1, control staple food and restrict sweets.
If the original food intake is large, the staple food for three meals a day can be reduced by 50 grams. Gradually control the staple food at about 250 ~ 300g g. Wheat, rice and some miscellaneous grains can be selected as staple foods, but we must strictly limit the amount of food we eat and develop the habit of eating seven or eight times full.
Try to eat less or not to eat too much starch and very sweet food, such as sweet potato, potato, lotus root starch, jam, honey, candy, candied fruit, malt extract, fruit juice candy and so on.
Step 2 exercise
Exercise is also a very important point in the process of losing weight. Aerobic exercise and anaerobic exercise must be combined. For example, a common aerobic exercise is jogging. There are many common anaerobic sports, such as running, weightlifting, high jump, long jump and so on. If there is no such condition, you can do some skipping at home.
Extended data:
Causes of obesity:
Obesity can be divided into simple obesity and secondary obesity. Simple obesity has no clear cause, which may be related to heredity, diet and exercise habits. It can also be called primary obesity in medicine. In all obesity, more than 99% is simple obesity. The exact pathogenesis of this obesity is still unclear.
As long as any factor can make energy intake exceed energy consumption, it may cause simple obesity. These factors include age, overeating, too little physical activity, social and psychological factors, genetic factors, adipose tissue characteristics and so on. Secondary obesity refers to obesity caused by other diseases. The proportion of secondary obesity in obesity is only 1%.
According to the causes of obesity, secondary obesity can be divided into hypothalamic obesity, pituitary obesity, hypothyroidism obesity, obesity caused by Cushing syndrome, hypogonadism obesity and so on. It is caused by diseases of hypothalamus, pituitary gland, thyroid gland, adrenal gland and gonad respectively.
Iatrogenic obesity means that some patients' obesity is caused by taking some drugs, which is generally called iatrogenic obesity. Drugs that can cause iatrogenic obesity include glucocorticoid (cortisone, hydrocortisone and dexamethasone), phenothiazine, tricyclic antidepressants and insulin.
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