0 1. Focus on weight loss control
☆ Establish a good lifestyle, regularly eat three meals, and do not miss meals or have enough to eat.
☆ Reasonable diet, reducing fat and energy;
Do more exercise;
☆ Lose weight by 3% ~10% on the original basis;
☆ Control blood pressure, blood lipid, etc. Within the normal range.
02. Weight loss goals
It is planned to lose 2kg per month/kloc-0, that is, lose 0.5kg per week.
☆ Daily deficit energy = 7700 (kcal/kg day) × 0.5 (kg) /7 (day) = 550 kcal;
☆ Reduce food energy intake by 400kcal and increase physical activity consumption 150kcal, which is equivalent to moderate-intensity physical activity 1 hour or low-intensity physical activity for 2 hours.
03. Determine the total amount of energy and food you need every day.
For obese people, a relatively simple method is to calculate the ideal weight with their own height (cm)- 105, and then calculate the required energy according to the recommended energy intake standard for obese patients.
For example, Ms. Zhao's standard weight is 59 Jin.
Daily total energy = 59× (20 ~ 25) = (1180 ~1475) calories.
You can also use the energy balance observation method to understand the total energy needed every day by recording diet and observing weight changes, and then reduce diet intake and increase exercise according to the established weight loss goals to achieve the purpose of losing weight. For example, Ms. Zhao's weight has remained unchanged recently, and the total energy in her daily diet is about 1800kcal. According to her weight loss plan, she loses 2kg every month, that is, 0.5kg every week. She needs about 550kcal of deficit energy every day, and the total energy every day is 1250kcal. If the exercise consumption of 150kcal is increased, the energy of 1400kcal can be provided every day.
Table 1 daily food intake after reducing energy intake
The weight of raw food is equivalent to the food exchange part.
Grain 1757.0
Vegetables 500 1.0
Fruit 200 1.0
Doudou 50 1.0
Milk 250 1.5
Poultry, fish, meat and eggs 1002.0
Oil 18 1.8
Total 15.3
?
Table 2 Dietary distribution and food content
Content and quantity of food per meal (gram)
Breakfast cereal 50, eggs 1, vegetables 100, milk 120.
Extra fruit 100
Lunch grain 75, meat 50, vegetables 200, cooking oil 10.
Extra fruit 100
Dinner grain 50, non-fried bean products 50 or tofu 100, vegetables 200, cooking oil 8.
Adding sugar-free yogurt 120
Morning guest: Building your dream is building my dream!
Increased sports items and time when consuming 150 kcal energy.
Project Name: Practice Duration
Walk (speed 1 10 ~ 120 steps/minute) for 30 minutes every day.
Resistance exercise and flexibility exercise 2 ~ 3 times a week.
04. Monitor the weight change and modify the weight loss plan in time.
After losing weight for a period of time, reevaluate various indexes, such as weight, body fat content, waist circumference, abnormal blood biochemical indexes before losing weight, physical condition and so on. And compare with the data before weight loss, evaluate the effect of implementing the weight loss plan, modify the weight loss plan in time, and make the next diet and exercise plan to help dieters develop good diet and exercise habits, so as to achieve the weight loss goal.