1, the basic principle of weight loss: energy intake

2, do not eat meat can not be thin. If you don't eat meat for a long time, it will affect your basal metabolism and become obese, so it is difficult to lose weight.

Eating only fruit for dinner will lead to malnutrition, which is not good for health.

4. Losing weight is to say goodbye to excess fat. Therefore, there is no need to completely reject the fat in fish, meat, eggs, milk and nuts.

5. Eating meat is mainly white meat (poultry and fish) and lean meat. Use as little oil as possible in cooking. Steaming and stewing are good choices.

6. Eating too much does not necessarily make you fat, and eating less does not necessarily make you thin. It depends on how much you eat and how much you are absorbed by your body.

7. The flora in the intestine has obvious influence on obesity, and the flora imbalance is obese.

Main features.

8. Women's body fat level should be kept at 18-25%.

9. To test the effective weight loss effect, we should not only stare at the weight, but also measure the circumference and monitor the body fat rate.

10, muscle content is more, people are not easy to get fat.

1 1. The fat content of human body is much less than that of water. When you lose weight, you will obviously lose weight. If you lose fat, your weight will not change significantly.

12, a catty of muscle can burn 7~ 10 calories a day, while a catty of fat can only burn 2~3 calories a day.

13, the proportion of human muscles increases and the level of basal metabolism increases.

14. In the distribution of human energy consumption, food thermal effect accounts for 10%, physical activity accounts for 15%, and basal metabolism accounts for 75%.

15, cooking at home can consume less calories.

16. Under the same amount of exercise, multiple short-term exercises are better than one continuous long-term exercise to lose weight.

17, coffee or coffee extract drinks help to lose weight, reduce body fat, and help to maintain the weight loss effect.

18. Choose meal replacement products that meet the requirements, supplement vitamins and minerals to ensure adequate nutrition during weight loss.

19, drinking yogurt after meals is not to help digestion, but to help gain weight.

20, eating late at night will cause glucose intolerance at night, and in the long run it will become fat.

2 1, high calcium diet is not only beneficial to bone health, but also can promote weight loss.

22. The correct concept of weight loss is to reduce fat and reduce subcutaneous and visceral fat.

23. Anxiety can lead to hormone level disorder, overeating and obesity.

24, do not blindly pursue thinness, which will cause many problems in the body, such as anemia, hematuria, hair loss, uterine prolapse and so on. It can also lead to infertility.

25. After low GI food, digestion and absorption are slow, and blood sugar will remain in a relatively stable state, which will bring a longer sense of satiety.

26, ketogenic diet is trying other weight loss diet models have no effect, only under the guidance of nutritionists, do not try it yourself.

27. Breakfast is recommended to be high in protein and fiber. High quality protein: chicken breast, eggs, nuts, protein powder milkshake; High quality fat: avocado, shrimp.

28. Chinese food recommends high protein+high quality fat+moderate carbohydrate. The staple food is coarse grains with stronger satiety: sweet potato, purple potato, brown rice and oats. Recommended unsaturated fats: salmon avocado, beef, etc.

29, dinner a small amount of carbohydrate, mostly fruits and vegetables, a small amount of high-quality fat, high-fiber ingredients to supplement nutrition, enhance satiety.

30. Ensure adequate sleep. People who sleep less have a higher obesity rate than those who sleep enough.

3 1, keep a good mood and avoid emotional eating.

32. Dieting and vegetarian diet can also lead to fatty liver.

33. Healthy fat people don't exist, and obesity itself is a disease.

34, exercise sweating, does not mean that the fat reduction effect is good.

35. Eating the same food in paste is more conducive to losing weight.

36, breakfast increase 10% protein, more conducive to weight loss.

37. You can lose weight by sleeping. When sleeping, the energy needed by the body is mainly provided by fat.

38. Adequate intake of protein can not only improve human immunity, but also promote the burning efficiency of muscle to fat and improve the effect of exercise to lose weight.

39. To supplement high-quality protein, we can start with eggs, soybeans, milk and other foods.

40. You can't lose weight without eating staple food. This is wrong and dangerous, which will cause ketosis.

4 1. The energy provided by carbohydrates in the diet should account for more than 50% of the total energy.

42. Intake of B vitamins can enhance the body's energy metabolism and improve the effect of exercise to lose weight.

43. In the daily diet, B vitamins mainly come from dry yeast, unrefined grains and animal liver.

44. Vitamin C can effectively remove active oxygen free radicals produced by exercise and reduce the harm of body oxidation.

45. To supplement vitamin C, you can eat more green, red and purple fruits and vegetables, such as West Indian cherries, spinach, tomatoes, oranges and kiwis.

46. Both energy metabolism and fat burning in exercise require sufficient oxygen, which requires adequate iron intake to ensure hematopoietic function and oxygen transportation.

47. Foods rich in iron, such as pig liver, lean meat and animal whole blood. When the daily diet can't supplement enough iron for the body, iron-containing nutritional supplements can be used to supplement the iron deficiency in the body.

48. Vitamins and minerals can participate in the body's metabolic reaction, which is beneficial to fat metabolism.

49. Insoluble dietary fiber can help the human body excrete oil in time.

50. Probiotics can clean up intestinal waste by reducing fat accumulation.

5 1. People with normal weight contain more probiotics than obese people.

52. Green tea extract can interfere with the emulsification and hydrolysis of intestinal lipids, thus inhibiting lipid absorption.

53. Lecithin can emulsify fat and reduce the accumulation of fat.

54, L-carnitine is a porter of fat, accelerating the burning of fat 54,

55. Fat energy supply is regulated and controlled by the nervous and endocrine systems. Places with good blood supply conditions are conducive to fat consumption.

There is no such thing as partial weight loss.

57. When eating, you will eat a lot less food with small tableware.

58, lack of sleep will accelerate obesity, 7-8 hours is better.

Heavy salt can cause edema and form pseudo-obesity.

60. Remember to drink water from morning till night during weight loss.

6 1, don't drink too much water when eating, because it will dilute the enzymes in the mouth and esophagus.

62. Because water loss leads to weight loss, it is easy to rebound.

63. Weight loss caused by muscle loss may lead to weight loss and bloated figure.

64. Losing weight does not mean losing weight, and losing weight does not necessarily mean losing weight.

65. It's a good thing when you feel "I lost weight, but I found myself heavy" after exercise.

66. You don't have to go to the gym every day, which will make your muscles tired and your muscle mass will not increase, but you won't see the effect.

67. Exercise for up to 3 days a week, burn fat through aerobic exercise, and then modify lines through strength training.

68. The opportunity of eating before and after exercise affects the success or failure of anaerobic exercise.

69. You can't eat until you exercise for two hours, otherwise you will accelerate obesity.

70. Anaerobic exercise is more enthusiastic about food, and it needs to be supplemented while consuming calories. You don't have to worry that excessive intake will lead to ineffective exercise.

7 1, during anaerobic exercise, in addition to paying attention to eating more high protein,

72. Replenishing water in time during exercise can effectively promote fat burning, improve metabolism, and avoid drinking water before and after exercise.

73. It is suggested to warm up for 5 minutes, then do anaerobic exercise for 20~30 minutes, then do aerobic exercise for 20 minutes, and finally stretch.

74. The greater the intensity of exercise, the better the effect of losing weight. This is a misunderstanding.

75. Choose the exercise that suits your physical load, so as not to hurt your heart.

76. Don't think that the longer you exercise, the better.

77, fat is systemic, not which part can be reduced by practice.

78. A healthy way to lose weight is to combine diet with exercise. In the process of losing weight, there will be no fatigue, diarrhea, nutritional deficiency or physical injury.

79. Don't set the weight loss period too short, it will put too much pressure on yourself.

80, successful weight loss can maintain weight for more than half a year.

8 1, there is no way to lose weight without rebounding, and maintaining it depends on healthy living habits.

82. Eating only five minutes full every meal will not make your stomach swell and help you lose weight.

83. Don't starve yourself for a long time. Thinking that famine is coming, the body will try its best to hoard fat, and the body will take the initiative to absorb more at the next meal.

84. When the body needs calories but can't get them, it will choose to slow down metabolism and reduce energy consumption instead of burning fat.

85. If the brain takes the initiative to eat a small amount when it receives the information that the body is hungry, and let the stomach and brain know that this hunger is safe, the body will not accumulate fat.

86. You can't lose weight by counting calories, but by calculating your diet every day.

87. Obesity is not only a physical problem, but also a series of psychological and physiological problems, and it is also the inducing factor of common diseases such as diabetes, cardiovascular disease and hypertension.

88. The basic logic of preventing fat from accumulating in the body: less intake, less absorption, less synthesis and less hoarding.

89, healthy weight loss is to reduce energy, other nutrients can not be less.

90, food nutrient intake is insufficient, to supplement nutritional supplements.

9 1, drugs can't change the habits that lead to obesity. It is effective after taking it for a period of time and will rebound after stopping using it.

92, oral sibutramine (diet pills) will appear: elevated blood pressure, headache, memory loss, cardiovascular damage.

93, oral orlistat (diet pills) will appear: flatulence, increased stool frequency and lack of fat-soluble vitamins.

94. Go on a diet to lose weight, and 90% will gain weight again!

95, excessive dieting will damage your health, and may even produce anorexia nervosa or bulimia.

96. Slimming cream, slimming bandage and machine fat explosion are all IQ taxes.

97. Drinking slimming tea has obvious short-term effect, but blindly having loose bowels or not eating it will cause weakness and lack of nutrition, which will damage health in the long run.

98, surgical weight loss refers to the use of drugs and surgical means to improve the systemic symptoms of obese patients, more or less will cause physical damage.

99. Drinking juice and defecating can't be toxic. Symptoms such as headache, dizziness, fatigue and depression during the process are all manifestations of lack of nutrition, not that the body is detoxifying.

100, after losing weight for a period of time, the body may lose weight, but what is lost is water and muscle. Once you resume eating, you will soon regain your weight.

10 1. If the fruit can be eaten directly, don't juice it. The nutritional value of fruit juice is much lower than that of fruit.