1, insist on physical exercise
Do you know that?/You know what? Do you know that?/You know what? Physical exercise can adjust the balance of energy intake and consumption, so that the energy regulation mechanism in the human body can actively maintain normal and stable weight under the condition of great changes in food intake and activity intensity. Dr. Peter Wood of Stanford University School of Medicine found that light exercise can increase 465,438+08 kilojoules of energy every day and 65,438+00 pounds a year. Moderate-intensity exercise consumes almost the same amount of energy. Strong exercise, although the daily energy intake is 25 10 kJ more than light exercise, but the weight is 20% lighter than light exercise. What is the truth? The results show that, in addition to consuming a lot of energy during exercise, energy consumption lasts as long as 15 hours after exercise, and the consumption speed is faster.
If a person exercises once every morning and evening, the energy consumption will increase throughout the day and night, even when sleeping. Psychologist and nutritionist David Levitz and others have found that exercising within 2-3 hours after meals consumes more energy than doing the same intensity exercise on an empty stomach. For example, walking for 20 minutes after eating for 45 minutes can get good results. And exercise the next day after overeating will also consume too much energy. American sports physiologists Tan Kai and Beinert pointed out that if the metabolic rate is slow, the energy consumption of regular exercise can be increased by 20 ~ 30%. At the same time, exercise can also control the "fixed point" of human diet, which means it is very important not to let you eat too much. If you don't control the "fixed point" of diet, you will lose weight endlessly and often with little effect. It is worth mentioning that more walking should be advocated; Walk at the usual speed for an extra 30 minutes every day. It is reported that in this way, 450 grams of fat can be consumed in two weeks. In China and Japan, walking is especially valuable for mental workers who work indoors at their desks or for the elderly who stay at home. Of course, walking can be combined with daily life. For example, walking to work, shopping, not taking the elevator, going upstairs and downstairs and so on. Walking for half an hour is more experienced than sleeping for half an hour. In addition, when you want to eat, you might as well go for a walk. No matter how slow you walk, you will burn calories and avoid the temptation of things.
2, proper control of diet
Eating too much is the key As the saying goes, "overeating hurts."
The main and non-staple foods should be properly matched and eat less high-fat and high-sugar foods. For example, oils (especially animal oils), foods with high oil content (peanuts, sunflower seeds and walnuts), foods with high starch content (potatoes, sweet potatoes, lotus root starch and vermicelli) and foods with high sugar content (fruit candy, fruit juice, white sugar and jam). There are also cakes and snacks, which need to be given up especially.
Choose foods that are not easy to gain weight and have high protein, such as lean meat, fish, bean products and vegetables. In particular, eat more vegetables, because vegetables contain a lot of minerals, which will neutralize harmful acidic substances produced in the body, make your metabolism more vigorous, and "burn" the accumulated fat and sugar, thus playing a role in losing weight.
People who gain weight should appropriately reduce their food intake in a planned way, and snacks are the most taboo. In recent years, American medical research believes that more effective diet foods are high-fiber things, such as bamboo shoots and cereals. What is the truth? Mainly because high-fiber foods are bulky, hard, chewy for a long time and slow to eat, they won't eat too much before they are full, which is beneficial to weight control. Many fiber foods have spongy characteristics, which can absorb and retain water when chewing and joking. After entering the stomach, they swell more easily than other foods and stay longer, which makes the stomach feel "full" and won't feel hungry soon, thus avoiding excessive calorie intake. However, although vegetables and bamboo shoots are good diet foods, they can't make fat people eat these monotonous foods all day. Recently, "diet food" is popular abroad. It has good color, fragrance and taste and attractive flavor, but it has a certain volume and little nutritional value. Fat people eat, although chewing with relish, but rarely increase calories, and there are no adverse reactions. For example, scientists found that sodium alginate, when it meets calcium salt, can produce gel, which is very ideal for making pudding snacks, protein biscuits, icing and synthetic cherries.
3. Pay attention to psychotherapy.
An overweight women's club in new york, USA, not only teaches students how to exercise and eat reasonably, but also offers psychological courses every week to teach them how to treat their bodies, how to choose food and how to arrange their daily lives reasonably. Facts have proved that this method is faster and more lasting than simply relying on physical exertion and dieting to lose weight. Indeed, in weight loss, psychotherapy is essential, because obese people's diet and other living habits are acquired through long-term individual development. You know, it's a pretty solid conditional connection. Rebuilding new habits is not easy. Forcing people to diet and exercise will make obese people feel anxious and hesitant. Therefore, to lose weight, we must get their full cooperation and support. The method should be simple and easy to operate. For example, the prescribed recipes should be simple and convenient. Obese people should always keep in touch with each other and cooperate with physical and psychological therapy, so that the improved obese people can put forward their own views, inspire each other, exchange experiences and stay in the dark. In recent years, the behavior improvement method developed abroad is to make specific improvement plans with the goal of changing obese eating behavior. For example, change the habit of reading books, reading newspapers, listening to the radio or watching TV while eating, and try to chew slowly and eat less; Hydrogenation if there is progress. This method has achieved certain results.
4. Measure the weight loss effect.
Maybe you have to ask, how much weight has alcohol lost? Is this a weight loss? In fact, although people usually regard weight as a sentence to judge whether a person is fat or thin, to be exact, weight is not the only palliative to judge whether a person is obese or not. More importantly, to determine the amount of fat in the body depends on the percentage of fat in the body. If a person's weight and percentage of body fat exceed the standard value, it can be said that he is obese. Although his weight exceeds the standard value, the percentage of body fat is not high, so he can't be considered obese. For example, some big and muscular athletes are like this.
Therefore, after a person loses weight, within a certain period of time, if the weight of fat loss exceeds the weight of muscle gain, his weight will drop. If the weight of fat loss exceeds the weight of muscle gain, his weight will not change significantly, or even increase slightly. The purpose of losing weight is to reduce body fat. Even if the weight changes little, as long as the percentage of body fat is reduced, the purpose of losing weight is achieved.
References:
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