With people enjoying delicious food and pleasant car fun, body fat has become a heart disease. Obesity is no longer people's pursuit of weight gain. It can not only shorten people's life span, but also be a chronic disease and the chief culprit of many diseases. For this reason, the World Health Organization regards obesity as a serious chronic disease to prevent and treat it, and various methods of losing weight have emerged. However, each method of losing weight has some shortcomings, which are prone to deviation in the operation process and harmful to the body. Therefore, we must be scientific and rational in the process of losing weight. The author is willing to discuss this problem with his colleagues. 1 correctly understand the causes of obesity, which can be divided into simple obesity and secondary obesity. The main causes of obesity are: (1) Genetic factors. Some obesity is related to family inheritance. There are fewer obese patients, and some research reports only account for 2-3% of obese people. (2) Neuropsychiatric factors Mental factors often affect appetite, and the function of appetite center is subject to mental state. When mental stress is too great, adrenergic nerves are stimulated or sympathetic nerves are excited, appetite is suppressed; When vagus nerve is excited and insulin secretion increases, it often leads to overeating and obesity. (3) Endocrine factors Organic diseases of endocrine glands (hypothalamus, pituitary gland, adrenal gland, etc.). ) will lead to endocrine dysfunction and increase the secretion of certain hormones. In the human body, excessive insulin, increased steroids and changes in sex hormones can all lead to obesity. In addition, pituitary hypofunction, especially hypogonadism and hypothyroidism, will lead to special types of obesity. Clinically, obese people are mostly women, especially after lying-in, menstrual period or long-term oral contraceptives, suggesting that estrogen is related to fat anabolism. Fat deposition in the body increases with age, which may be caused by the influence of gonad and thyroid on metabolism. (4) Overnutrition is closely related to obesity, which has been confirmed by intestinal investigation and animal experiments. Eat more and exercise less, the energy intake of the body is greater than the energy consumed by the body, leading to excessive energy accumulation in the body. This way of energy accumulation is fat accumulation. Excessive energy intake of human body includes not only the size of meal and the number of times of eating, but also whether the collocation between carbohydrate, fat and protein in meal is reasonable. Among the three thermogenic nutrients, the heat produced by 1g glucose and 1g protein is the same, which is 4. 1kcal, while the heat produced by 1g fat is 9.3kcal, which is more than twice that of the same mass of glucose or protein. Therefore, when the total amount of carbohydrate, protein and fat remains unchanged, increasing the proportion of fat intake will also increase the total calories and lead to obesity. (5) Insufficient exercise is the main way for the body to consume energy. When the energy intake of the body is basically unchanged, there is no obvious increase, that is, the food intake is not large, and insufficient exercise will make the energy consumption of the body less than the energy intake, which will also cause obesity. From the balance of energy intake and energy consumption, insufficient exercise is more likely to lead to obesity than excess energy caused by overeating. In a word, the most fundamental reason of obesity is that the dynamic balance between energy intake and energy consumption is broken, and nutrient absorption is greater than body consumption (expenditure). Weight loss should be carried out under the guidance of modern nutrition theory. When the calorie intake of the human body is greater than the metabolic consumption of the human body, the human body is in a state of weight gain; When the body's energy intake and metabolic consumption, the body is in a state of losing weight. So the basic idea of losing weight is to make the energy intake of the body less than (or lower than) the metabolic consumption of the body. Under the guidance of this idea, or under the condition of not reducing the body's energy intake below the body's metabolic consumption, we can achieve the effect of losing weight by controlling the body's energy intake and mobilizing the body's fat decomposition to provide heat for the body's physiological activities and metabolism. At present, the commonly used methods to lose weight are: 1. Exercise to lose weight; Second, liposuction to lose weight; Third, drugs to lose weight; Fourth, acupuncture weight loss, as well as massage and other methods to lose weight. These methods are mainly carried out from the above three aspects except smoking to lose weight. For example, controlling diet, suppressing appetite with drugs, acupuncture or other methods to reduce the energy intake of the body; Running to lose weight increases the body's energy consumption. Acupuncture and some drugs can not only reduce energy intake, but also promote fat decomposition. 3 How to make the method of losing weight scientific and reasonable (1) Exercise to lose weight: It is the most commonly used method to lose weight, relying on physical activities to consume energy substances to achieve the purpose of losing weight. Exercise to lose weight requires not only a certain amount of exercise, but also long-term persistence and proper dieting. Practice has proved that only by exercising for more than 30-45 minutes can the body's fat be mobilized to supply energy with glycogen. With the development of exercise time, the energy provided by fat reaches 85% of the total consumption. It can be seen that exercise shorter than 30-45 minutes has no obvious fat consumption regardless of the intensity. Exercise can improve the body's basal metabolic rate, cause hunger, increase appetite, and lead to an increase in diet, intake of more calories and increase the accumulation of body fat. Therefore, it is necessary to cooperate with diet control. Exercise improves the body's basic metabolism. If you suddenly stop exercising, your body will consume more energy than it consumes, and the excess energy will be stored in the form of fat, which will lead to weight gain. (2) liposuction to lose weight: it is to remove excess fat in the human body through surgery. The advantages of this method are quick effect and obvious effect; Its characteristics are: high risk, great pain, strict surgical contraindications, and no solution to the problem of weight gain. (3) Drug weight loss: a method to lose weight by suppressing appetite or increasing excretion. The advantage of drug weight loss is that it is convenient to take medicine and does not take much time; Moreover, its shortcomings are also obvious: it causes imbalance of water and electrolyte, metabolic disorder, low resistance and serious weight rebound after losing weight. In particular, the use of drugs that promote lipolysis is mostly to improve the basal metabolic rate of the body, such as thyroxine. The harm of these drugs to human body is serious. It not only promotes lipolysis, but also causes metabolic disorder of glucose and protein. Therefore, the use of such drugs should be strictly prohibited in the process of losing weight. (4) acupuncture weight loss: Through acupuncture, the satiety center of the body is regulated, and fat decomposition is mobilized to achieve the purpose of losing weight. Acupuncture weight loss has the advantage of little or no side effects, and generally does not cause metabolic disorder and water-electrolyte imbalance. (5) Dieting to lose weight: Use dieting to control the absorption of nutrients. Some people think that the key to losing weight should be dieting. It is true that simple dieting can also reduce weight, but studies have proved that the loss of non-adipose tissue accounts for 65% of weight loss, while the loss of adipose tissue only accounts for 35%. Moreover, dieting is easy to cause hunger. For most people, it is quite painful to endure hunger. Studies have shown that the fat cells of obese people can reach as high as 1.5 micrograms, which can only be reduced to 0.7 micrograms by dieting alone, while other weight loss methods, such as moderate physical exercise, can be reduced to 0.3-0.5 micrograms. Therefore, it is not respected to rely solely on diet to lose weight. Proper control of diet (or diet) combined with other methods is an ideal way to lose weight and reduce fat. Control the diet, don't overdo it, and ensure that the body's intake can meet the basic needs of patients, including the reasonable distribution of three meals and the nutritional structure of dietary components. , make the body's intake and excretion in a state of balance. At present, the recommended dietary control standard is 1200 calories per day. Excessive suppression of patients' appetite will obviously reduce their food intake, which is lower than the basic intake required by the body for one day. This will not only make the body hungry, decompose protein, but also reduce the basal metabolism and make weight loss stagnate. In the case of excessive hunger, fat mobilization is enhanced, and the amount of ketone bodies produced exceeds the utilization capacity of extrahepatic tissues, which is easy to cause the increase of ketone bodies in the blood, which is called ketonemia. Ketones are acidic substances, which can lead to metabolic acidosis in severe cases. It is even more inappropriate to strengthen diuresis under the condition of controlling diet, which will adversely affect renal function. In addition, unscientific and unreasonable weight loss methods are also important factors that cause weight rebound. For example, excessive diuresis causes the body to lose too much water and be dehydrated. When the treatment stops, the body replenishes water, which quickly leads to weight gain. Because, to ensure the patient's drinking water, we can't strengthen the diuretic effect for immediate results, so that weight loss can actually reduce fat. 4 Establish scientific eating habits and reasonable dietary structure In the process of losing weight, no matter which method is adopted, we must establish good eating habits, that is, eat regularly and quantitatively, and allocate "good morning, full afternoon and less evening" for three meals until 60% to 70% full. Especially for dinner, don't eat too late and too much, because the synthesis of fat is at night. Reasonable dietary structure refers to reasonable nutrition, and its principle is that carbohydrates are suitable, protein is moderate, and fat is low, so as to achieve both rich nutritional intake and scientific dietary cooking structure, and try to eat as little as possible pigs, cattle, chickens, ducks and fish fed by industrial feed and growth hormone at ordinary times. Eat more soy products, fresh vegetables, fruits, coarse grains, whole wheat bread, red and white radishes, oats and buckwheat flour. Eat less fried chicken legs, chicken wings, sausages and western-style ham, and control the daily salt content below 5 grams, which is conducive to weight loss and bodybuilding.