0 1. People who lose weight often only pay attention to the weight figures and ignore the factors that affect their weight. They haggle over the weight figures, but they use the wrong method to lose weight, which leads to muscle loss and becomes the so-called "thin fat man".
02. 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.
03. 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.
04. protein doesn't eat enough. When she loses weight, protein will be mobilized first. At this time, if protein is not properly supplemented and muscles are 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.
05. Eat too many foods with low sugar and 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.
06. Some dieters have the myth that eating more meals is not easy to get fat, but research reports show that people who are easy to get fat are actually more difficult to control the so-called "small amount" when eating more meals, and will be more likely to form fat accumulation because of the increase in eating frequency.
07. Many people have unrealistic hopes for losing weight, hoping for a quick way to lose weight, but for the average person, the reasonable speed of losing weight 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.
08. Many dieters don't keep detailed food records, and most of them only record the contents of three meals, ignoring occasional snacks and afternoon tea, or 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).
09. Drink sugary drinks. The terrible thing about sugary drinks is that even if the sugar content is low, it will have an appetite effect and make you want to eat more unconsciously.
10. I am used to eating mixed food, such as beef noodles and fried rice. , so that I can not carry out actuarial food composition and effectively manage my weight.
Dr. Song published the book "Lifelong Slimming with 2 1 1 Full Balance Slimming Method", 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 him and can be implemented for life, and to benefit from it and regain health!
2 1 1 total balance slimming method for lifelong slimming
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!
Brief introduction of the author
Song Ren Yan
He is currently a professor at the Institute of Anatomy and Cell Biology of Yangming University, a distinguished attending physician in the Family Medicine Department of Rong Zong, and the chief physician in the Family Medicine Department of Shu Tian 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, he has been deeply involved in the field of medical journalism for more than ten years. He used to be the news anchor of TV station and the host of "Happy Silver Hair Zan-Old Joe's Health" on 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.
Schematic diagram: people who lose weight often only pay attention to the weight figures, but use the wrong way to lose weight, leading to muscle loss and becoming the so-called "thin fat man"
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