Say the important things three times!

Why is this?

That's because you haven't figured out why you are fat.

And messing around with inappropriate weight loss methods.

Why not follow Bai Daojun to see what type of obesity you belong to?

The right medicine can be reduced quickly and well!

Systemic obesity

This type of obesity is the most common in most fat papers. What are its characteristics? Well, you know, there are no specific features, because from head to toe? Sadness,,,,

Excuse me, the reason is eating too much. Most of these fat papers like to eat at night, and snacks are always in their hands. If you can't completely consume the calories you consume every day, it will turn into fat accumulation. The more you eat, the fatter you get. The fatter you eat, the harder you work.

If you belong to this type, then the simplest, rude and effective way is to shut up and move.

So what should we do?

1, eat three meals a day on time. The calorie ratio of three meals can be distributed according to 4:4:2, or you can eat less and eat more meals on average, so that obesity will not be caused by excessive calorie intake at one time.

2. Exercise at least three times a week. If conditions permit, try not to use transportation. You can walk, stand or lie down.

3. Keep sleeping for 7 to 9 hours. Because lack of sleep will reduce the level of metabolism and affect the catabolism of fat, and fat will fill your body at night.

Low metabolic obesity

Obesity with low metabolism, in other words, the "easy-to-fat constitution" has the same calorie intake as others, but it is difficult to burn fat because of low metabolism. As a result, others are fine and you may gain weight.

First of all, you can test yourself to see if your constitution belongs to the obesity type with low metabolism. Its main characteristics are: the food it eats is difficult to digest, the body temperature is low, the hands and feet are cold, and it is difficult to concentrate.

So what should we do?

1, ensure enough sleep time, the metabolic rate will decrease during sleep 10%_ 15%, and it is easy to get fat if you stay in bed often. But sleeping too little every day will also affect metabolism. The reason is that sleep time is the time for body organs to rest and detoxify. If you don't have a good rest, your metabolic ability will weaken and obesity will come to you. Ensure that you sleep from 23: 00 every night to 6: 00 the next morning, and your organs will have better metabolic capacity, so as to ensure that your metabolic rate will not decrease, but will increase.

2. Get enough calories. Multiply the existing weight and kilograms by 22, which is the number of calories you need every day. If you reduce your intake in your diet, your body will mistakenly think that you are starving, and the basic metabolism that needs balance to maintain breathing and heartbeat will automatically decrease, which will affect the normal operation of your body. At this time, malnutrition will occur, and the metabolic rate will be reduced by 20%_30%. Therefore, those who want to eat only two apples will feel groggy, tired and sleepy all day. In fact, they are not only hungry, but also fat.

3. Use enough protein to "squander heat" and ensure that 10%_20% of the heat comes from protein every day. It can improve the metabolic rate and make us consume 150_200 calories every day. Protein is mainly composed of amino acids. Compared with fats and carbohydrates, amino acids are difficult to digest and decompose in the human body, and the main organs of the body need to consume more energy for digestion and absorption.

4. Do some small exercises, such as stretching, brisk walking and squatting. , contribute to heat consumption; People who have no exercise habits can start by insisting on a sport such as running, from running 1-2 times a week to running 3-4 times a week, and gradually start to develop their own exercise habits.

Fatty obesity

Fatty obesity is a common type of obesity. Obese people are covered with soft and loose fat and look like doughnuts. These fat friends are afraid of heat, fatigue and sweating easily.

The causes of fatty obesity are: too much intake and too little exercise.

So what should we do?

1. For obese people, the most important thing is to reduce fat. Aerobic exercise is the best way to burn fat. For Xiao Bai, who has just started fitness, swimming and jogging should be the best choice.

2, regular diet, in the case of ensuring a reasonable intake of energy every day, you can eat less meals instead of normal three meals. A balanced diet, mainly vegetables, supplemented by meat (except for excessive fat). Eat more protein food with eggs and bean products as the main food, and choose foods rich in dietary fiber such as purple potato and corn as the staple food.

3. Drink plenty of water. The daily drinking amount of 1500- 1700 ml is the basis of slimming, and it can also accelerate metabolism in the body.

Muscle obesity

Muscular obese people look strong. In fact, they don't have much fat, they feel hard and muscular. But because the muscle shape is not very good, the overall figure looks fat. (This is embarrassing. . . )

So what should we do?

1, correct the original exercise habits and methods, don't stop exercising at once, and ensure that "income" and "expenditure" are consistent.

2. control your food intake. Dining should be based on light vegetarian diet, control the intake of animal protein (meat, eggs, milk), eat more soy products, vegetables and fruits, and cook with olive oil if possible.

Gastrointestinal dysfunction obesity

Obese people with gastrointestinal dysfunction show dyspepsia and constipation. When they eat a little more, they feel full, but they don't actually absorb much nutrition. Unbalanced nutrition inhibits the basic metabolic level, and the toxins accumulated in feces in the body affect the metabolism of fat, and over time, the belly comes out.

If such people want to lose weight, they must first adjust their gastrointestinal function.

So what should we do?

1, eat more coarse grains to supplement dietary fiber, which is helpful to promote intestinal peristalsis and expel toxins.

2. Replenish water and moisten intestines in time to make defecation smoother.

3, eating too fast will increase the burden on the stomach. Slow down eating, eat for at least 20 minutes every meal, and chew each bite for about 20 times.

4, exercise can enhance calorie consumption, but also promote gastrointestinal peristalsis to prevent constipation, which helps to improve indigestion. People with indigestion can jog or walk for half an hour every day.

Malnutrition and obesity

Do you think that all the malnourished people are thin? That is wrong. Malnutrition can actually lead to obesity.

Long-term single diet, only vegetarian or only high-calorie food that you like, will cause malnutrition and slow down the body's metabolism. The food eaten in the body is not only not effectively used, but is easily converted into excess fat, which eventually forms fat paper.

So what should we do?

1, food diversity, average intake of more than 12 kinds of food every day, intake of more than 25 kinds per week.

2. Mainly cereals, the daily intake of cereals and potatoes should be 250g~400g, and the energy provided by carbohydrates in the diet should account for more than 50% of the total energy.

There are fruits and vegetables in the rice. The intake of fruits and vegetables plays an important role in maintaining normal intestinal function, improving immunity and reducing the risk of chronic diseases such as obesity, diabetes, hypertension and tumor. Dark vegetables should account for half, and juice can't replace fresh fruit.

4. The intake of fish, poultry, eggs and lean meat should be appropriate. Animal foods are mainly fish and poultry, and little or no fat meat, smoked and pickled meat products are eaten.

5. Vitamins are an organic substance necessary to maintain human life activities and an important active substance to maintain human health.

6. If the diet reasonably matched with natural food cannot meet the human body's demand for various nutrients, nutritional supplements can be used appropriately to achieve a balanced nutrition.

Edema and obesity

Edema is edema, which is characterized by loose fat. If you stab the fat, it will sag and take some time to recover. Moreover, people with edema are usually "elephant legs", and it is very laborious to lift their legs and move their feet. Women also have a long menstrual cycle and dysmenorrhea.

Edema is mostly caused by drinking too little water, and cells will absorb as much water as possible to expand. Eating too salty is not good. Sodium in salt will cause the imbalance of osmotic pressure in human body, resulting in water not being discharged.

So what should we do?

1. Drink at least 1500ml of water every day, but refuse to drink!

2, the diet is mainly light, and the daily salt intake does not exceed 6 grams.

3, eat more foods that detoxify and diuretic, mung beans, celery, and melon can be used. Yam and kelp can also eliminate edema.

4. Make good use of yoga, walking, jogging and other sports to accelerate blood circulation for more than 20 minutes each time.

If you feel troublesome, Bai Daojun recommends that you eat vegetarian nutritious meals, and it is best to use boiled water instead of meals every day. In addition to red bean and coix seed, it also contains 100 kinds of natural raw materials, including nuts, seeds, flowers, cereals, fungi, algae and so on. It not only ensures the nutrition needed by the human body, but also achieves the functions of losing weight and special leg plasticity. Which brand of vegetarian nutritious meals can be Baidu, and Baidaojun does not advertise.

Losing weight is not a difficult thing, but it is not achieved overnight. As long as you stick to the combination of diet and exercise, you can get a good weight loss effect.