to exercise for 30 minutes, preferably five times a week, with muscle-strengthening exercises recommended on two of those days.
The nearly 60-year-old Opio was a different person after he managed to lose weight. The most important thing to lose weight is to quit bad eating habits and exercise regularly. In the new year, I wish all of you who are on your way to lose weight, lose excess fat and be healthy and beautiful.
