First, reduce calorie intake.
Nutritionists believe that no matter what you control-protein, carbohydrates or fat, what you ultimately reduce is your calorie intake. If a person consumes less than 800 calories a day, he can lose 10 pounds in six weeks. If you eat 500 calories less, you will lose weight 10 kg in two and a half months. But don't lose weight too fast, or it's dangerous. It should be noted that if the calories supplied to the body are too small, each person should consume at least 1200 kcal per day; You lost your muscles. Muscle is the key for human body to consume calories and promote metabolism.
Second, eat less 1 meat and lose weight for 2 months 10 kg;
Experts point out that every 1 g of fat equals 9 kilocalories. Compared with fat, carbohydrates and protein contain much lower calories per gram, about 4 kilocalories. Therefore, you don't have to eat less to lose weight. Fresh vegetables, fruits and grains can replace high-fat foods (such as cream) you eat every day. Experts believe that if you only eat 20-40 grams of fat every day, you will lose weight 10 kg in two months. However, not everyone can lose weight by eating less fat. If you eat too much carbohydrate, you will get fat.
Third, reduce food intake:
If you want to lose weight, you don't have to give up your favorite food. It's important to control it. If you prefer a certain food and eat a lot, you should pay attention to reducing the portion every time. Instead of eating 200 grams of meat four times a week, eat 100 grams each time, so that you can consume less calories of 1200 kcal, and you can lose weight obviously in about seven and a half months. It is suggested that dieters put a scale in the kitchen and put up warning signs to remind themselves of the weight of food intake.
Four, every day 1 meal, liquid food for 5 weeks, minus 10 kg:
It is very convenient to cook liquid food at ordinary times. If you only eat liquid food or drink once a day, you can lose weight 10 kg in 8 months. Liquid food should be diversified to avoid nutrient deficiency. Under the guidance of a doctor, you can even have two meals a day. This can reduce 10 kg in five weeks. However, it is necessary to ensure that the selected liquid food can provide the nutrition and protein needed by the body and ensure three meals a day.
Get rid of fat and shape your body.
Five, walk for 45 minutes, half a year thin 10 kg:
Walk 5 kilometers in 45 minutes, 1 time every day, five days every week, and you will lose weight 10 kg in six months. If you walk 6.5 kilometers in 45 minutes, you will lose weight faster. Some people may say "no time for a walk". In fact, time is squeezed out. Cardiovascular doctors point out that this method of losing weight may increase appetite. Therefore, before or after a walk, you can eat some low-fat food or fresh fruit and drink plenty of water to replenish the body water reduced by sweating.
Six, fixed exercise:
Doing regular exercise 3-5 times a week is a good way to reduce body fat, lose weight, increase muscle and make you energetic. Run five times a week for 45 minutes at a speed of 170 meters per minute, and you can lose 10 pounds in three months; Dance, 6 times a week, each time 1 hour, 4 months can be reduced 10 kg; Swimming for 4 hours a week can reduce 10 kg in 4 months; Ride four times a week, each time 1 hour, each hour 15 km, and you can reduce 10 kg for five months. If you haven't exercised regularly before, you should do less at first so as not to hurt your health. Excessive exercise will increase food intake and fail to achieve the goal of losing weight.
Seven, strength training:
Strength training can strengthen muscles. The more muscles, the faster the metabolism. Lift weights three times a week for 45 minutes each time. 10 month can reduce 10 kg. In order to avoid hurting your health, you should ask a coach to help you choose the right weight and make an appropriate exercise plan. Stretching should be done before and after exercise to keep the flexibility of the body, and the weight and frequency of weightlifting can be gradually increased.
Eight, reduce calorie intake combined with walking:
Replacing Coca-Cola with soda water can save 150 kilocalories per day. If you add a 45-minute 5-kilometer walk five times a week, you can lose 10 kg in three months. If you reduce more calories and keep walking, you can lose 10 kg in 7 weeks.
Nine, reduce fat intake and weight lifting:
This method can consume excess fat in the body, keep fit, increase muscle, accelerate metabolism and promote cardiovascular health. Eat 20 grams less fat every day, lift weights for 20 minutes three times a week, and you can lose 10 kg for three and a half months.
Ten, the best choice:
According to the above nine methods, make a plan that can be implemented step by step. The most ideal combination plan is to control fat intake and strengthen exercise and strength training. As long as you have confidence and keep doing it, you will definitely achieve the goal of losing weight, strengthening muscles, promoting cardiovascular health and body metabolism. Reduce the intake of 100 kcal every day, walk three times a week for 30 minutes, and do weightlifting twice a week for 40 minutes. This combination can reduce 10 pounds in five months. It may not be appropriate to combine the three methods at the beginning, and try to increase them gradually. For example, add and do methods one by one. Be patient and don't rush for success.
Experts pointed out that it is ideal for women to lose 1-0.5 kg per week, and it is more appropriate for men to lose 1-2 kg per week.
What kind of people should lose weight?
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What kind of people should lose weight and how much. How to reduce it depends on your physical fitness, genetic history, energy balance, endocrine function and psychological state. Obese women should lose weight only if they are morbidly obese, their abdomen is obviously enlarged and they have a genetic history of obesity. All obese men should lose weight, especially those with obese abdomen and waist, considering all kinds of diseases that may be caused by this.
Some patients need to lose weight, such as patients with cardiovascular and cerebrovascular diseases and diabetic patients, because obesity will aggravate their condition and is not good for treatment. In addition, patients who are going to have surgery should lose weight if they are obese, which can reduce the difficulty and risk of surgery.
In addition, some women in special occupations are normal weight even if their weight does not exceed 20% of their normal weight because of work needs; You also need to lose weight. Such as actors, fashion models, gymnasts, diplomats, public relations personnel, waiters, textile workers and so on.
The principle of losing weight
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1, target weight loss: first find out why the weight suddenly flies and soars, and then aim at the root cause.
2, healthy weight loss: scientific diet, appropriate exercise.
3, happy to lose weight: strengthen confidence and persevere.
Reveal 8 weight loss lies and 7 popular weight loss methods. Nowadays, all kinds of weight loss methods can be described as varied and strange, and the effects are also different. Next, let's compare seven popular ways to lose weight.
1, drug to lose weight
Principle: Diet pills are mainly divided into three categories. One is appetite suppressant, which stops you from eating by inhibiting the central nervous system; One is to accelerate the excretion in the body, which contains diuretics, rhubarb, senna and other ingredients, which can directly transfer the water in the human body from the body; The other is drugs that help burn fat and calories, which greatly increase the energy you consume every day and expel the fat you eat.
Advantages: It is a relatively fast way to lose weight, without dieting, and it is convenient to take.
Disadvantages: once the drug is stopped, the weight will rebound like a god. Miss Wang once asked someone to bring a diet pill from abroad. After taking it, she lost weight 10 kg in the first month. As she was obviously much weaker, she stopped taking medicine. Unexpectedly, at this stop, the weight soared. In half a year, her weight rose from 98 kg to 160 kg, and she could not lose weight.
Moreover, it is a three-point poison. Long-term use of diet pills will have adverse effects on the nervous system, cardiovascular system and kidneys. So far, there is no drug in the world that can effectively lose weight without any adverse reactions to the body.
2. Eager to lose weight
Principles: First, reduce food intake, reject staple foods and carbohydrates, and only eat fruits, vegetables or soup; The other is picky eaters, which take care of the food, then sneak into the toilet, pick the root of your tongue with your hand or toothbrush, and spit out the food you just ate.
Advantages: no side effects of drugs, no strenuous exercise and no surgical pain.
Disadvantages: dieting to lose weight sounds "natural", but it is actually dangerous. It will cause malnutrition, decreased metabolic rate, anemia, decreased immunity, inattention, and loose and dull skin. Although the weight loss effect is obvious, it is easy to rebound. Once you stop dieting, hungry cells will indiscriminately absorb nutrients and aggravate obesity. And after a long time, it is easy to lead to anorexia and endanger life.
Frequent throat buckling also has many sequelae. In the process of vomiting, in addition to spitting out food, gastric acid and electrolytes will also be spit out. Gastric acid will erode the enamel of teeth, lead to tooth decay, and even make the skin of fingers fester in severe cases; Spitting out electrolytes will increase the heart load. In addition, long-term choking can lead to many diseases, such as diarrhea, habitual vomiting, malnutrition and so on.
Step 3 exercise to lose weight
Principle: Improve basal metabolic rate through exercise, make body fat burn quickly and control weight.
Advantages: While losing weight, it can also improve cardiopulmonary function and prevent cardiovascular diseases. It is a healthy and effective way to lose weight.
Disadvantages: Not all sports have the effect of losing weight. After strenuous exercise, the blood sugar level will decrease, which will greatly stimulate people's appetite. If you are not careful, the calories you eat will exceed the calories you consume during exercise. Short-term exercise, such as aerobic exercise, lasts only about 1 hour. At this time, the fat has just begun to decompose, but you have stopped exercising, so there is no weight loss effect. There are also rapid and explosive sports, mainly white muscle fibers with thick cross sections. Losing weight like this will only get stronger and stronger.
Even if you reach your ideal weight through proper exercise, it doesn't mean you have lost weight. Once you stop exercising, you will gain weight again. Only by long-term exercise can we keep fit.
4, liposuction to lose weight
Principle: make a small incision at the position where liposuction is needed, extend the liposuction tube into the fat layer, and then suck out the fat by the negative pressure of the liposuction machine.
Advantages: It only takes half an hour to 1 hour to lose weight immediately, and you can go wherever you want. While losing weight, you can also shape the slender curve of your body.
Disadvantages: pumping only one part will lead to uncoordinated body proportions. For example, liposuction with both arms will make your back fleshy, so you should do liposuction on your back again. Wear tights after surgery. If you are hot and sweaty, it will be difficult to recover for more than a month. Massage should be done frequently after operation, otherwise the local skin will become unsmooth and the congestion will not fade easily. If you don't pay attention to adjusting your diet, your weight will still rebound, just like before the operation.
In addition, experts say that liposuction only sucks the subcutaneous fat away, and the visceral fat is still there, so it can't reduce the risk of cardiovascular disease.
5. acupuncture weight loss
Principle: Acupuncture stimulation of acupoints can regulate the metabolic function and endocrine function of human body, promote fat decomposition, inhibit gastrointestinal peristalsis and gastric acid secretion, and relieve hunger.
Advantages: Known as the most "green" method to lose weight, it can also regulate meridians and endocrine while losing weight. As long as acupuncture is carried out in a regular big hospital, it is still relatively safe and reliable.
Disadvantages: Chinese medicine pays attention to conditioning, so the effect of acupuncture weight loss is slow. At the same time, acupuncture should also be based on physical fitness, and different acupoints should be tied according to different physical fitness. If you go to an unqualified beauty salon for acupuncture, you may hurt your heart, lungs and liver and even get AIDS because of improper acupuncture.
6, cut belly to lose weight
Principle: The normal stomach capacity is about 1000 ~ 1 100 cubic centimeters, but after this operation, the stomach capacity is only 20 ~ 30 cubic centimeters. If you eat very little, you will feel full. This kind of operation is rare in China at present, but it is very popular in Japan and Europe and America.
Advantages: You can definitely lose weight, and studies show that the incidence of fatty liver, hyperlipidemia and hypertension decreased from 82% to 3%, 72% to 5% and 46% to 5% respectively after operation.
Disadvantages: This operation is considered as the "last resort" to treat obesity. The operation requires general anesthesia, which has certain risks and may cause gastric laceration and gastric bleeding after operation. In addition, due to the shrinking stomach, vitamins and minerals obtained through food may not meet the needs of the body, and some extra vitamins need to be added. Only suitable for those who are seriously overweight.
7, instrument to lose weight
Principle: One is a large-scale instrument used in beauty salons, which sucks out the fat accumulation place through vacuum sucker, and massages and vibrates slowly with low current to help muscle movement, so as to dredge lymphatic vessels, eliminate toxins and eliminate excess fat. The other is the fat buster, which once sold well in TV direct sales programs. Through electric current vibration, the fat of obese parts such as arms, waist and legs is crushed.
Advantages: Suitable for lazy people who are afraid of hardship.
Disadvantages: Although the beauty salon's slimming instrument is comfortable, it has little effect, and it often costs a lot of money but can't see the effect. The violent vibration produced by the skimmer can cause visceral displacement and even mechanical damage; It can also inhibit gastrointestinal peristalsis and gastric acid secretion, resulting in gastrointestinal symptoms such as fullness and pain in the upper abdomen, leading to high incidence of gastrointestinal diseases; Women can also have prolonged menstrual period, menorrhagia, dysmenorrhea, uterine prolapse and so on.
What kind of person is suitable for drug weight loss?
Drug weight loss must strictly control the indications, and it is best to treat it with what medicine under the guidance of a specialist. Patients with the following conditions should take diet pills:
Table of Ideal Weight and Body Proportion for Different Height
Height148cm150cm155cm160cm165cm169c.
Weight 48.2 kg 49.5 kg 52.9 kg 56.3 kg 59.9 kg 62.8 kg.
Chest circumference 80cm 82cm84cm86cm89cm91cm.
Waist circumference is 58cm59cm61cm63cm64cm64cm.
Hip circumference 82cm83cm85cm 87cm91cm93cm.
Thigh 45cm 46cm46cm47cm49cm51cm
Leg 31cm 31cm 32cm33cm34cm34cm
Ankle19cm19cm21cm21cm21cm2.
The above figures are the proportion of healthy body, and the weight difference of 3kg is the standard.
(1) First, you use the above table to find out your ideal weight (standard weight), and then compare it with your actual weight to see if you are really obese. Only those who weigh more than 20% of their normal weight can be considered truly obese. The reason why this point is emphasized is that the ideal weight in people's minds has been unrealistically lowered today when slim figure is popular again, and having a body like a fashion model has become the pursuit of many young women. Therefore, unless you are really obese, don't go on an excessive diet, let alone take medicine to lose weight. Only moderately obese people, that is, people who are overweight by more than 30%, can be treated with diet and exercise at the same time.
(2) Obese patients began to take effect after strict diet control and exercise therapy. However, due to various reasons, patients can't persist, resulting in weight rebound. At this time, it is wise to take some drugs with the treatment.
(3) Some obese people with peptic ulcer have difficulty in diet control, so some drugs can be added.
(4) Some people lose weight to some extent after diet control and physical exercise, but their weight rises again after half a year. You can take diet pills at this time.
(5) Losers who lose weight by dieting can be treated with diet pills.
●8 big weight loss lies
Lie 1: "As long as you don't eat after 7 pm, you can lose weight!"
It doesn't matter when you eat, what matters is what you eat and how much you eat. If you eat too much during the day and don't exercise properly, you will grow meat even if you don't add meals at night.
Lie 2: "Weighing myself every day can always remind me to lose weight!"
Proper diet and weight loss exercise can guarantee to lose 500 grams of weight every week, but the scale of household weight loss scale can't show such subtle changes. If you weigh yourself every day, you will feel no progress and will be discouraged. The correct way is to keep exercising and weigh yourself regularly every 3-4 weeks.
Lie 3: "As long as I reduce my calorie intake, I can lose weight without exercise."
Maybe you can lose weight naturally without exercise, but you can't keep it for a long time and it will rebound after a while. Only through exercise can we turn fat into muscle, speed up metabolism and consume more heat.
Lie 4: "Well, what can I do?" ? My obesity is inherited from my parents! "
It is true that you may have inherited this little gene from your parents, but more importantly, you may have unconsciously "inherited" some bad habits from your parents.
Lie 5: "I always eat several foods together, which can help' burn' the calories in my body more effectively."
According to experts' verification, eating several foods together will produce more calories.
Lie 6: "If I don't eat before exercise, I will burn more fat when I exercise."
In fact, when you exercise on an empty stomach, you can't guarantee effective exercise to consume heat. The best way is to replenish some necessary "fuel" three hours before exercise.
Lie 7: "You can lose weight only by eating low-fat food and coarse grain fiber!"
Eating foods with low fat content can prevent many diseases such as heart disease, diabetes and cancer, but it can't achieve the goal of losing weight. Many people think that eating crude fiber is good for losing weight, so the more you eat, the better. In fact, it is not correct. It is suggested that dieters consume about 30 grams of fiber every day, which will increase the burden on the stomach and affect the absorption of nutrients such as calcium and iron.
Lie 8: "The more you subtract, the better. The sooner the better. "
Some weight-loss methods claim to lose 10 kg a month, which is unscientific in nutrition. Under normal circumstances, a person can lose 500 to 700 kilocalories a day, and lose 1 kg needs 10 to 14 days. Generally speaking, it is more scientific to lose 3 to 4 kilograms in the first month, and then stick to losing 1 to 2 kilograms every month.
Seven most effective ways for lazy people to lose weight
1, cucumber and egg method
Eat only cucumbers and eggs for every meal instead of three meals, and stick to it for seven days to make you slim down, but then you will miss the taste of Laoganma. It is a good way to scrape oil.
Principle: Cucumber pulp is crisp, sweet and juicy, fragrant and delicious. It contains gum, fruit acid and bioactive enzymes, which can promote metabolism and treat sunburn, freckles and skin allergies. Cucumber can also clear away heat and promote diuresis and prevent constipation. Propanoic acid contained in fresh cucumber can effectively inhibit the conversion of sugar into fat, so eating cucumber regularly is of great benefit to lose weight and prevent coronary heart disease. & gt& gt& gt Lose weight: Eating cucumbers like this is harmful to your health.
Don't eat after noon.
Don't eat anything after three in the afternoon. Of course, if you can eat, you can't eat hard, and you can lose a few pounds a week.
Principle: Rest at night, the human body consumes less energy, and the excess energy is used to convert into fat and accumulate. The precautions of this method are that breakfast and lunch must be full and eaten well, and the necessary nutrients must be supplemented in one day.
Health tip: If you are really hungry, you can drink more water or eat an apple.
3. Don't eat dinner.
Eat less dinner every day and take soybean milk as part of three meals. It's good for girls, but it's sugar-free. It's better to buy a soymilk machine and make it yourself every day. It's convenient and cheap.
Principle: Soymilk is mainly extracted from soybeans and is rich in high-quality plant protein. In addition to soybean protein, it also contains a large number of soybean isoflavones (isoflavones), soybean sugar conjugates (saponins) and other components. These components can inhibit the absorption of lipids and sugars in the body and play the role of burning body fat. Therefore, from the moment you drink soybean milk, these effective ingredients are digested → absorbed → burned fat and then play a slimming effect! & gt& gt& gt Drink soybean milk to lose weight easily.
4. Apple diet
Eat apples for 2 days and then eat them normally and moderately for 3 days. This circulation effect is very good.
Principle:
Almost all obese people overeat and make their stomachs swell, so they can't control their appetite. Apple diet can make the stomach contract, after losing weight, the appetite becomes easy to control, the taste becomes normal, and people will not like irritating food or greasy food.
Apple weight loss can promote the production of white blood cells in the blood, improve the body's resistance and immunity, and at the same time promote nerve and endocrine functions, which is conducive to beauty. The advantage of eating apples to lose weight is that you don't have to go hungry. Eat apples when you are hungry. Because it is a low-calorie food, no matter how much you eat, it will not be more calories than your daily intake, so you will naturally lose weight. At the same time, it can also improve symptoms such as dry skin, allergic dermatitis and constipation.
5, lotus leaf diet
Boil lotus leaf, cassia seed, licorice root and lemon slices into soup, and take effect in 2 weeks, and go in and out of the toilet more every day.
Principle: China has regarded lotus leaf as a slimming medicine since ancient times. Because the root, (lotus root) and leaves of lotus have the functions of simple diuresis and laxative.
6, bitter gourd diet
This move is absolutely unique. Eat as much as you want, even if you have a midnight snack. As long as you ensure that you eat 3 bitter melons every day, 1 week can lose at least 4 kg, which means you can eat them raw. Although it is a bit difficult, there are some things that can detoxify you well. You can only achieve your goal if you eat bitter and eat bitter!
Principle: Bitter gourd contains a kind of high-energy lipid, which only acts on the small intestine, an important part of the human body to absorb fat. By changing the pore network of intestinal cells, the absorption of heat macromolecules such as fat and polysaccharide is prevented, but the absorption of nutrients such as vitamins and minerals is not affected.
This special ingredient called "fat killer" can reduce the intake of fat and polysaccharide by 40%-60%. & gt& gt& gt often eat bitter gourd, and you can lose weight without dieting.
7. Drink water to lose weight
Eat less, put a bowl of warm water next to you when eating, and eat the food after drinking, which also has a good effect.
Principle: Drinking a glass of white water, light honey water or water containing cellulose before breakfast in the morning can accelerate the peristalsis of the stomach, excrete the garbage and metabolites in the body the night before, and reduce the chance of small belly.
Drinking water before meals reduces appetite: Many people are not obese, but after eating, they will see a bulging appetite, which is the most standard baby fat. Even if they don't eat, this little appetite needs to be inhaled to cover it up.
Drink water in the afternoon to reduce fat: the main manifestation of obesity is fat, which is caused by sedentary and high-calorie food. In afternoon tea, it is a time when people feel tired and tired, and it is a fragile period when unnecessary calories are consumed because of emotions. Of course, the price is fat. You can drink a cup of herbal tea to dispel this desire to eat because of emotions. At the same time, the smell of flowers and plants will also reduce your appetite, which is an ambush for eating only seven full dinners.
Traditional Chinese medicine dietotherapy lose weight
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Commonly used Shugan Lidan decoction, Xiaoyao pill (powder) and Chaihu Shugan powder.
Regulating stomach and reducing fat: commonly used hawthorn, barley malt, radish seed, lotus leaf (alkali) and so on;
Promoting blood circulation and removing blood stasis: Radix Angelicae Sinensis, Radix Salviae Miltiorrhizae, Radix Paeoniae Rubra and Radix Notoginseng are commonly used;
Diuretic osmosis method: commonly used Wupi drink, Shuidao Fuling decoction, Alisma decoction and so on.
Diarrhea and catharsis: rhubarb, morning glory, nuciferine (Jane) and Polygonum cuspidatum are commonly used;
Jianpi Xiaoshi method: Gong Yi powder, Wuling powder and Baohe pill are commonly used.
Broadening the chest and resolving phlegm: Erchen decoction, Wendan decoction and Fructus Trichosanthis are commonly used.
Warming yang and promoting diuresis: Jisheng Shenqi Pill and Gui Ling Shugan Decoction are commonly used;
Nourishing yin and clearing heat: White Dihuang Pill and Dabuyin Pill are commonly used.
People always think that the more you eat, the easier it is to get fat. In fact, it may not be so. Recently, American scientists found that increasing food consumption does not necessarily lead to an increase in fat. This discovery opens up the possibility of finding new drug targets for weight control. Related papers were published in the June 4th issue of Cell Metabolism.
Kaveh Ashrafi of the University of California, San Francisco and others used Caenorhabditis elegans as experimental materials to study more than 250 genes by RNA interference technology, in order to analyze the influence mechanism of neurotransmitter serotonin on eating and fat.
The results show that serotonin controls appetite and fat accumulation through two independent signal pathways. One set of signals regulates eating, and the other set of independent signals regulates fat metabolism. These signal pathways consist of a series of molecular events, which are triggered by brain neurons and eventually "instruct" the body to burn or store fat.
Ashrafi said that if this independent channel mechanism also exists in the human body, then new weight-loss drugs can be developed to act on the fat accumulation channel instead of the hunger suppression channel (this method has little effect at present).
He said: "This is not to say that eating is not important, but that serotonin controls fat completely differently from eating. The weight loss strategy that only focuses on eating has come to an end, which may be one of the reasons for the failure of dieting. "
The researchers concluded: "Obesity and slimness are not only determined by eating behavior. More precisely, eating behavior and fat metabolism are parallel and independent responses when the nervous system senses nutrient acquisition.