(1) Let's talk about dieting first. Under normal circumstances, dieting is a means to lose weight, and you can lose 2~3 kilograms in the first week. But this part of the body weight is mainly water, not the fat that we store calories. As time goes on, the extent of weight loss will gradually slow down. Because in the process of human evolution, in order to survive, the body gradually has the instinct to avoid hunger too fast. Not only reduces metabolic rate and body consumption. It is characterized by fatigue, fatigue, insomnia and other symptoms. So for most people, dieting can't really lose weight. And stop dieting after losing weight successfully, and your weight will soon pick up. Because of the human body's recovery instinct (hungry! ) finally even exceeded the original weight. Sports medicine believes that if the intake of 1/2 food is reduced, weight loss will be at the expense of health. With the extension of dieting time, you will feel dizzy, weak and flustered. If you persist for a few months, nutritional diseases will appear, and the symptoms are mostly emaciation, decreased resistance and anemia. At present, we have no special treatment for most nutritional diseases. Only symptomatic treatment. A few years ago, a middle school student aged 16 died of anorexia nervosa because of excessive dieting for half a year.

(2) Sports problem: You can't just rely on sports to reduce fees. Because the energy consumed by exercise is limited. If you don't watch your diet. The energy consumed by exercise will soon be compensated by food intake.

(3) Exercise plus diet control: According to the above introduction, you should know. The combination of the two can achieve the purpose of losing weight, and it is also the safest and most effective method. Principle: First, due to proper diet control, it will not cause nutritional diseases. Secondly, after adaptive training, the body can better adapt to sports by switching to high-intensity training. It's easy to form a habit and stick to it. Thirdly, physical exercise can not only eliminate excess fat in the body, but also increase lean tissue. Fourthly, aerobic endurance training can improve cardiovascular function and enhance human immunity.

(4) Specific methods of sports medicine:

(1) Scientific diet control: the food intake in the first month is reduced by 10%, and the food intake in the second or third month is reduced by 20%. I won't eat less in the future. At the same time, eat less high-fat foods and sweets.

(2) Physical exercise: advocate low-intensity and long-term endurance events. Jogging is the simplest and most slimming exercise. You can run for 5 minutes or 400 meters at first, and then gradually increase the exercise time or distance. You can also choose a combination of walking and running. For weight loss: 2000~3000 meters (small amount of exercise); 4000 meters (moderate exercise); 5000 meters (heavy exercise). For some local obese people, some local activities can be added on this basis. These activities belong to aerobic training, and there is no need to overemphasize the ways and methods of activities.