First of all, the goal setting must be reasonable. Losing weight is not only the change of weight, but also the three goals of weight, body fat and body shape. As for me, my body weight and body mass index 18.5 to 24 (which has reached the standard now), my body fat is below 18 (now 2 1), and my figure and waist circumference are 85 (now 90). Live for a healthy life and lose weight.
Losing weight is to create an energy gap. Direction 1: increase water output and energy consumption; The biggest opportunity is to work hard on sports and daily activities. Direction 2: reduce water intake and energy intake; Eat less carbohydrates, that is, staple food, strictly control the intake of fat, and appropriately supplement protein (per kilogram 1- 1.5 kilograms per day). Reasonable carbohydrates, strict control of fat and protein supplement.
Among all the methods to lose weight, lifestyle intervention is recognized by scientists all over the world as the first choice. The only way to lose weight scientifically is to cultivate a healthy lifestyle. Lifestyle adjustment is the way to lose weight.
The triangle of lifestyle, diet, sports and psychological factors is indispensable on three sides. It is not difficult to develop a healthy lifestyle, starting with your behavior. To establish a healthy lifestyle and achieve health, losing weight is only a by-product. It conforms to a person's socialization and meets his family, work and social needs.
The energy gap is too big for the body to stand, but too small for the effect. The medical conclusion is 500-750 calories, and it will lose weight smoothly after 6 months. Mainly because: the body doesn't know how much energy you need. Hunger is just a physical feeling, but it doesn't mean that the body needs it. Low total energy does not mean eating less and dieting. Ways to choose energy: read labels, take pictures of food, and make daily menus. Eat at least 500 calories.
Four principles: the less ingredients, the better processing, the more complete the food, and the purer the natural unsaturated fat, the protein.
Ketogenic diet has a good short-term weight loss effect, but there are too many side effects.
Low-carbon water diet is indeed a good choice for short-term weight loss within 6 months. Of course, to be on the safe side, it is necessary to measure the blood lipid level regularly. And be careful, if your cholesterol has risen, or you are at risk of heart disease, don't choose it.
A low-fat diet is a bit like a vegetarian diet. Can persist for about a year, and the effect is really good. But there is almost no meat to eat, and it is difficult to stick to it.
The Mediterranean diet is balanced in nutrition, with carbohydrates accounting for 50-60% of total energy, fat 20-30% and protein 20% or so. Although there is no obvious short-term effect like a low-carbon water diet, a low-fat diet or a very low-energy diet, in the long run, it is the easiest way to stick to it and the least likely to rebound.
Simple exercise has a limited effect on weight. It is basically impossible to lose weight through exercise without changing other lifestyles. Exercise is the driving force behind the formation of a new lifestyle. The third condition of burning fat is exercise for a certain period of time. In all sports, walking has the highest success rate in losing weight. The biggest role of sports is not these, but shaping.
The most difficult thing to lose weight is the management of psychological factors. Psychological factors are our energy field. Psychological factors are our energy field. Physical changes are second, and the most terrible thing about stress is that it will change our cognitive model. Set yourself a short-term goal. It's not too difficult and the time period is not too long. Give yourself a reward when you are finished. High quality sleep itself consumes energy. During deep sleep, two magical things will happen: First, the secretion of leptin will increase. As I said just now, leptin is a good friend to lose weight and will increase metabolism; Second, people's hunger is reduced, and naturally they eat less. Sleep regularly.
Moreover, it's not just the people around you that affect your weight. Let me show you a set of magic numbers—
If your friend gets fat, your probability of getting fat is 45%; If your friend's friend gets fat, the probability that you get fat is 20%; If your friend's friend's friend gets fat, the probability that you get fat is 10%.
This is the famous "three-dimensional influence". In other words, your friend's friend's friend will also affect your weight.
Health products that claim to lose weight are all false from the point of view of helping you lose weight healthily and effectively. At present, the most effective diet pills are far less effective than lifestyle management. Behind the deserted market is the cruel reality that the effect of diet pills is not ideal and the side effects are great. But for a normal person, after two years, he lost 2. 1kg. Instead of holding metformin for three meals a day, I think it's better to have a good sleep and eat less dinner.
Liposuction does not lose weight, and it is not recommended to try. People with a body mass index greater than 40, or diabetic patients with a body mass index greater than 35, can consider surgery, and others do not recommend it. Weight-loss surgery can't lose weight at once, and it must be adjusted in line with lifestyle.
Medical fasting is a kind of medical diet therapy, which requires not only the number and time of fasting, but also the energy intake on the day of fasting. The author summarizes the latest research results of dozens of top medical journals, and divides the benefits of light eating into three categories-helping to lose weight, treating diseases and prolonging life. First, choose foods with low glycemic index to make yourself hungry slowly. Secondly, the protein intake per kilogram of body weight 1g should be ensured. Finally, there is the third step-the frequency of fasting. One is the rotation scheme, that is, take turns, fast food today, normal diet tomorrow, fast food no more than 3 days a week. The other is the "5+2" scheme, where any two days of the week are light and the other five days are normal. You can interrupt for two days in a row, or you can interrupt for two days at intervals, which is good and effective.
In the first month, there is only 1 day light food every week, and you can eat 1000 calories food on this day, and 10 hour from 8 am to 6 pm. This month is not difficult, is it?
In the second month, we added one day a week and didn't eat for two days. Still 1000 calories per day, and the meal time is reduced to 8 hours. Eat normally on other days.
In the third month, it is still two days a week, the daily consumption is reduced to 750 calories, and the eating time is reduced to 6 hours.
In the fourth month, eat less every day, two days a week, and reduce to 500 calories. The meal time is still six hours.
At present, there are thousands of studies on meal replacement around the world, and the conclusion is very consistent-meal replacement can really lose weight, and the effect is quite good. The simplest, of course, is to lose weight. And this weight loss effect can stand the test of time.
It is developed to lose weight or maintain the effect after losing weight, and it should replace one or two meals a day. First of all, a good diet substitute must contain some energy. In addition to energy, the energy substances in meal replacement must be matched in a certain proportion. However, in terms of various vitamins and trace elements, different meal substitutes are very different. Only diet management and reasonable exercise can maximize the effect of meal replacement.