Author Lin Chunjin

Source: "Medical" WeChat official account

Big S made headlines for losing weight, because I lost 20 pounds a month.

Her husband, Wang Xiaofei, praised the training at the Weibo: "I lost ten pounds a month, and people are tired of it." .

Later, Big S announced the methods and recipes for losing weight:

Bottom line: Eat less and exercise more.

However, while arousing admiration and admiration, some people also pointed out that it is unreasonable to eat like this under this kind of exercise? How to lose weight? Let's listen to the doctor's advice.

-I'm the dividing line of scientific weight loss-

When chatting with friends, I am often asked the question "How to thin legs in thin belly". Always give a cruel answer: there is no way to lose weight except surgery! However, although we can't decide the distribution of fat, we can decide the amount of fat and the shape of muscle-as long as you work hard enough! Instead of admiring other people's good figure, we should honestly start from now and participate in shaping ourselves together.

About obesity

Any form of excessive energy intake or insufficient energy consumption will lead to obesity. In the struggle against obesity in recent decades, we have never been able to beat obesity, and more and more people are obese. According to the 20 15 report on nutrition and chronic diseases in China, the obesity rate of adults in China is 1 1.9%, and the overweight rate is as high as 30. 1%. Obesity not only affects appearance and mood, but also is a clear risk factor for many cardiovascular and cerebrovascular diseases. In fact, the deeper experience of girls should be that when buying clothes, they think that every dress is not good-looking? In fact, beautiful clothes are so wronged.

Judgment of obesity

Body mass index (BMI) can be used as an evaluation index for most people's obesity.

Body mass index = weight (kg), height 2(m2), body mass index 18.5-23.9(kg/m2) is normal, overweight at 24-27.9(kg/m2), and obese at 28(kg/m2).

However, the body mass index can not reflect the body shape and body fat content. A fitness instructor and a big fat man can have the same height and weight, that is, the same body mass index, but obviously we don't think a fitness instructor is fat. Even if the body mass index is in the normal range, the fat content of women is > 30% and that of men is > 25%, which is considered as obesity.

Thinking about losing weight

For adults who stop growing and developing, the main energy source is food intake, including three meals, snacks, snacks, drinks and so on. Energy consumption is mainly basal metabolism, physical activity consumption and thermal effect of food.

Therefore, the idea of losing weight is nothing more than trying every means to reduce energy intake in diet, increase energy consumption such as activity or basal metabolic rate, and keep energy in a negative balance for a long time.

Again, there is no partial weight loss method. The distribution of fat is related to genetic genes and hormone levels, and the mobilization of fat is systemic. It is absurd to slim your waist by doing sit-ups and hula hoops. Of course, if the abdominal muscles are strengthened after exercise, the abdominal organs and fat can be less prominent, which may indeed give people the illusion that the stomach is getting smaller.

Diet control

Diet is the main source of energy intake, and controlling diet and limiting total calories are the basis of losing weight. Traditional diet control mainly focuses on the following aspects:

Write down the types and quantities of all the foods you eat in a day, just like a bookkeeping book, and you will find that you can actually eat them!

The total calories should be controlled at 1400- 1600 kcal/day for men and 1200- 1400 kcal/day for women. People who have no concept of calories can remove 1/3 on the basis of the original food intake, which of course requires a step-by-step process.

Try to reduce the proportion of oil, because the heat of oil is almost twice that of protein and carbohydrates.

Reduce the amount of dinner, don't eat midnight snack, sleep hungry and wake up hungry!

Try to use water instead of drinks, including wine. The calories in the drink are amazing!

Reduce the frequency of eating out. When eating, eat vegetables first, then meat.

Appropriately increase the intake of foods rich in dietary fiber such as vegetables, coarse grains and whole grains.

Intermittent fasting

In recent years, a new diet control method has entered people's field of vision and is gradually accepted by people. It is intermittent.

Empty stomach OMG! Don't be afraid, don't be afraid, in fact, you don't eat anything. It can be done in many ways, and the most basic one is 1: 1, which is called alternative diet (ADF), that is, normal calorie diet and dieting are alternately performed every day; You can also use a 5:2 way, eating with normal calories for two days a week and dieting for two days (either continuously or intermittently). Either way, on the normal calorie diet day, people eat according to the daily consumption and metabolism level (about 2,500 kcal for men and 2,000 kcal for women), while on the fasting day, the calorie restriction is < 600 kcal for men and < 500 kcal for women, and there is no restriction on water intake. This kind of intermittent fasting has been proved to be as effective as continuous dieting in weight loss, or even more effective. Not only that, this method can also improve insulin sensitivity, improve blood pressure, reduce triglycerides and cholesterol, and improve immunity and other biological indicators.

Personally, I think the 5:2 method is more reliable, especially for the working class. After all, the amount of extremely low-calorie food of 500-600 kcal is really small, and the work efficiency should be guaranteed. So, how much food is 500 or 600 kilocalories? About half a white steamed bread+1 egg+1 apple+10 raisin +82 lettuce? Try to distribute all the food evenly throughout the day to reduce hunger and craving for food.