catalogue
1. How can men lose weight the fastest? 2. The fastest way for men to lose weight in history.
3, the fastest way for men to lose weight by exercise 4, what do men eat in summer to lose weight the fastest?
5, men's fast weight loss week recipe 6, the fastest exercise method for men to lose weight
7. The fastest way for lazy people to lose weight 8. The misunderstanding of men running to lose weight in summer
How can men lose weight the fastest?
Exercise to lose weight means that obese people consume excess fat, promote metabolism and achieve the goal of losing weight through certain aerobic physical exercise. Usually, the greater the amount of exercise, the longer the exercise time and the more sugar and fat you consume, the more obvious the weight loss effect will be. The main points of exercise to lose weight include the following six points.
1. Make a weight loss plan
To achieve the ideal weight loss effect, we must have a plan. It is best to make a weight loss plan in "years". You can exercise in stages or step by step according to your specific situation and the effect of exercise.
Through aerobic exercise in the early stage, we can improve cardiopulmonary function and physical fitness and lay a good foundation for the next exercise. Choose walking, brisk walking, Tai Ji Chuan, aerobics, etc. At this stage, you may not lose weight and you don't need to control your diet. As long as it can improve the heart and lung function, keep exercising for 3 ~ 6 months to achieve the goal.
Then start the initial fat reduction campaign. The goal is 1 month or even 2 months to lose a pound. Don't lose weight too slowly. Exercise can choose moderate intensity aerobic exercise, such as brisk walking, jogging, dancing, swimming, hiking and so on. Keep exercising for 6 ~ 9 months.
Finally, reduce body fat through aerobic exercise, so that the weight will drop steadily and gradually return to normal. Exercise can choose moderate or slightly high-intensity aerobic exercise, such as jogging, swimming, yangko, badminton and tennis (note that ball games cannot be competitive).
2. Exercise intensity varies from person to person.
40 ~ 50 years old, the heart rate should be maintained at 120 ~ 135 beats/min during exercise, and over 60 years old, the heart rate should be maintained at 100 ~ 120 beats/min. It is particularly important to emphasize that the exercise time should be long enough. The amount of fat loss, that is, the weight of weight loss, is related to the amount of exercise. The greater the amount of exercise, the more weight you lose, and the duration of exercise is directly proportional to the amount of exercise. Therefore, low-intensity and moderate-intensity aerobic exercise is usually used to lose weight, and the time must be long enough to effectively consume energy and reduce fat. Generally speaking, you should exercise 1 ~ 2 hours every day on average.
3. Exercise in moderation
The main purpose of exercise for obese people is to lose weight and keep fit, so the amount of exercise should be from small to large, the pace should be from slow to fast, and the time should be from short to long. It is advisable to rest for 5 ~ 10 minutes after exercise to restore normal heart rate.
Obesity itself is a pathological state, and some middle-aged and elderly people may be accompanied by certain diseases, such as hypertension, hyperlipidemia, coronary heart disease, diabetes, fatty liver and joint diseases. These are not suitable for high-intensity exercise at all. If you feel dizzy, flustered, short of breath, loss of appetite and poor sleep after exercise, it means that the amount of exercise is too large and should be adjusted. When you exercise easily or too hard, you can slightly adjust the content and frequency so that you don't feel tired the next day after exercise, and you can appropriately increase the amount of exercise every week.
brick by brick
Obese people usually lack physical exercise, and their cardiopulmonary function and joint flexibility are relatively poor. Therefore, it is not appropriate to do a lot of exercise at first, and the amount of exercise should be gradually increased, which usually takes 2-4 weeks to adapt.
Perseverance
Exercise as a means to lose weight must be adhered to in order to play a positive role. It is difficult for people who have just started exercising or seldom exercise at ordinary times to persist in exercising, so the following ways can be taken to achieve the above goals: ① The exercise content should be simple and easy; 2 Don't expect too much at first. If you lose weight, you must keep exercising for at least 3 to 6 months before it will be effective. ③ Find a good sports partner or participate in group activities; (4) make a weekly exercise target plan; 5) Eliminate all interference, especially don't do nothing.
keep on a diet
It's really difficult to lose weight just by exercising. In order to achieve a lasting weight loss effect, in addition to exercise, if combined with appropriate diet control, you can get twice the result with half the effort.
The fastest way for men to lose weight in history
Weight loss method 1: reduce calorie intake.
Nutritionists believe that whatever you control-protein, carbohydrates or fat-will eventually reduce your calorie intake. If a person consumes less than 800 calories a day, he can lose 10 pound in six weeks and 10 pound in two and a half months.
This method of losing weight can be easily realized by every obese person.
Method 2: Eat less high-fat food.
Experts point out that every 1 g of fat equals 9 kilocalories. Compared with fat, carbohydrates and protein contain much lower calories per gram, about 4 kilocalories. Therefore, to lose weight, you don't have to eat less. You can replace the high-fat food you eat every day with fresh vegetables, fruits and grains (such as cream). Experts believe that if you only eat 20-40 grams of fat every day, you will lose weight 10 kg in two months. However, not everyone can lose weight by eating less fat. If you eat too much carbohydrate, you will get fat.
Method 3: Reduce food intake.
If you want to lose weight, you don't have to give up your favorite food. It's important to control it. If you prefer a certain food and eat a lot, you should pay attention to reducing the portion every time.
Instead of eating 200 grams of meat four times a week, eat 100 grams each time, so that you can consume less calories of 1200 kilocalories and lose weight in about seven and a half months.
It is suggested that dieters put a scale in the kitchen and put up warning signs to remind themselves of the weight of food intake.
Method 4: Eat more liquid food.
It is very convenient to cook liquid food at ordinary times. If you only eat liquid food or drink once a day, you can lose weight 10 kg in 8 months. Liquid food should be diversified to avoid nutrient deficiency. Under the guidance of a doctor, you can even have two meals a day. This can reduce 10 kg in five weeks. However, it is necessary to ensure that the selected liquid food can provide the nutrition and protein needed by the body and ensure three meals a day.
Method 5: lose weight.
Walk 5 kilometers in 45 minutes, 1 time every day, five days every week, and you will lose weight 10 kg in six months. If you walk 6.5 kilometers in 45 minutes, you will lose weight faster. Some people may say "no time for a walk". In fact, time is squeezed out. Cardiovascular doctors point out that this method of losing weight may increase appetite. Therefore, before or after a walk, you can eat some low-fat food or fresh fruit and drink plenty of water to replenish the body water reduced by sweating.
The fastest way for men to lose weight is exercise.
1. Split motion time
Divide the normal movement into two sections. For example, if you used to run 5 kilometers a day, you can run 2.5 kilometers in the morning and 2.5 kilometers at night. After shortening the exercise time, you can try to increase the intensity, which can increase the heat consumption at the same distance.
2. Do relaxing aerobic exercise.
If you master the strong and weak rhythm in half an hour of aerobic exercise, you can get twice the result with half the effort. That is, add a gentle recovery movement during the interval of high-intensity exercise. It's also half an hour of aerobic exercise. This kind of exercise with strong and weak rhythm consumes twice as much heat as that with stable rhythm.
3. Seize the rest time every day to exercise.
People always feel that they have no time to exercise. In fact, "time is like water in a sponge, as long as you squeeze it, there is still some", and so is exercise time to lose weight. Usually you can grasp the subtle time in your life and do some simple exercises. For example, when brushing your teeth, you can choose to stand on one foot and raise your knees with one leg. This action can stimulate the muscles around the abdomen and pelvis, strengthen the role of muscle strength, so as to achieve the effect of contracting and tightening the abdomen and calf.
Find a partner to exercise with.
Some things are not difficult, but simple things will become difficult as long as they persist. So is exercise to lose weight. So in order to realize your weight loss plan, you can exercise together. When someone exercises with you, you will think that you are not struggling alone, and you will be encouraged to stick to it. In addition, when someone exercises with them, people will unconsciously compare themselves with others. When they find that others have done more than themselves, they will naturally work harder.
Make a detailed exercise plan
Everyone is lazy, but if you have a detailed plan and guide yourself step by step, people will achieve their goals. Therefore, making a plan is particularly important for exercise to lose weight. When making a plan, we should balance several kinds of exercise, combining aerobic exercise with anaerobic exercise. The frequency of exercise should not be too dense, but it should not be too low. If you can't master this degree, you can ask a professional fitness instructor to tailor an exercise plan for yourself.
Matters needing attention for men to lose weight
1 and April-July are the best time to lose weight.
2. It is almost impossible to lose weight in a short time. Remember that losing weight is a habit, and good habits should be cultivated.
Don't eat too much after exercise, and don't eat three hours before going to bed. Try to eat things that you like but are easy to gain weight before noon. Improve dinner, eat early, don't go to bed too early, don't go to bed after eating, but don't skip dinner! ! ! Don't sit for half an hour after dinner, walk around.
4. Be sure to have breakfast. And choose a nutritious breakfast, don't be perfunctory, and it is best to make a breakfast plan prepared the night before or the next day.
5, you can eat more in the morning, milk and eggs are very nutritious, but you can't eat more eggs, just eat one a day. Egg yolk is easy to make people fat.
6. Develop the habit of getting up and drinking a glass of salt water every morning, which can detoxify and is good for the intestines.
7. Eat more fruits. But don't eat too many bananas and mangoes. They are high in calories. Bananas also have the effect of moistening intestines, but mangoes are not conducive to losing weight at all. The calories of mango are equivalent to meat. How big a mango you eat is equivalent to eating the same size of meat.
8. Eat more crude fiber food, cereals and bean products. You can eat steamed bread, it is best to choose buckwheat steamed bread, but try not to eat steamed bread. Never eat anything fried.
9, occasionally eat sweets, sweets are good for the skin, but to master the weight, eating too much will make you fat, and chocolate will definitely not be eaten (share Dove with others, don't add it to coffee), but it is difficult for me not to eat chocolate, so I can only eat less.
10, use honey instead of sugar. There are many things that need to be sweetened, and honey can be used instead, which tastes just as good. Honey moistens intestines. But don't eat too much honey.
What do men eat in summer to lose weight the fastest?
Summer is the season to lose weight, and many people are trying to lose weight in order to show off their good figure. If you want to lose weight in summer, you can try the six summer diet recipes introduced by Bian Xiao above, so that you will lose weight, and eating thin is the most convenient and relaxing.
1. Pork ribs and preserved egg porridge
Ingredients: 250g of japonica rice, 0/20g of ribs/kloc-,preserved eggs, peanuts, chopped green onion, salt, chicken essence, sugar and Jiang Mo.
Cooking method
1. Wash the ribs and put them in a vessel. Then add cooking wine, salt, Jiang Mo and white sugar to marinate for 30 minutes, peel the preserved eggs and cut them into dices.
2. Wash the japonica rice, light it in a steamer, pour in clear water, add the marinated ribs, and boil for 10 minutes.
3. Add japonica rice and peanuts, boil over high fire, and simmer until porridge is served. Add preserved eggs, salt and chopped green onion to thicken.
Second, tomato bean curd soup
Ingredients: tofu, tomatoes, peas, a little chopped green onion.
Cooking method
1, cut tofu into small pieces of tomatoes, wash them, cross them, soak them in hot water for a while and then peel them. Then cut into peas the size of tofu, cook them in boiling water, and drain them in cold water.
2, put oil in the pot, chopped green onion. Then pour in 2/3 tomatoes, stir-fry until the tomatoes are soft, pour in tofu and stir-fry carefully.
3. Pour warm water into 1/2 of the ingredients. After the fire boils, turn to low heat and stew until the soup is thick. Pour in the peas and the remaining tomato pieces, add all the "seasonings" and stir well.
Third, Pollen Typhae Radish Seaweed Soup.
Ingredients: fresh radish 250g, kelp 20g, Pollen Typhae10g.
Cooking method
1. soak kelp for 12 hours, then peel radish and cut it into strips. Boil them with strong fire, and then add Pollen Typhae wrapped in gauze.
2. Cook on low heat for 30 minutes, take out gauze and drop sesame oil.
Efficacy: used as meal replacement. If you are hungry, you can use it to satisfy your hunger. It can clear away heat and dampness, strengthen spleen and regulate qi, promote blood circulation and remove blood stasis, and reduce blood fat.
One-week recipes for men to lose weight quickly
Monday
Breakfast: a cup of yogurt, 10 raisins and two pieces of whole wheat bread.
Lunch: celery and rice porridge.
Ingredients: celery100g, rice100g, millet100g.
working methods
1. Wash celery and cut into small grains. Wash the millet.
2, the pot is on fire, add appropriate amount of water, add rice and millet to cook porridge, first boil with strong fire, then cook for 20 minutes with low fire, add celery, and cook for another 5 minutes.
Dinner: 1 bowl of boiled vegetables or a lettuce salad, which can be seasoned with vinegar and salt. Do not add high-calorie salad dressing. Red mung bean column lean broth (1~2 bowls).
Red mung bean column lean broth
Ingredients: 60g lean pork, column15g, red beans and mung beans.
working methods
① Wash the column, soak lean pork into shreds, slice red beans and mung beans, and soak in clear water for half an hour.
(2) Put all the raw materials into a pot, add a proper amount of water, bring to a boil with strong fire, and stew for 2 hours with low and medium fire, and season.
Tuesday
Breakfast: a bowl of soybean milk, two pieces of whole wheat bread and an egg.
Lunch: tomato, tofu and bean sprouts soup.
Ingredients: red tomato 1 piece (about 100g), half a box of tofu (about 100g), 50g bean sprouts and a little parsley.
The fastest exercise method for men to lose weight
Generally speaking, it takes more than 30 minutes to lose weight by exercise, because it takes 20 minutes for the body to enter a state of fat consumption. So if you want to lose weight, it is recommended to exercise for about 50 minutes to lose weight.
One of the best ways to lose weight through exercise: running.
Many women commute between the office and home every day and seldom go out to exercise. Sitting in a chair all day at work and sitting on a sofa all day at home can easily lead to obesity in the lower body, especially radish legs. Professional fitness coach said: running is one of the best ways to lose weight. 3000 meters a day, not less than this figure (you can't finish running, you have to finish walking), the speed is appropriate, but it must be within your tolerance. You can slow down at first, then gradually strengthen, or farther away, or faster. You can drink a little water after and during running, but you can't drink a lot. You can't take a shower and blow the fan immediately after running. Besides running, skipping rope, climbing tall buildings and cycling are also good aerobic exercises.
The best way to lose weight by exercising is to go quickly.
Walking fitness is also the best way to lose weight by exercise. For people who usually lack exercise, it is not very scientific to start running, which is easy to impact the knee joint. It's different when you leave. Walking in the suburbs with fresh air can not only breathe fresh air, but also achieve the effect of exercising and burning fat. Experts suggest that a person's minimum daily exercise should consume 3000 calories, which is exactly equivalent to the calories consumed by walking 10,000 steps.
The best way to lose weight through exercise is to go to the gym to do triathlon.
When I say this, I don't mean that you also want to be an all-around Olympic athlete, but that in 30-45 minutes, I can complete three sports: slow riding in place, fast pedaling in place and fast walking on the treadmill without rest. It is one of the best ways to exercise with running equipment and lose weight by burning more fat.
The best way to lose weight through exercise is to do more weightlifting training.
The top fitness instructor said: "One of the best ways I can recommend to anyone who wants to improve his body shape is to lift weights. Especially lifting heavy objects and doing multi-joint movements, such as hard lifting, squatting lifting and pushing. If your goal is to look more fit and lose loose belly fat, then you can do 20 minutes of high-intensity aerobic exercise, and then do 20 minutes of strength training-as long as 40 minutes, you can reach the perfect body shape! "
The best way to lose weight through exercise is to ride a bike.
Although weightlifting training is the best way to lose weight, you should ride a bike before weightlifting. This can make the muscles, tendons and joints of the body fully active and avoid unnecessary injuries in the subsequent weightlifting. Kelly, spokesman of the American Sports and Fitness Committee? Karabryce said: "It doesn't take long to ride a bike, it only takes 5- 10 minutes. After exercise, the heart beats faster and sweats a little, which is easy to do. We have proved through experiments that doing such exercise before weightlifting can really make the body burn more fat in weightlifting. "
The fastest way for lazy people to lose weight
1, cucumber and egg method
Eat only cucumbers and eggs for every meal, not three meals. Stick to it for 7 days, and you will lose weight, but then you will miss the taste of old work. It is a good way to scrape oil.
Principle: Cucumber pulp is crisp, sweet and juicy, fragrant and delicious. It contains gum, fruit acid and bioactive enzymes, which can promote metabolism and treat sunburn, freckles and skin allergies. Cucumber can also clear away heat and promote diuresis and prevent constipation. Propanoic acid contained in fresh cucumber can effectively inhibit the conversion of sugar into fat, so eating cucumber regularly is of great benefit to lose weight and prevent coronary heart disease.
Don't eat after noon.
Don't eat anything after three in the afternoon. Of course, if you can eat, you can't eat hard, and you can lose a few pounds a week.
Principle: Rest at night, the human body consumes less energy, and the excess energy is used to convert into fat and accumulate. The precautions of this method are that breakfast and lunch must be full and eaten well, and the necessary nutrients must be supplemented in one day.
Health tip: If you are really hungry, you can drink more water or eat an apple.
3. Don't eat dinner.
Eat less dinner every day and take soybean milk as part of three meals. It's good for girls, but it's sugar-free. It's better to buy a soymilk machine and make it yourself every day. It's convenient and cheap.
Principle: Soymilk is mainly extracted from soybeans and is rich in high-quality plant protein. In addition to soybean protein, it also contains a large number of soybean isoflavones (isoflavones), soybean sugar conjugates (saponins) and other components. These components can inhibit the absorption of lipids and sugars in the body and play the role of burning body fat. Therefore, from the moment you drink soybean milk, these effective ingredients are digested → absorbed → burned fat and then play a slimming effect!
4. Apple diet
Eat apples for 2 days and then eat them normally and moderately for 3 days. This circulation effect is very good.
principle
Almost all obese people overeat and make their stomachs swell, so they can't control their appetite. Apple diet can make the stomach contract, after losing weight, the appetite becomes easy to control, the taste becomes normal, and people will not like irritating food or greasy food.
Apple weight loss can promote the production of white blood cells in the blood, improve the body's resistance and immunity, and at the same time promote nerve and endocrine functions, which is conducive to beauty. The advantage of eating apples to lose weight is that you don't have to go hungry. Eat apples when you are hungry. Because it is a low-calorie food, no matter how much you eat, it will not be more calories than your daily intake, so you will naturally lose weight. At the same time, it can also improve symptoms such as dry skin, allergic dermatitis and constipation.
The misunderstanding of men running to lose weight in summer
Summer is a good time to show your graceful figure, and losing weight has become a top priority. Exercise is one of the most effective and healthy ways to lose weight, and running is the most common exercise. However, many people keep running, but they get fatter and fatter. This is probably because you are caught in the misunderstanding of running to lose weight. Today, Bian Xiao reminds you to be careful to avoid the following misunderstandings.
Myth 1: It is faster to lose weight by running every day.
Although jogging is good for keeping healthy and slimming, experts do not recommend running every day, because excessive running can easily lead to muscle fatigue and joint injury. Generally speaking, it is advisable to run every other day, or take a day off after running for two days, and it is advisable to run 3-4 times a week, and the running time is more than 30 minutes each time.
Myth 2: The faster you run, the more fat you burn.
Only continuous low-intensity aerobic exercise can consume excess fat. If you run too fast, your body lacks oxygen, and your body is doing anaerobic exercise, fat can't fully participate in combustion and can't be consumed. Generally speaking, when you run, you can breathe evenly and harmoniously, and you can chat with people around you, which means that you are doing aerobic exercise.
Myth 3: You can lose weight by jogging for 30 minutes.
Although jogging for 30 minutes can achieve the purpose of aerobic exercise, it has little effect on losing weight. Experiments show that only when the exercise lasts for more than 40 minutes can the body's fat be mobilized to supply energy with liver sugar. With the extension of exercise time, the proportion of fat energy supply can reach 85% of total consumption. So the best time for jogging is 40 minutes.
Myth 4: Running on an empty stomach is more conducive to losing weight.
Eating some buffered meals before running can provide energy for exercise, otherwise running on an empty stomach will cause hypoglycemia, palpitation, sweating, trembling hands and feet and other symptoms, and will greatly increase the incidence of cardiovascular diseases. In addition, running on an empty stomach consumes too much, and hunger will be stronger after running, so eating too much is not suitable for losing weight.
Myth 5: Drink while running.
Drink a glass of water to replenish water before running, and don't wait until your body is dehydrated and thirsty during exercise. Especially don't drink drinks, including sports drinks, which contain a lot of glucose, which will make your previous exercise fall short. Drinking it for a long time may even make you fat with the increase of exercise.
Conclusion: Through the above article, we know something about how to lose weight in summer. The best way to lose weight in summer is to stick to it and find the right way. The correct way to lose weight can make us get twice the result with half the effort. Friends who want to lose weight can learn from the above methods. I hope this article can help you!
Weight loss method 6: fixed exercise
Doing regular exercise 3-5 times a week is a good way to reduce body fat, lose weight, increase muscle and make you energetic.
Running: 5 times a week, 45 minutes each time, at a speed of 170 meters per minute, you can lose weight 10 kg in 3 months.
Dance: 6 times a week, each time 1 hour, 4 months can reduce 10 kg.
Swimming: 4 hours a week, 4 months can reduce 10 kg.
Cycling: 4 times a week, each time 1 hour, each hour15km, and 5 months can reduce10kg.
If you haven't exercised regularly before, you should do less at first so as not to hurt your health. Excessive exercise will increase food intake and fail to achieve the goal of losing weight.
Weight loss method 7: strength training
Strength training can strengthen muscles. The more muscles, the faster the metabolism. Lift weights three times a week for 45 minutes each time. 10 month can reduce 10 kg. In order to avoid hurting your health, you should ask a coach to help you choose the right weight and make an appropriate exercise plan. Stretching should be done before and after exercise to maintain the flexibility of the body, and the weight and frequency of weightlifting can be gradually increased.
Weight loss method 8: reduce calorie intake combined with walking
Replacing Coca-Cola with soda water can save 150 kilocalories per day. If you add a 45-minute 5-kilometer walk five times a week, you can lose 10 kg in three months. If you reduce more calories and keep walking, you can lose 10 kg in 7 weeks.
Weight loss method 9: reduce fat intake and lift weights.
This method of losing weight can consume excess fat in the body, keep a good figure, increase muscles, accelerate metabolism and promote cardiovascular health. Eat 20 grams less fat every day, lift weights for 20 minutes three times a week, and you can lose 10 kg for three and a half months.
Weight loss method 10: the best way to lose weight
According to the above nine methods, make a plan that can be implemented step by step. The most ideal combination plan is to control fat intake and strengthen exercise and strength training. As long as you are confident and keep doing it, you will definitely achieve the goal of losing weight, strengthening muscles, promoting cardiovascular health and body metabolism. Reduce the intake of 100 kcal every day, walk three times a week for 30 minutes, and do weightlifting twice a week for 40 minutes. This combination can reduce 10 pounds in five months.
4. Coconut milk and sago dew
Ingredients: sweet potato 100g, purple potato, coconut milk 270g, sago, kiwi fruit 1/5.
Cooking method
1. Wash the sweet potato and purple potato, cut into pieces, steam them in a pot, take a proper amount of steamed sweet potato and purple potato, cut them into dices respectively, and dice the kiwifruit together.
2. Boil water in the pot, add sago and cook for about 10- 15 minutes. When sago is translucent, take it out and rinse it with clean water. Boil another pot of water, then add sago, take it out when it is completely transparent, add cold water for a while, filter the water, put the steamed sweet potato and purple potato into a blender for later use, pour coconut milk and stir it into a delicate paste.
3. Boil the double-layer mashed potatoes until slightly boiling, then pour in sago and continue to cook until slightly boiling.
Five, purple potato Sydney honey water
Ingredients: 2 pears, purple potato 1/4, appropriate amount of water, appropriate amount of medlar and appropriate amount of honey.
Cooking method
1. Peel the pear and cut it into small pieces (my pear is too small, so one big one is enough). Dice the purple potato.
2. Add water to the pot, add pear pieces and medlar to boil, turn to low heat for 5-8 minutes, add diced purple potatoes, and simmer for 5-8 minutes.
Six, sweet potato ginger soup
Ingredients: a sweet potato, some ginger slices, red dates 10 or more, some pearl dumplings (pearl yuanxiao is also acceptable), appropriate amount of brown sugar and water.
Cooking method
1. Peel and cut the sweet potato into pieces, slice the ginger, drain the water in the pot, put the sweet potato pieces, ginger slices, red dates and pearl dumplings (if it is Pearl Lantern Festival, put them in 5 minutes before turning off the fire), and turn the fire down for 30 minutes after the fire starts.
2. Add brown sugar according to your own taste when eating.
Efficacy: Ginger is rich in essential oil, which can increase calorie consumption. With sweet potato, the weight loss effect is better.