When it comes to losing weight, many people immediately think of exercise, dieting and so on. As we all know, psychological weight loss is also very important. Chinese medicine says that "diseases are born from the heart", and obesity is also a disease, so it is no exception. We live in a stressful environment for a long time. The relationship with others, the troubles between work, family and the opposite sex are all sources of stress, and if the desire to "lose weight" cannot be met, it will also produce pressure. Some people are too eager to lose weight, which will lead to eating disorders such as overeating or refusing to eat. Many patients I have treated have cocoon-like vomiting due to long-term overeating and vomiting? In order to spit out the food you have eaten, you put your hand in your mouth so that the back of your hand is bitten out by your teeth.
Of course, these examples are extreme, but there are indeed many people who overeat to relieve stress. As a result, I naturally gained weight. Moreover, when starting to lose weight, "I want to eat but I can't eat" has become a new pressure. In order to relieve this pressure, some people fall into a vicious circle of overeating again.
Losing weight in listlessness is the main cause of eating disorders and weight loss failure. So, what should we do to reduce mental stress?
In this respect, the autonomic nerve training method for treating physical and mental diseases and mental disorders by relaxing the whole body has been popularized as a general health therapy, and yoga, Tai Ji Chuan and Qigong are very effective.
In addition, meditation and self-suggestion are also very effective. For example, imagine that you are losing weight, or describe in detail "If I have a handsome boyfriend, then I must date him on Sunday" and so on. Professional medical terminology is called "free association", that is, a method of self-control by describing one's excellent side in one's mind.
As you may know, many athletes usually have "impression training". This training method is to repeatedly imagine your own successful scenes, such as "I want to break through the opponent's defense and score a goal" and "I want to break through the ultra-difficult skills continuously" and so on, so that it can be input into the brain and finally play a positive role when the same scene really appears.
Eliminating self-mental depression and shaping a good self-image are effective means to lose weight and keep fit.
Weight-loss psychotherapy is a method to correct the overeating behavior caused by abnormal eating habits of obese people according to conditioned reflex theory. That is, using psychological knowledge to analyze the behavior characteristics of overeating behavior of obese people, taking psychological measures to correct the behavior that leads to obesity, and cultivating eating habits that are conducive to weight loss. Specific methods are:
1. disgust method
Use external factors to make obese people feel disgusted to resist the strong appetite temptation.
2. Imagination method
Some people experience that when obese people have a strong appetite, they only need to think that if they are bloated because of overeating, they are prone to heart disease, hypertension, urinary system diseases and other diseases, which will reduce the secretion of digestive juice in the body and close their appetite, so as to avoid eating or overeating and achieve the purpose of controlling diet and reducing obesity.
3. Transfer method
When obese people can't get rid of the strong appetite temptation, using psychological transfer, that is, turning their attention to another attractive thing or an activity, may often make you "refuse to eat". It should be noted that the effect of the transfer mode depends on the attraction of the transfer object itself. So choose according to your hobbies. The greater the attraction, the faster the benefit transfer and the better the dieting effect. It should be pointed out that psychotherapy is not the only way to treat obesity, and not all people who seek to lose weight can use a fixed model. But if psychotherapy is combined with dieting and exercise, the effect of losing weight will be greatly improved.
The second way to lose weight: exercise to lose weight.
Losing weight through exercise can be said to be the most positive and beneficial method for health. All sports can burn calories, but which sports are calories that burn fat? The answer is low-intensity exercise, such as walking outdoors. The speed of walking won't make you gasp too much, it can last for hours. Most of this exercise burns fat.
Moderate-intensity exercise, such as standard aerobics class, usually lasts 1-2 hours. In this kind of exercise, your muscles will use half fat and half liver sugar. High-intensity sports, such as athletes' competitions, usually last only 30 to 60 minutes. Obviously, if you want to get rid of fat, you need to do low-intensity to moderate-intensity exercise.
Low-intensity exercise not only burns fat directly, but also has more useful metabolic effects. Low-intensity exercise actually burns a small amount of glucose, so it will make your blood sugar tend to the normal minimum. Normal low blood sugar can lower your insulin, which will make fat cells more capable of releasing fatty acids and provide you with energy when you are at rest. So low-intensity exercise can continue to burn fat after you exercise, which is good for dieters.
Of course, if you don't exercise and just eat a low-insulin diet, you can keep your blood sugar low and burn fat as long as your blood sugar is enough for your brain and nerves. But if you cooperate with exercise, the effect will be better.
Obviously, every meal (or snack) makes us eat too much carbohydrates. Therefore, the fat burning system will be shut down until you run out of carbohydrates. If you really do this, I suggest you walk around the street a few times.
Strenuous exercise makes your blood sugar too low, and your brain and nervous system will be "unhappy" with such hypoglycemia, so you will be asked to eat more.
What do you eat after exercise—
When you feel hungry after exercise, it means that you consume some stored glucose (liver sugar). Your liver sugar storage is very small. If you don't exercise, it usually takes only 12 to 15 hours. Low-intensity exercise makes you consume some sugar stored in your liver. Note that your brain has been observing whether liver sugar is enough. If it is not enough, it will ask you to eat to supplement it. So, what do you think you should eat when you are hungry after exercise? If you don't eat, your brain will be "unhappy", and eating too many carbohydrates will turn off the fat burning system. You should eat some foods with low GI, which can quickly stop hunger and continue to burn fat.
The infamous "stagnation period"
You may not know that when you gain weight because you eat too much, for every kilogram you gain, 3/4 is fat, and 1/4 is muscle. The reason is that your body needs extra muscles to move your excess fat (most of these extra muscles are distributed in your hips and legs). When you lose weight and fat, your body will also absorb those extra muscles, because you don't need them anymore. But muscle is an important place to burn fat, and the speed of losing weight slows down after losing weight. This is the famous "stagnation period". What should I do?
If there is any way to reduce fat but retain muscle, then there will be no "stagnation period" problem. The answer is that you need to do some "weight training"-push-ups, squats or resistance exercises with equipment. At the beginning, you can hold the wall with both hands and do 20 push-ups twice a day. When you are skilled, you can put your hand on the edge of the table and do push-ups and the like. Pay attention to keep your body in a straight line, and exercise will be effective. When this action is very skilled, it can be changed to standard push-ups. Another action is to stand where you are. Stand with your feet shoulder-length? Or be wider, squat down and stand up, and do it 20 times in a row, twice a day. If you want to gain muscle after mastering these movements, you should consider using resistance sports equipment.
In short, the premise of any exercise is adequate nutrition and can't eat too much carbohydrates. Don't feel pressured or forced to do sports. Relax and do exercise, and feel healthier and healthier.
The third way to lose weight: dieting to lose weight.
It is direct and effective to lose weight by adjusting diet. However, many people have various misunderstandings on this issue. Nutrition experts point out that some people don't know what a reasonable balanced diet is in the process of losing weight, thinking that eating less is good. The key to a balanced diet is that calorie intake cannot exceed consumption. Eating too little and not taking enough nutrients such as protein and vitamins will cause malnutrition and be harmful to health. Others mistakenly believe that eating less can reduce weight. In fact, food intake is very important for health. In a balanced diet, cereals are the basic components in terms of quantity, and the calories provided by cereals should account for 60% of the total calories consumed by the human body. Cereal food is also an important source of dietary fiber and B vitamins needed by human body.
Four seasons refreshing slimming focus
Spring: Eating more fresh green vegetables can help the stomach to better remove the garbage in the body.
Summer: Eat more vegetable salad, fruit salad, steamed fish and fresh fruit to keep your body fresh.
Autumn: Eat more pumpkins. Pumpkins are nutritious, which can not only enhance human immunity, but also enrich the skin.
Winter: Eat more root vegetables, cereals and seaweed. In the process of cooking, add seasonings that can warm the body, such as ginger, clove, cinnamon, pepper and so on.
Need to eat less refreshing slimming food.
Eggs, cheese, red meat and chocolate: These foods contain saturated fat.
Refined food: such as pasta, polished rice, etc.
Alcohol: it will damage the liver and prevent the body from eliminating toxins and garbage.
The Best Diet Mode for Women to Lose Weight
A kind of fruit: eat at least 1 kind of fresh fruit rich in vitamins every day, and you will get obvious skin care effect if you persist for many years.
Two dishes of vegetables: eat two dishes of various vegetables every day, and don't eat one vegetable often.
Three tablespoons of vegetable oil: edible oil is limited to three tablespoons a day, and it is best to eat vegetable oil, which is beneficial to smooth skin, shape slim figure and maintain cardiovascular health.
Four bowls of miscellaneous grains rice: four bowls of miscellaneous grains rice every day can strengthen the body and beautify the body.
The fourth way to lose weight: drugs to lose weight.
Treating obesity with drugs has a certain effect on losing weight. This is the most commonly used way to lose weight for those who don't like exercise and can't control their diet.
Commonly used weight loss drugs are as follows:
1. appetite suppressants, such as diethylbenzophenone, phenylbutylamine, fluamphetamine, chloramphenicol, clomipramine, etc.
② Oral hypoglycemic drugs, such as Jiangfuling and Jiangtang tablets.
③ Thyroid drugs and other metabolic stimulants.
4 laxatives. After using laxatives, it can cause fluid loss and slight weight loss, but it is effective to add diet control at the same time.
⑤ diuretics.
No matter what kind of diet pills, they all achieve the purpose of losing weight in the following three ways:
(1) Inhibit the appetite center of the brain, reduce appetite, make obese people not want to eat, and reduce their food intake. Reduce calorie intake.
(2) Stimulate metabolism, increase the body's oxygen consumption and the oxidation of fat and sugar, thus reducing the accumulation of fat in the body.
(3) Stimulate the intestine, thus reducing nutritional respiration and increasing excretion.
Although taking diet pills, you can get a certain weight loss effect. However, some drugs have great side effects. Therefore, obese people should not blindly take medicine and reduce their intake. It is best to consult a doctor, find out the disease of obesity, and then choose drugs to lose weight, or other ways to lose weight.
The fifth way to lose weight: surgery to lose weight.
There are two main forms of surgical treatment of obesity:
The first is gastrointestinal reconstruction. Its purpose is to reduce and limit the absorption of nutrients in digestive tract food. In this regard, the medical community has done a lot of research and designed a variety of programs around reducing stomach capacity and shortening the effective absorption path of food. Here is a brief introduction:
(1) Surgical methods to reduce the gastric capacity: ① gastroplasty, in which the stomach is partially removed or transformed into a strip stomach. ② The stomach was separated, and the stomach was divided into two parts, the proximal esophagus was anastomosed with the small intestine, and the distal esophagus was open. ③ Stomach balloon, placing inflatable capsules in the stomach, is a non-invasive, short-term treatment method, and the released balloon can be taken out, but there are different views on the effect of this method to lose weight.
(2) Surgery to shorten the effective food absorption route: ① There are many kinds of gastric bypass surgery. If the distal duodenum of jejunum is lifted and anastomosed with the separated stomach near L/3 cavity, the proximal duodenum of jejunum is anastomosed with its proximal ileum. Alternatively, 1/3 partial gastrectomy, end-to-side anastomosis with duodenum, jejunum or ileum is selected as required, and the distal end of the resected stomach is open; The stomach near the duodenum can also be removed and anastomosed with the ileum end-to-side. ② Vacuoileum short circuit, in which the jejunum was cut off near the duodenum, and the end of the duodenum was directly anastomosed with the end of the ileum, while the other end was open. ③ Intestinal shunt, short circuit of jejunum or ileum, leaving a part of small intestine open.
Except for the stomach balloon, the weight loss effect of the above operation is really true, but there are some complications that have been investigated. There were different degrees of metabolic abnormalities during 10 years after operation, mainly malnutrition, iron deficiency anemia, osteomalacia caused by vitamin D deficiency and so on.
The second is local fat (subcutaneous and omental fat) resection. Mainly for patients with severe obesity, because of excessive fat deposition, body shape changes obviously or hinder self-care, often used in patients with abdominal or hip obesity. The time effect of this operation is obvious, but it can't last long. If diet control and other treatments are not carried out, fat deposition will occur again in the part where fat is removed.
As mentioned above, the surgical treatment of obesity is only suitable for patients with intractable severe obesity and patients whose appearance and activities are seriously affected by the change of obese body shape.
Surgical treatment is a traumatic treatment. Patients should undergo surgery and anesthesia, and those with cardiopulmonary insufficiency should carefully consider whether they can accept surgery. All patients are at risk of surgical complications, such as massive bleeding and anesthesia accidents. In addition, postoperative malnutrition, severe cases need to be re-operated to restore the original physiological state, which has caused great trauma to patients, so the indications must be strictly controlled.
Can liposuction lose weight quickly?
In the plastic surgery clinic, people often ask if there is any "slimming". These people often think that they can lose weight by pumping out the whole body fat through a tube like drawing blood. In fact, liposuction (liposuction for short) is not the same as losing weight.
Liposuction is a surgical method to remove local fat accumulation, which can't be achieved by other weight loss methods (such as dieting, exercise and taking diet pills). Liposuction is mainly aimed at healthy people with relatively normal local fat accumulation (such as abdomen, chin, thighs, upper arms, upper breasts, cheeks and chin). ). In other words, liposuction is a partial weight loss operation.
There are many methods of liposuction, the principle of which is to attract excess subcutaneous fat through negative pressure aspirator. According to the different parts of liposuction, the methods used are different. Double chin or cheeks are slightly obese, only syringe method is needed. The surgical trauma is small, the effect is good, and no scars are left. However, liposuction covers a wide range (such as abdomen and thighs). ) Traditional methods combining swelling or ultrasound are usually needed.
Liposuction is a cosmetic technique developed in recent decades. Its advantage is that the surgical reaction is light and there is no obvious surgical scar, but if the operator does not pay attention to uniform suction during the operation, local unevenness may occur. For those who require liposuction, we must first have a general understanding of liposuction and what will happen after liposuction.
There is such a consultant who asked the doctor if there is no fat residue after liposuction, that is, to reach the level of subcutaneous muscle. The answer is no, because there are many large blood vessels and nerves in subcutaneous fat. If these blood vessels and nerves are destroyed, the skin will be necrotic and the consequences will be unimaginable. So there must be 1-2cm of fat under the skin. Liposuction is not simply to lose weight, it is just to reshape a certain part and achieve the proportion coordination with the whole person.
Pay attention to the following items before liposuction:
1, liposuction is not suitable for people with too loose skin. Such patients can choose other plastic surgery to remove excess skin and fat.
2. After liposuction, local tissues will feel blue skin, slight numbness, edema and other surgical reactions. According to the liposuction site, there is generally a recovery process of 1 ~ 3 months.
It is impossible for obese people to lose weight by liposuction alone. If the weight exceeds 20% of the normal weight, effective methods such as exercise and diet control are needed to control the weight. Try to change the diet. Dinner time should be as early as possible, and the protein and fat content of dinner should not be too high.
4. Proper exercise before going to bed may have a better weight loss effect than morning exercise.