I am 40 years old and work in an office. I sit more and exercise less. My height is 176. 15 years ago (before marriage) weighed 75kg, and now weighs 78kg. I weighed 96 kilograms three years ago. I was diagnosed with severe fatty liver and type 2 diabetes in routine physical examination. After that, I began to lose weight under the guidance of a doctor. In about half a year, my weight was reduced to 80kg, which has been maintained until now. I lose weight mainly to cure diseases, so I have strong determination and initiative, and I feel the effect is obvious.

After finding out the symptoms three years ago, I made a comprehensive examination in the endocrinology department of a 3A hospital. Finally, the director of endocrinology (an acquaintance of college students) gave the opinion that this is an early symptom, and if it is found in time, insulin injection is not needed for the time being, and the treatment plan is to lose weight and a small amount of drug assistance. Since then, I have started my own weight loss experience.

According to the doctor's advice, my daily carbohydrate intake is no more than 250g (that is, starchy food such as rice, white flour and potatoes, which is equivalent to eating only two and a half steamed buns a day), vegetable intake 1kg, meat intake 150g (pork and chicken are acceptable), and protein (eggs and milk) is not limited. I will eat regularly during normal hours and resolutely put an end to the phenomenon of adding meals after meals.

As I said before, I was under great mental pressure during that time because of problems in routine physical examination, and I was determined to lose weight. According to the above meal plan, I persisted for half a year and my weight dropped to 80kg. After half a year's physical examination, the blood sugar index is normal, and this habit has been maintained for the next three years, and the weight and body index have been maintained until now.

So, my experience tells me:

1 When I am trying to lose weight, my enthusiasm and initiative are very important. I always thought that if I hadn't been diagnosed with diabetes at a young age, I wouldn't have made such a big determination to lose weight. Since 2000, after I gained more than 90 kilograms, I have taken diet pills one after another and tried to take some measures to lose weight, all of which failed. I didn't take any diet pills this time, but the effect was very satisfactory. Also, the doctor advised me to lose about 70 pounds, but because my blood sugar index is normal, I have never successfully lost weight for three years, which shows how important my determination is;

2, life should be regular, before my life was irregular, I often used busy work as an excuse, staying up late, not eating on time, drinking a lot of wine ... In the doctor's words, these habits are not conducive to weight control. Therefore, during and after losing weight, it is still necessary to control diet, eat on time and avoid adding meals. Frankly speaking, when I socialize outside, some of them can't eat, so.

3, reduce the intake of carbohydrates, this is very critical, when eating more staple foods, you will definitely gain weight, so eat less staple foods and eat more vegetables, meat and eggs. I noticed that the landlord's daily rice intake is 3 to 4 bowls, which is a little too much and can be reduced a little. At first, reducing staple food will make people feel underfed, but my experience tells me that it is an illusion. After sticking to it for a month, this feeling will disappear, and this eating habit has no problem in nutrition and calories. Now my eating habits have changed. I seldom eat staple food, biscuits and bread, let alone snacks. These habits have become my own initiative.

4. Like the landlord, I don't believe in the effect of diet pills. Losing weight is the most important thing for my enthusiasm and initiative. I don't have the subjective determination to lose weight, and I believe that relying on drugs will not succeed.

The doctor who treated me seems to have said that eating the same amount of food at different times has different effects on weight change. Specifically, the proportion of food converted into fat at dinner is higher than that at breakfast and lunch. Therefore, if dinner is the main meal of the day, it is not good for weight control. Similarly, adding meals before going to bed has a great influence on weight.

6. I don't think it is unhealthy to take excessive dieting in order to lose weight, such as not eating breakfast or Chinese food, or eating only fruit or ketchup for Chinese food.

7. Exercise to lose weight is only an auxiliary measure in the process of losing weight. If you don't change your eating habits, it should not be good to lose weight simply by exercise. Now I have also appropriately increased some exercise, mainly swimming once a week, with the amount of 1 1,000 m each time. The intensity and amount of this kind of exercise are very low, but my weight has been maintained for 3 years after I lost weight, and there is no rebound. It can be seen that simply increasing exercise is not the key measure to lose weight.

Write here first, and then write when you have time.

Many friends don't believe that you can lose weight only by controlling your diet without dieting. But my experience shows that the diet should be regular and gradually reduced, but the basic intake of nutrition for three meals a day needs to be guaranteed;

The thing about entertainment is that I didn't like it at first. After I found out about diabetes, I almost refused all social intercourse. So far, it is still the case. Being sick is a good reason, so many unnecessary and unwilling social parties have been rejected by me.

The problem with weight is this. For a middle-aged man, good health is not as important as good health. Yes, from a certain point of view, I still belong to the biased range, but as long as I am healthy, the rest doesn't seem to matter. So after the physical examination index was normal, I never tried to lose weight further. I lost nearly 40 kilograms. All my old friends say that I have changed a lot when they see me. Although I weigh nearly 200 kilograms, I don't understand that I'm not good at sports. In my twenties, basketball, football, long-distance running and swimming were all my strengths. I was once chosen as a backup guard for a college basketball team. At the age of 30, I can take part in cross-country running in winter and win the top 3 in the young and middle-aged group. Only later, because I had children and was busy with work, I gradually stopped participating. Now you can swim 1000 meters easily and have a game with your friends occasionally.

There are many formulas that say that height minus 105 is the appropriate weight, but this is the statistical result. Everyone has his own special circumstances, which should vary from person to person, and there is no need to blindly obey.

Finally, thank you for your blessings. A healthy body is more important than anything else.