The root cause of obesity is that energy intake exceeds energy consumption. The heat comes from the energy-supplying substances in food: protein, fat and carbohydrate. The heat consumption is mainly composed of three aspects: basic metabolism, physical activity and food thermal effect. The center of weight loss is to achieve a negative balance of calories (calorie intake is less than calorie consumption). The level of basal metabolism is mainly related to the nutritional status and eating habits of the human body, so not eating after noon is essentially a very harmful way to lose weight. Physical activity and amount of exercise are not the same concept. Scientific research shows that high-intensity exercise is not conducive to losing weight. The thermal effect of food is generally 2~3 hours, which is the theoretical basis for many weight loss experts to say that eating less and eating more meals is beneficial to weight loss.

All weight loss methods are directly or indirectly centered on calories, the effective index is to reduce calories, the health index is to protect basal metabolism, and the continuous index is satiety and satisfaction in appetite control.

It is not advisable to eat less and eat more, exercise moderately and lose weight excessively.

The most effective exercise to lose weight is aerobic exercise, which can help burn fat and improve human metabolism. Friends who want to lose weight remember to do more outdoor fitness exercises. Aerobic exercise is the most effective exercise to lose weight, especially those that consume more energy, such as jogging, mountain climbing, brisk walking, ball games and swimming. It is best to finish each exercise continuously, without stopping in the middle, and the heat consumed in each exercise must reach 300 kilocalories. Usually, this kind of exercise will lead to a faster heartbeat, or the degree of sweating will increase the metabolic rate of the human body, but the effect will only last for two days at most, so the most important thing is to persevere. For an extremely obese person, even walking can be a great burden. Therefore, when choosing the type of exercise, we should do what we can, or focus on physical load and gradually increase the amount of exercise to avoid cardiopulmonary overload or muscle joint injury!