Background: Bad news and three questions about losing weight.
The bad news: The data shows that the probability of a person losing weight is only 0.5%. 200 people made up their minds to lose weight, and only one person succeeded.
The first question is, why lose weight?
Motivation to lose weight: It is for health, beauty, charm and social competitiveness.
The second question is: When can I stop losing weight? In other words, when can I announce my success in losing weight?
Would you say that reaching the target weight is success? But Dr. Feng will tell you again, no, it's not enough.
The essence of losing weight is to change a life. The sign of success in losing weight is that you have changed a healthy lifestyle.
? The third question is, with scientific weight loss methods, can you lose weight successfully?
Be sure to remember that the key to losing weight forever is that you must have peers. After a short-term weight loss journey and a long-term lifestyle, you need someone to accompany you all the way, so that you can go further.
Just like a sentence I heard before: "One person can walk faster, and a group of people can go further."
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End of the first lecture: none of the three goals can be missed.
(1) Why does losing weight fail?
Once weight loss is regarded as the whole goal of weight loss, it is almost doomed to failure.
Because of simple weight loss, the dimension of this goal is too single. As we know, any single-dimensional goal contains the alienation tendency towards its opposite. When a person pays too much attention to one thing, his movements will be deformed and eventually slide to the opposite side.
Most people fail to lose weight, not because they don't work hard enough, but because their goals are set incorrectly.
(B) scientific weight loss "three-body goal."
Specifically, it is a small goal that includes three dimensions: weight, body fat and body shape.
1. Body mass index is the first "body" of three-body target.
This is what we usually call body mass index. The calculation method of body mass index is simple. Divide the weight by the height and then divide it by the height, and the result is.
Asian men's body mass index should be between 18.5-24 and women's body mass index should be between 18.5-23.
2. Body fat percentage is the second "body" of three-body target.
At present, the body fat rate of men should be between 15%- 18%, and that of women is between 20% and 25%. Of course, with the growth of age, it can also be relaxed appropriately. As long as it is within this range, it is normal.
Many girls want to have a "vest line", and the body fat rate is around 20%, which is within the normal range.
3. Body shape is the third "body" of three-body target.
Waist circumference and waist-hip ratio.
Under normal circumstances, the waist circumference of China men should be less than 85cm and the waist-hip ratio should be less than 0.9; Female waist circumference should be less than 80cm and waist-hip ratio should be less than 0.8.
Scientific weight loss also pays attention to good looks? Isn't the body shape goal designed for good shape?
Actually, it's not. From a health point of view, body shape goals are very important.
In a word, only by achieving the goals of weight, body fat and body shape can we really lose weight scientifically.
Live for health and lose weight.
Second talk about saving: the first principle of scientific weight loss
Conservation of energy is the first principle of scientific weight loss. All scientific methods of losing weight are based on this theory.
(3) Losing weight is to create an energy gap.
The human body is an energy conservation system. To lose weight, it is necessary to create an energy gap.
There is no other reason for being fat, but there is too much energy left. Energy consumption is the output of water, energy intake is the input of water, and obesity is that the input of water is greater than the output of water.
1.？ Direction 1: increase water production and energy consumption.
Basic metabolism, the heat consumed by human digestion and absorption of food, the energy consumed by maintaining body temperature and the reduction of sleep cannot be changed, so we can only work hard on exercise and daily physical activities.
2.？ Direction 2: Reduce water intake and energy intake.
(1) Don't eat carbohydrates at all, and don't eat too much. We can only do two things:
First, eat less staple food and turn down the tap of carbohydrates;
Second, eat more vegetables and supplement non-absorbable carbohydrates, namely cellulose.
(2) The metabolic feature of fat is "fast forward and slow out", which is most suitable for energy accumulation and the most active enemy on our way to lose weight. If you want to lose weight, you must strictly control the total fat intake and turn this faucet down to a very small size.
(3) protein. Even during the period of losing weight, protein should not only turn it off, but also replenish it. Every kilogram of body weight should be supplemented with 1- 1.5g protein every day.
Twelve words "Reasonable carbohydrates, strict control of fat, supplement protein."
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The third lecture is hard evidence: there is only one correct way to lose weight successfully.
(4) What is the most effective way to lose weight?
Is the most effective way to lose weight a desperate diet? Is this a crazy sport? Are you taking any special diet pills?
Neither. Among all the methods to lose weight, lifestyle intervention is recognized by scientists all over the world as the first choice, because it is not only the most effective, but also the safest and most economical. It sounds like a scam, but it's true.
The cause of a person's obesity is very complicated, which is the result of the joint action of multiple gene loci, social environment and psychological factors. But I don't know if you've thought about it. Almost all these factors can only affect us through unhealthy lifestyles and affect our weight. Therefore, lifestyle is the most direct cause of obesity. Accordingly, losing weight must also start with adjusting lifestyle. ?
The only way to lose weight scientifically is to cultivate a healthy lifestyle. Lifestyle adjustment is the way to lose weight. ?
(E) the formation of a healthy lifestyle
What exactly is lifestyle adjustment?
It mainly includes three aspects, namely, the management of diet, exercise and psychological factors (managing stress and sleep).
If lifestyle is compared to a triangle, then diet, exercise and psychological factors are the three sides of the triangle. These three aspects are indispensable.
Cannot lose weight unilaterally. You need to adjust your diet, exercise scientifically, manage stress and sleep. ?
Two wrong views
(1) Lifestyle adjustment is slow and cost-effective.
? A comprehensive healthy lifestyle is the most cost-effective.
(2) think that a healthy lifestyle is too difficult to achieve.
A healthy lifestyle is actually not as harsh as many people think. Take sleep as an example. Healthy sleep only needs rhythm and duration. As long as you sleep regularly, the quality of sleep is normal, and you get enough sleep for 6-8 hours every day, it is enough. You can arrange the rest yourself. Want to go to bed early and get up early, you can; Night owls always stay up late at night, and it's okay to stay up all night regularly. As for other aspects, such as diet and sports, they also have great freedom. Do you think it's too harsh to think about a healthy lifestyle because of a little knowledge?
Moreover, it is not so difficult to develop a healthy lifestyle. Take eating as an example. Quit junk food. You may not be used to it at first. But after repeated restraint, your taste nerves and intestinal flora will change. Before long, if you eat unhealthy food again, your body will feel uncomfortable and you will subconsciously choose healthy food.
You see, it is not difficult to develop a healthy lifestyle, it starts with your behavior.
(six) to establish their own healthy lifestyle
Two levels:
First of all, health, of course. As I said before, to achieve health, losing weight is only a by-product of carrying hands.
The second is to conform to a person's social attributes and meet his family, work and social needs.
It is not difficult to develop a healthy lifestyle. From now on, 2 1 day action can form a new habit.
Sleep regularly and exercise regularly.
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202165438+Tuesday, February 7th at 9: 00.
An An Vivi