In order to achieve the long-term goal, we must follow the principle of "effectiveness, feasibility and sustainability". On the premise of no obvious hunger, it is necessary to limit the total intake of staple foods (starchy foods will stimulate appetite and should not be eaten more), and strictly limit sweets (low molecular sugar), high-fat foods (fried foods, nuts) and alcoholic beverages. Encourage eating more vegetables (especially white vegetables, such as cabbage, Chinese cabbage, water bamboo, lettuce, bamboo shoots, radish, etc.). ) and fruit. Change the order of eating when eating (eat vegetables with large volume and low calories first, and then eat meat dishes). Chew slowly, eat less fast food, no buffet, no supper, write a health diary (meal record) every day, and strengthen self-discipline.

2. Aerobic exercise as a supplement

While adjusting the diet, we should also encourage aerobic exercise, that is, walking, jogging, kicking shuttlecock, jumping rubber bands, riding bicycles, playing Tai Ji Chuan and other light activities. During exercise, the heart rate should not exceed 145 ~ 155 beats/min, and the principle is not to feel tired after exercise. Moderate exercise can not only increase energy consumption, but also promote the synthesis of protein in the body, thus making people refreshed and have an indescribable sense of "health".

3. Appropriate medication

In addition, proper medication is sometimes necessary. But to put it better, doctors can keep abreast of the progress of weight loss through regular dispensing, so as to carry out targeted drug treatment and psychotherapy in the process of diagnosis and treatment.