Doctors will also face life-threatening problems due to obesity, stress and medical reports. Dr. Song, the former deputy director of the Department of Health, lost nearly 20 pounds in half a year and lost weight for three years by relying on the "2 1 1 Total Balance Diet" to regain control of health! Many people lament how difficult it is to lose weight! Maybe even doctors don't know what to do, and neither does Dr. Song, the former deputy director of the Department of Health. More than 20 years of obesity, years of fatigue and pain. Several physical examination reports are covered with red letters: hyperglycemia, hyperlipidemia, hyperuricemia and fatty liver. ..................................................................................................................................................... started out as a self-taught medicine, and decided that losing weight meant eating less and exercising more. So dieting, partial eclipse, fasting, meal replacement, diet pills, plus strenuous exercise. I have a fever for three minutes and it doesn't work for several weeks. It's still me. I believe this description is familiar to you and me, because Dr. Song's way of losing weight seems to be no different from yours and mine! Awakening of near-death experience and enlightenment from patients Since becoming a resident, the weight of doctors has been stagnant. Like many people, he never leaves his coffee and coke on weekdays. When he is busy and stressed, he uses food as compensation. As a result, his weight suddenly increased to 92 kilograms. He bent down, couldn't see his feet, and even couldn't breathe when he walked. One day, he went to the emergency room because of chest tightness and shortness of breath. He did an electrocardiogram examination and found that there was myocardial ischemia in the ventricle, low cardiac potential and irregular pulse (ventricular premature beat), which indicated that there was a big problem with the heart and it could "attack" at any time! At this time, he was horrified to find that death was so close to him! One day, a diabetic came to Dr. Song's clinic in Ren Yan, hoping that Dr. Song could help her control her blood sugar. Dr. Song sincerely suggested that this patient could consider losing weight if he didn't want to take medicine. In this way, the patient lost 12 kg in half a year, and the glycosylated hemoglobin almost returned to the normal range. Seeing that the patient successfully controlled his weight, his blood sugar almost returned to normal, and he no longer needed drugs, Dr. Song, who was deeply inspired, began to take his obesity problem seriously. Dr. Song's "2 1 1 total balance diet" has not been an easy way to fight obesity for more than 20 years. He used to take diet pills for a year, go on a diet many times, or ride a bike for more than three hours every day for half a year, but he could not effectively control his weight for a long time. He came into contact with the concept of "healthy plate" of Harvard University by accident, and after the training of obesity specialists, combined with the concepts of nutrition and metabolic medicine, he created the "2 1 1 total balance weight loss method", including the "2 1/slimming rule": the weight loss effort should have "diet control 2 points. And "2 1 1 diet plate": emphasizing the food ratio of "2 vegetables, 1 protein, 1 whole grain". This method can easily achieve the goal of healthy weight loss without special calculation of calories and excessive exercise, and it will be "used for a lifetime" without getting fat. Three characteristics of "2 1 1 total balance slimming method": 1. Dr. Song, the author of "2 1 1 slimming plate", emphasized that vegetables account for at least half of the plate. Dr. Song stressed that in order to lose weight effectively, it is suggested to adjust the diet order: water → meat → vegetables → rice → fruit (for vegetarians: water → eggs/beans/milk → vegetables → rice → fruit), and drink 500cc of water every meal (as shown in the attached figure). At the press conference, two students from Dr. Song's enterprise weight loss class: Miss Yu and Miss Huang from Science and Technology attended the presentation. Miss Yu, after receiving Dr. Song's weight-loss instruction, in just 12 weeks, let her figure return to that of 10 years ago, the size of her clothes changed from XL to M, and her weight dropped from 66.5 kg to 57.7 kg. Another Miss Huang has completely adopted "2 1 1 diet plate" as the daily diet criterion through the adjustment of eating habits, and her weight has dropped smoothly from 65.7 kg to 53.6 kg now. Yu and Huang are quite satisfied with the weight loss effect, and think that this is a set of healthy weight loss methods that can be effectively implemented and is suitable for recommending to everyone! 2. Natural dancing can effectively prevent obesity and lose weight, but you can't lose weight just by exercising! Dr. Song's fitness and weight loss exercise is very simple. Usually, he mainly rides a bike. When you are busy, take advantage of the gap, do 5 minutes of foot lifting exercise, swim with your daughter once a week, and do 2 ~ 3 times of moderate-intensity muscle strength training regularly, of which TABATA exercise should not exceed 4 times a week. When he is tired of standard sports, he dances Nia. As for when exercise is the most appropriate and effective? Dr. Song suggested that aerobic exercise is the best way to burn fat in the morning, and moderate-high intensity training or muscle strength training is the best way to exercise muscles in the afternoon. In fact, dancing can effectively prevent obesity, such as low-impact Niya dance, which is gradually recognized by everyone in the United States. Dancing limbs through music can move to 65,438+03 important joints of the body, thus achieving the effect of relaxing body and mind. 3. "Quiet" is a necessary condition for healthy weight loss. Can meditation lose weight? Yes! Because stress can lead to obesity, many people are often unconsciously under pressure. We can train our mental health through meditation (including meditation and meditation) and let us easily control our lives. In addition, all kinds of meditation methods have a core focus, that is, breathing, and it is "deep breathing." During hypoxia, the oxidative stress in the body doubles, causing inflammation of various tissues, and the adrenal gland secretes stress hormones, leading to obesity. This is why people who stay up late for a long time are equivalent to taking steroids for a long time, which leads to changes in their posture. Dr. Song's Weight Loss Method (4R) & Three Inverted Concepts. Dr. Song believes that the significance of losing weight lies in re-establishing a healthy lifestyle. His methods of losing weight are: 1. Food choice, and re-establish the correct concept in the brain. The first step is to throw away all the bread at home; The second step is to adjust the concept of staple food, order more hot dishes when eating out, change lunch into buffet, and adhere to the principle of 2 1 1; The third step is to treat fruits correctly, and the amount of fruit per meal is controlled to be about the size of a kiwi fruit. 2. "Reset" your body's feeling of food, change inertia and experience satiety again. Choose the food you "need" rather than "like", and eat a tea egg with a cup of black coffee or 6-8 nuts in afternoon tea instead. It is not enough to eat a balanced diet every day. We should pursue a balanced diet! Remember "2 1 1 food plate"-vegetables account for 2, protein accounts for 1, and whole grains account for 1 respectively. 4. Face the danger of overweight seriously and stop being an ostrich! Practice the psychological Great Wall to resist temptation, avoid contact with inappropriate food, and remember that the focus of social interaction is to make friends, not to eat big meals. If you want to change your habits, you can start by eating eggs for breakfast. For example, if you used to eat fried dough sticks with sweet soybean milk, you can gradually adjust it to fried eggs and add a lot of vegetables with sugar-free soybean milk. If you want to control your life, you must start by choosing food. In addition, when many people lose weight, they often only calculate calories. He said that this method is doomed to failure, because the correct food mix is more important than calorie calculation! If you want to lose weight, you must first change your mind: first, the staple food of dieters is green vegetables, and starch can only be used as a "side dish" or "snack"; Second, you must never eat starchy foods alone to lose weight; Third, we must reject the "poison" of sugary foods. Dr. Song particularly emphasized that sugar and heroin are the same in the excitement area of the brain, which will cause the excitement of addiction. Eating sweets will increase appetite, including digestible starch (including bread, white rice, etc. ) and invisible and hidden sugar in food will lead to this result. Ten common mistakes made by dieters According to Dr. Song's clinical experience, I found ten common mistakes made by dieters, which are included in the book as a reminder. First, people who lose weight often only pay attention to the weight figures and ignore the factors that affect their weight. They care about weight figures, but they lose weight in the wrong way, leading to muscle loss and becoming so-called "thin fat people". Secondly, many dieters choose low-fat foods to eat or go on a diet, but they don't know that most low-fat foods are processed and some sugar will be added to increase the flavor. During the processing of fat, many nutrients will be lost, and even some degreased chemicals will remain. Therefore, when losing weight, we should try to avoid choosing so-called low-fat foods and eat more good Omega-3 oil, which can help the body's metabolism. Third, people who lose weight often believe too much that exercise can burn fat. I have excessive expectations for the efficiency of exercise, thinking that I can consume it after running for an hour after eating, but I don't know that exercise actually consumes less energy. Fourth, I don't consume enough protein. During weight loss, when my body is short of energy, protein will be mobilized first. At this time, if protein is not properly supplemented and the muscles are not exercised, it will easily lead to muscle loss. The protein content of flour and soybean milk is insufficient. It is unrealistic for some people to get protein by drinking soybean milk. 5. Eat too many foods with low sugar but high fat. For example, many people eat nuts without restraint. It does not contain sugar and will not cause blood sugar to rise, but it is very high in calories and can only be taken in moderation. Dr. Song's diet is to eat about 6 nuts a meal. 6. Some dieters have the myth that "eat more meals" is not easy to gain weight, but research reports show that people who are easy to gain weight, in the case of eating more meals, are actually more difficult to control the so-called "small amount" and are more likely to form fat accumulation because of the increased frequency of eating. Seven, many people have unrealistic expectations for weight loss, hoping to have a way to lose weight quickly, but for the average person, the reasonable weight loss speed is about 2 ~ 4 kilograms per month, otherwise it is very likely to cause physical injury. The "2 1 1 total balance slimming method" advocated in this book can meet this healthy slimming goal and help to control weight without harming the body. Eight, many dieters don't keep detailed food records, and most of them only record the contents of three meals, ignoring the occasional snacks and afternoon tea, or the food shared by others. "The devil hides in the details." If you don't keep a detailed record of what you ate, you won't know why you got fat, or why you got fat while losing weight. Dr. Song emphasized that people who lose weight should never be hungry when eating, but should be full. This satiety can depend on everyone's self-feeling, but it should be remembered that they should try to avoid eating any food outside the main meal (between meals). Nine, drink sugary drinks, the terrible thing about sugary drinks is that even low sugar has an appetite effect, which will make you unconsciously want to eat more. Ten, used to eating mixed cooking food, such as beef noodles, fried rice, etc. So that it is impossible to calculate the intake of food ingredients and effectively manage weight. Obesity college; Dr. Song, a doctor of family medicine, published the book "2 1 1 Full Balance Slimming Method for Lifelong Slimming", hoping that what readers get from it is not diet or exercise prescription, but the real key to his personal demonstration and health preservation: to develop healthy living habits that are suitable for them and can be implemented for life, and to benefit from them and regain health! Introduction to the author of "Lifelong Slimming with 2 1 1 Full Balance Slimming Method" Song is currently a professor at the Institute of Anatomy and Cell Biology of Yangming University, a special attending physician in the Department of Family Medicine of Rong Zong, and a chief physician in the Department of Family Medicine of the clinic; He used to be vice president of Yangming University, director of the Taipei Municipal Health Bureau and deputy director of the Department of Health. I have been engaged in research, teaching and public service for more than 20 years. Because of busy work and great pressure, my diet and life are not normal. Not only did he once weigh more than 90 kilograms, but his health also showed a red light. During this period, I tried many ways to lose weight, and even used diet pills, but my weight remained "unchanged". Until 20 14, he finally found an effective way to lose weight and restore health, and successfully maintained it for more than three years without getting fat. The starting point of this approach is his unique "healthy eating ratio". This book shares the secrets and knowledge of Dr. Song's life-changing and nearly 20 kilograms of meat throwing. I hope readers can learn the real key to weight control and health from this book: to develop healthy living habits that suit them and can be implemented for life. Liang Huiwen graduated from the Department of Mass Communication of Tamkang University. She is a senior media person who has been deeply involved in the field of medical news for more than ten years. He used to be the news anchor of TV station and the host of Happy Yinfazan-Old Leqiao Health Program of AIDA TV Station, and has many years of public relations experience in pharmaceutical-related enterprises and foundations. At present, he is a long-term cooperative reporter of Changchun Monthly, Health 2.0 and other health magazines, and is often invited as a guest of Jett's News Digging Wow, TVBS's Health 2.0, National Congress, Li San's Good Health, Jett's Good Fate, and Be a Better You by Anli Internet TV. In many years of medical news experience, I have seen countless cases of weight loss failure, and deeply felt how obese people are eager for a really effective way to lose weight. In the process of interviewing and writing this book, I not only absorbed the latest ideas about food, but also saw Dr. Song's awareness of food discipline and his insistence on a healthy lifestyle. She believes that the weight loss strategy proposed in the book is exactly what everyone can implement. Subscribe to the health Aloha audio-visual channel, read health knowledge more easily, and pay attention to your health every day! Line @ ID: @:/beauty/article/32329 Keywords: obesity, stress, meditation, 2 1 1 total balance slimming method, Song, meat throwing.