1, change lifestyle

First of all, we should control the diet, limit the total energy intake to 1000- 1500kcal/ day, and reduce the fat intake, which should account for 25%-35% of the total energy, and the diet is rich in fruits, vegetables and dietary fiber; Lean meat and vegetable protein are used as sources of protein. There should be enough high-quality protein in the diet to lose weight. In addition to the necessary nutrition, it is also necessary to supplement the necessary vitamins, minerals and adequate water. We should also change our eating habits and chew slowly when eating, which can slow down the absorption of nutrients and control energy intake.

The goal of diet control is to control the monthly weight loss at about 0,5 ~1kg, and lose 7-8% in 6 months. Obese patients had better make a strict diet plan under the guidance of a special dietitian. During exercise, the utilization of fatty acids and glucose in muscle tissue is greatly increased, so that excess sugar can only be used for energy supply, but not converted into fat storage. At the same time, with the increase of energy consumption, what is the stored adipose tissue? Mobilize? When it burns for energy, the fat cells in the body will contract, thus reducing the formation and accumulation of fat. This can achieve the purpose of losing weight. Weight loss exercise should emphasize scientificity, rationality and individualization, and master the appropriate amount and degree of exercise according to its own characteristics.

2. Drug therapy

At present, there are mainly two kinds of drugs commonly used to treat obesity: one is appetite suppressants acting on the center: these drugs, also known as anorexics, reduce the reuptake of serotonin and norepinephrine by affecting the activity of neurotransmitters, thus reducing food intake, suppressing appetite and improving basal metabolic rate to lose weight, such as sibutramine. There is also a lipase inhibitor that acts on the periphery: it can achieve the purpose of losing weight by blocking the absorption of some fat in the diet. For example, orlistat inhibits gastric lipase and pancreas in the gastrointestinal tract, thus reducing the fat absorption by about 30%. Patients who need medication have a body mass index greater than 30kg/m2 and no complications, or have other complications greater than 28kg/m2.

3. Surgical therapy

Diet control, exercise therapy or drug therapy sometimes fail to achieve the ideal weight loss effect. Surgical treatment is the only way to make obese patients get long-term and stable weight loss effect. Gastrointestinal surgery can not only lose weight, but also improve or even cure obesity-related metabolic diseases, especially type 2 diabetes, treat severe obesity, and prevent, slow down or even prevent the occurrence and development of obesity complications.

Second, the practice of fast slimming soup

Hawthorn cassia seed slimming soup

Ingredients: three liang of lean pork, one liang of hawthorn, one liang of cassia seed, one teaspoon of sugar and proper amount of salt.

Exercise:

1, clean and slice lean meat, and fly water.

2. Wash hawthorn and cassia seed.

3. Boil a proper amount of water, add all the ingredients, boil for 10 minute, and simmer for one and a half hours. Add sugar and salt to taste and drink.

Efficacy: clearing liver and purging fire, moistening intestines and relaxing bowels, losing weight and strengthening spleen and stomach.

Red bean honeysuckle soup

Ingredients: hawthorn 15g, adzuki bean 200g, crystal sugar and honeysuckle.

Exercise:

1. Put hawthorn and honeysuckle into a pot and boil them in water for 20 minutes.

2. Filter off the residue, add red beans and cook until cooked, and add a little rock sugar to taste.

Efficacy: Red bean helps to reduce fire. With honeysuckle, it can achieve the effects of cooling, nourishing and clearing heat. Hawthorn can relieve satiety and digestion, so this soup is definitely a good choice for reducing fat.

Apple white mushroom soup

Ingredients: 400g lean meat, apple 1 piece, candied dates, tremella, carrots and salt.

Exercise:

1, thin slices of lean meat, apples and carrots.

2. Add about 6 bowls of water to the pot, add lean meat, apples, candied dates and carrots to boil, and then simmer for about 30 minutes.

3. Wash and soak the tremella until soft, and put it into the pot 20 minutes before taking it out. Finally, add the right amount of salt and turn over.

Efficacy: This soup is easy to release the taste of ingredients, which can clear the heat in human body, so not only the soup tastes good after cooking, but also the lean meat is delicious. The weight loss effect is also very good.

3. What kind of people always fail to lose weight?

1, only dieting to lose weight

In the hot summer, did you take a diet to lose weight because you didn't want to exercise? Although calorie intake can be controlled by dieting, once you stop dieting, your weight will easily rebound immediately. In addition, weight loss methods that increase the burden on the body, such as limiting sugar, will reduce the muscles that can form lean physique and easily lead to weight rebound. Therefore, in addition to controlling diet, we should always pay attention to exercise.

2. No perseverance

Do you have many around you? Although I started to lose weight, the effect was always far-fetched. Give up losing weight after only three days? Where are people? Losing weight is a stressful behavior, which will change the status quo of the body, so you won't see the effect immediately. In fact, people who have lost weight successfully have lost weight for at least three months. So don't give up because you can't see immediate results, but devote yourself to the great cause of losing weight.

I think I have lost weight.

Do you want it? I feel fat when I look in the mirror, but my weight hasn't changed? What about this situation? Actually, it's because the fat has increased. The weight has not changed, but it looks fat, which is evidence that muscles are decreasing and fat is increasing. As you get older, your muscles will decrease, so you will get more and more fat. Besides measuring your weight, you should also measure your body fat index to confirm your current situation.

Fourth, "the exercise method of losing weight quickly"

Swimming diet

Among all kinds of weight loss methods, the safest and most effective one is exercise. Among all kinds of sports, swimming is the most ideal exercise to lose weight. Swimming is aerobic exercise and consumes a lot of calories. This is because the heat transfer in water is 28 times that in air, and the heat consumed by people staying in water for 8 minutes is the same as that consumed by staying in air at the same temperature for 2 hours. So it has a better slimming effect. In addition, swimming makes the body get full exercise. When swimming, the human body is lifted by the buoyancy of water, and the hands and feet are used together, so that the joints and muscles of the whole body are evenly coordinated, and all parts of the human body are stretched, making the body more symmetrical.

Jogging diet

Simple running is called the king of aerobic metabolism, and jogging in running is called fitness running. Jogging is simple, the amount of exercise is easy to adjust, and the slimming effect is more obvious. When jogging, the waist, back and limbs are constantly moving. In addition to effective fitness, you can also burn fat, thus reducing the storage of fat in the body and achieving the effect of slimming.

Variable speed running diet

This fast jogging way is simple and casual, and there is no need to follow established rules. Moreover, combining fast running with jogging can consume both sugar and fat. This is because the energy consumed by the human body during exercise mainly comes from sugar and fat. In a short period of rapid and large-scale exercise, sugar is mainly consumed; In long-term moderate exercise, fat consumption is the main factor.