There are many ways to lose weight. When choosing weight loss methods, physical weight loss and diet should be given priority to, and oral drugs should not be given priority to. The common methods to lose weight are: ① preventive weight loss, ② exercise weight loss, ③ behavioral weight loss, ④ mechanical weight loss, ⑤ sauna weight loss, ⑤ gypsum weight loss, ⑦ paraffin weight loss, ⑧ surgery weight loss, ⑨ massage weight loss and ⑩ electronic weight loss. Among them, diet pills cannot be widely used. Drug weight loss is a poor weight loss method developed on the basis of the above physical and chemical weight loss. There are two ways to lose weight: suppressing appetite and promoting metabolism. Drugs to lose weight have many side effects and should be avoided as much as possible. Roughly divided into the following categories:
First of all, a reasonable diet
The ancient way of longevity and health preservation in China advocated light taste, which was really beneficial to human health. Scientists point out that if you eat too much salt, you are prone to high blood pressure. Obesity has nothing to do with salt. When the salt intake is too high, it is necessary to drink more water physiologically. Drinking too much water weakens the transport function of the spleen and stomach, causing edema and obesity. Therefore, it is required to eat light food regularly and reduce salt intake, generally 5 grams per day is appropriate.
Scientifically arranging three meals a day and reducing weight and preventing obesity.
Under normal physiological conditions, most people are used to having three meals a day. The biggest consumption of human body is in the morning of a day. Because after a night of digestion, the stomach has been emptied. If you don't eat breakfast, the energy consumed by the whole morning activity will be completely provided by the dinner the day before, which is far from meeting the nutritional needs. Chinese food is eaten quickly and much when you are hungry, and the intake often exceeds the sum of breakfast and lunch, resulting in excess calories, which are stored in the body in the form of fat, making the body fat. Many obese people often skip breakfast to lose weight, especially young lesbians. This will easily lead to acute gastritis, bloating, acute pancreatitis, coronary heart disease, myocardial infarction and so on. If you eat at night, you will produce excess energy, and the remaining energy will be converted into fat, which is easy to get fat. So don't eat anything within three hours before going to bed is the best way to lose weight, and pay special attention not to eat wine and meat.
Lose weight: control staple food and limit sweets.
If the original food intake is large, the staple food for three meals a day can be reduced by 50 grams. Gradually control the staple food at about 250 ~ 300g g. Wheat, rice and some miscellaneous grains can be selected as staple foods, but we must strictly limit the amount of food we eat and develop the habit of eating seven or eight times full. Try to eat less or not to eat too much starch and very sweet food, such as sweet potato, potato, lotus root starch, jam, honey, candy, candied fruit, malt extract, fruit juice candy and so on. Some foods containing too much fat, such as peanuts, walnuts, sesame seeds and various animal oils, butter, fried foods, etc., should also be controlled. Non-staple food can use lean meat, fish, eggs, bean products and vegetables and fruits with low sugar content.
Eat fiber to lose weight
Fiber will hinder the absorption of food. Fiber absorbs water and expands in the stomach, which can form a larger volume, make people feel full, help reduce food intake, and have a certain effect on weight control. People can digest and absorb food rich in fiber in a certain period of time, and then discharge waste. People who eat more fiber in their diet chew more often, so they eat more slowly. In this way, the small intestine can slowly absorb nutrients, and the blood sugar level is difficult to rise. Because dietary fiber can promote intestinal peristalsis, if eaten in large quantities, constipation will naturally decrease, and the incidence of colorectal cancer will also decrease. Therefore, obese people should eat more fiber.
Lose weight quickly: the "new diet revolution" with high protein
Principle: High-carbohydrate foods can lead to obesity, uncontrollable hunger and appetite. Therefore, limiting the intake of carbohydrates and absorbing a lot of high-protein foods can reduce weight and keep slim. The cycle of this diet is two weeks. In the 14-day slimming plan, you can only eat a moderate amount of vegetables, but you can eat enough milk, eggs, meat and fish. This puts the body into a state of relying on fat instead of carbohydrates to provide energy.
Lose weight with vinegar
Vinegar fever is rising at home and abroad. For example, obese people in America and Japan are drinking vinegar to lose weight. Vinegar contains volatile substances, amino acids and organic acids. It is reported that taking 15~20 ml of vinegar every day can play a certain role in losing weight. In recent years, a kind of "brown rice vinegar essence" produced in Japan is solid particles, which is easy to carry and take. Take 20 pills a day, and you will have obvious weight loss effect in one month. A kind of health vinegar made in Shanghai is also very good. In daily life, there are many ways to eat vinegar. You can dip it in, mix it with raw food, or put a little vinegar in the soup to adjust your appetite.
Drink water or soup in moderation to lose weight.
Drinking water is an indispensable demand in people's daily life. You can eat watermelon and tomatoes to quench your thirst in summer. Watermelon juice, winter melon soup, diuresis Excessive water restriction can make obese people sweat gland secretion disorder, which is not conducive to body temperature regulation, especially urine concentration, metabolic residues are not easy to discharge, and can also cause symptoms such as polydipsia, headache and fatigue. Proper drinking water can replenish water and regulate lipid metabolism.
Drink soup often to keep healthy. Drinking soup is good for human health. It is found that soup is a good appetite suppressant. So some obese people use soup to lose weight. Drink more soup when eating at ordinary times to reduce the intake of staple food, so as to achieve the purpose of losing weight.
Lose weight with slimming tea
Functional and toxicological experiments show that slimming tea can promote fat metabolism and decomposition, maintain normal physiological functions, and overcome the shortcomings of replacing diet products, expelling foreign exchange products and inhibiting nerve products. , destroy the diet, reduce human function and induce other diseases. The better slimming tea product is slimming tea, which has no rebound, diarrhea, fatigue, satiety, anorexia and no side effects. It is a real green high-grade slimming tea product, and also has pharmacological effects of expelling toxin, caring skin, whitening skin, lowering cholesterol, preventing arteriosclerosis, reducing weight, diminishing inflammation and resisting aging. Contains a large number of active fat-clearing factors, which can promote fat metabolism and decomposition, accelerate the burning of excess fat in the body, maintain the balance of fat metabolism, and fundamentally put an end to fat accumulation in the waist, abdomen and buttocks of human body.
Lose weight and eat slowly.
Slowing down the speed of eating at ordinary times can achieve the goal of losing weight. Japanese researcher Nakamura observed that obese men consumed the same amount of food in 8~ 10 minutes, while thin men consumed it in 13~ 16 minutes. In addition, he also investigated the number of times food was chewed. The results show that obese men need 7.7 times, obese women need 8./kloc-0 times, and ordinary men need 8.9 times. Then he tried to lose weight by slowing down his eating. The results showed that obese men lost 4 kg after 19 weeks, while obese women lost 4.5 kg after 20 weeks. Therefore, Nakamura pointed out that when food enters the human body, blood sugar will rise; When blood sugar rises to a certain extent and the appetite center of the brain sends a signal to stop eating, it often has eaten too much food. So fast food can lead to obesity. If you slow down the speed of eating, you can effectively control your food intake and lose weight. Therefore, you should chew slowly when eating.
Drink less to prevent obesity.
The main component of wine is alcohol, which is high in calories and can promote the deposition of fat in the body. Every liter of alcohol can produce 7 kilograms of heat. Protein, sugar and fat can also generate heat (1g protein and sugar each generate 4 kilocalories, and 1g fat generates 9 kilocalories), but they contain ingredients beneficial to human body. And alcohol, which only contains calories, makes people blindly fat. It has been calculated that a large bottle of beer is about half a bowl of rice. Especially some people like to drink it after meals or before going to bed. If they often drink a lot and eat high-calorie food, it may cause excess calories, increase the accumulation of subcutaneous fat, and lead to obesity.
Eating lean pork won't make you fat?
Some people think that fat contains a lot of fat, and people will get fat if they eat too much blood fat. And pure lean meat contains protein, which has high nutritional value, so the more the better. This view is actually incorrect. 1. 100g Lean pork contains protein 16.7g, but its fat content is 28.8g Lean pork is actually not a high-protein and low-fat food. Its fat content is even higher than that of protein. So eating too much lean meat will greatly increase the intake of animal fat. Second, people's fatness is related to the calories they consume.
Can you lose weight by drinking coffee?
Some people think that coffee can "scrape" oil and water, which has exciting effects. Drinking more coffee may help you lose weight, but it's not. First, coffee can stimulate gastrointestinal secretion and increase appetite. Second, coffee contains caffeine, which can significantly increase the free fatty acids in the blood, which is the raw material for the synthesis of triglycerides in the liver. Third, people often add sugar to coffee. Therefore, people who like to drink coffee will not lose weight, but will gain weight easily.
Fat-consuming diet
1, black rice, black rice porridge: Experiments show that the pigment in black rice is the strongest among all kinds of rice. In addition, this pigment is also rich in flavonoids active substances, which is five times that of white rice, and is very effective in preventing arteriosclerosis. Therefore, black rice has always been considered as a nourishing health care product. Slimming men and women.
Practice: When cooking black rice porridge, soak it in clear water for 24 hours and wash it as many times as possible. Remember to soak rice in water and cook it with rice, so that you can eat all the nutrients of black rice. You can have some milk and eggs for breakfast. Breakfast and lunch are full, and dinner is only seven points full.
Drinking tea (oolong tea, Tieguanyin): This is my personal way to lose weight. Get up with a cup of hot tea in the morning and stick to it for a month, and the effect is obvious. Maybe you will love it, too. Convenient, effective and simple.
Clear beef soup: this soup has a particularly good effect of clearing the stomach, and it is definitely a very good breakfast with some soda biscuits. Unlike eating beef and beef bones, this clear soup is usually made of cow hind legs, onions, carrots, egg whites and some red wine. First chop the meat into paste, pour in red wine, add onion and black pepper, and finally add some egg whites. After the fire boiled. It tastes a little sweet and has a strong beef flavor, which will be refreshing all day. This beef soup can not only clean the stomach, achieve the effect of losing weight, but also improve human immunity. It is completely protein food, and its nourishing effect is as famous as Astragalus membranaceus.
4 eat potatoes: potatoes are rare foods, rich in dietary fiber, and also contain a lot of vitamins and minerals. Every148g of potato produces only 100 calories, the real starch content is less than 2%, and it contains no fat, which can effectively control the total fat intake in people's daily diet. Slimming men and women.
Therefore, potato is an ideal diet food. Few people eat potatoes as the staple food in Chinese food, and most people eat them as vegetables. In order to lose weight, you should take potatoes as a main meal, such as boiled potatoes, potato chips or potato cakes, and eat them once a day, which will definitely help prevent overnutrition or reduce excess fat.
Eat fruits: oranges, kiwis, bananas, tomatoes, pineapples, etc. Are conducive to weight loss.
Fat-consuming diet
Slim Meal 1: Witch Slim Soup
Soup stock: onion (4-6), tomato (4-6), broccoli (1), green pepper (2), celery (1), salt (a little). Dice all soup materials, simmer in boiling water for 1 hour, and drink with soup residue every day. Vegetable soup with the following food:
Day 1: All-day fruit meal (except bananas);
The next day: vegetable meal (except dried beans and millet, leafy varieties should be selected), and a boiled potato should be added to dinner;
The third day: the menu collocation of the first day and the second day (except potatoes);
The fourth day: unlimited skim milk plus 8 bananas;
Day 5: beef and six tomatoes, drink 8 glasses of water all day;
Day 6: Not limited to beef and vegetables;
Day 7: Brown rice, vegetables and fruits; Drinking: water, black coffee, fresh juice without sugar. Not edible: bread, fried food, alcoholic drinks, carbonated drinks and diet drinks.
Nutritionist's comment: the vegetable soup is good in proportion, which is beneficial to lose weight, but the seven-day recipe is unreasonable; Lack of dietary fiber; All-day fruit meals contain high sugar content, and eating high-sugar fruits will also make you fat, so you should also pay attention to the weight when eating according to the menu; In addition, this menu lacks carbohydrates and is not suitable for long-term consumption; Coffee is not recommended.
Diet 2: 3 Apple Diet
Operation method: eat only apples for three consecutive days, and don't eat other fruits and food; You can eat apples according to the time of three meals, or eat them when you are hungry until you are full; Any kind of apples will do, but red apples are the best. Nutritionist's comment: Apples are high in sugar and calories. After eating apples for three days, the extra calories will naturally turn into fat. Although the weight will drop after three days, only the water will be lost, and the fat may be quietly accumulated due to the excess calories consumed within three days. This is also the reason why some "diet meals" stopped and then rebounded sharply.
Diet reference recipe
Breakfast: whole wheat bread, eggs (optional), soybean milk (low-fat or skim milk) and a fruit.
Chinese food: 1 2 (preferably coarse grains), 50 grams of chicken or beef, 200 grams of vegetables.
Dinner: staple food 1 2, fish, vegetables and soup.
Before going to bed: skim milk and a small apple
You can add fruit or yogurt between meals.
Diet 3:
Breakfast: 2 kinds of raw tomatoes, cucumbers or green leafy vegetables, grapefruit, strawberries, cherries, yacon or pitaya; Cocoa powder, protein powder, egg, duck egg or quail egg, choose1-2; Sugar-free soybean milk, lemon juice or green tea, choose 1.
Lunch: choose two kinds of raw tomatoes, cucumbers, wax gourd, eggplant, green peppers or leafy vegetables, grapefruit, strawberries, cherries, yacon or pitaya; Eggs, duck eggs or quail eggs, meat, fish, seafood or animal offal, choose1-2; Cocoa powder and protein powder, either one; Laver soup, soybean milk soup or egg soup, choose one.
Dinner: 2 kinds of raw tomatoes, cucumbers, wax gourd, eggplant, green peppers or leafy vegetables, grapefruit, strawberries, cherries, yacon or pitaya; Cocoa powder, protein powder, tofu, bean skin or tofu, 1-2 kinds; Fish soup, broth or bone soup, choose one.
Second, the three principles of weight loss
When it comes to losing weight, I'm afraid the first thing that comes to mind is diet and exercise. Weight loss methods that do not diet or exercise;
1, reasonable arrangement of three meals
Eating only high-fiber cereal and low-fat fresh milk for breakfast can not only help defecation, but also be very nutritious and healthy. As for meat and seafood, they are reserved for Chinese food. You can have something light for dinner, and vegetables are the majority.
2. Stand for half an hour after dinner.
In fact, the biggest reason why women get fat is negligence. Because I am busy with work and study, I have no time to allocate my life reasonably and arrange my own diet and daily life. In fact, you can stand for at least half an hour after a full meal, which can not only avoid the trouble of fat accumulation on your stomach, but also save makeup afterwards.
3. Fasting for 5 hours before going to bed
A big taboo of losing weight is to eat before going to bed. When you sleep, your body doesn't need to exercise, and everything you eat will be absorbed by your body and become fat. If you can't stand hunger, you can only eat a small amount of boiled vegetables or fruits.
As long as you can abide by these three principles for a long time, you will naturally stay slim and beautiful, and you can also enjoy delicious food, which is very simple and convenient.
[Edit this paragraph] weight loss misunderstanding
Myth 1: You can lose weight by eating fruit meals continuously.
Researchers at Boston University School of Medicine believe that although fruits are rich in vitamins and carbohydrates, and the benefits of fruits are endless, their nutritional components are relatively single, especially lacking the necessary protein. Long-term single fruit slimming will inevitably lead to the loss of nutrients such as protein and minerals in the body. Slowly, the body will issue a danger alarm. A single diet, like fruit slimming, will reduce the intake of many nutrients. Over time, the lack of comprehensive and balanced nutrition in the body is harmful.
Myth 2: The greater the intensity of exercise, the better the effect.
The movement of thin people should follow the principle of gradual progress, which varies from person to person. Different people, that is, different objects, different obesity situations should be treated differently, and targeted physical exercise should be carried out. Step by step, that is, the principle of gradually increasing exercise load, only a certain intensity of stimulation can change the adaptability of the body. Too little exercise has no exercise effect, but too much exercise will cause damage to physical function. Don't take the method of "overeating" in physical exercise, suddenly increase the amount of exercise or suddenly interrupt the practice. Only by mastering the principle of gradual progress and varying from person to person can we achieve the best results in the shortest time.
Myth 3: You can lose weight by jogging for 30 minutes at a time.
It is unscientific to lose weight like this. Practice has proved that only when the exercise lasts for more than 40 minutes can the body's fat be mobilized to supply energy with glycogen. With the extension of exercise time, the amount of fat energy supply can reach 85% of the total consumption. It can be seen that there is no obvious fat consumption in exercise shorter than 40 minutes, regardless of the intensity.
Myth 4: Eating fatty foods will make you fat.
Teenagers who rarely eat dairy products, high-fat or low-fat diets are more likely to be obese than those who eat medium-fat diets. In the process of slimming, fat does not always play a negative role. Edible fat can not only be quickly converted into fat and stored in the body, but also the decomposition of fat can inhibit the synthesis of fat in the body to some extent. The best diet recommended by researchers includes moderate fat and more fruits, vegetables and dairy products.
Myth 5: Eating diet pills can get immediate results.
The fact is, slimming is not a day's work, nor can you achieve your goal by taking a few diet pills. Diet pills may have many side effects, and different kinds of drugs have different side effects. Commonly used appetite suppressants can cause mild insomnia, dry mouth, dizziness, depression, fatigue, constipation, nausea and so on. Some diet pills may cause hypertension and tachycardia; Others may cause drug-induced liver injury. Drugs that reduce intestinal fat absorption may cause side effects such as diarrhea and fat-soluble vitamin malabsorption. Laxatives can cause dehydration of the body, and even lead to electrolyte disorder in severe cases. What's more, many obese patients take so-called slimming remedies with unknown ingredients to treat obesity, and its harm is self-evident. Step by step, on the basis of diet control and reasonable exercise, and according to the doctor's advice, the slimming method is feasible.
Myth 6: Eating spicy food can make you slim down.
The effect of eating spicy food is not as great as imagined. Eating more spicy food will have an impact on gastrointestinal function, increase the stimulation of gastric mucosa, and easily cause gastric bleeding. Moreover, eating too much irritating food will make the skin rough and prone to acne, which is definitely not worth the candle.
Myth 7: Take more exercise and eat too much food.
Facts have proved that people who feel that they eat too much and exercise too much can only gain weight in the end. If a habit is formed, the result can only be harmful. If you often use prolonged exercise as an excuse for overeating, you have actually put yourself in an overtraining situation, so your body has no time to recover from overtraining fatigue. People who often overeat in one meal should slightly increase their intensity in the next aerobic training or reduce their calorie intake in the next meal.
Myth 8: lose weight quickly
Professional weight-loss hospitals will choose a healthy weight-loss speed according to the degree of obesity, and a single pursuit of speed will affect people's health.
Myth 9: Choose the wrong way to lose weight:
Lose weight on an empty stomach: not eating can really lose weight, but it will lead to insufficient intake of essential substances such as trace elements, which will lead to the occurrence of diseases and affect health. An empty stomach will lose water instead of fat, and will soon rebound.
Diarrhea to lose weight: Diarrhea will have many side effects, from dizziness and fatigue to dehydration shock, which will endanger people's lives.
Myth 10: Wear slimming clothes to lose weight;
Slimming clothes can only keep the elasticity of human skin, only play a certain appearance role, and can not achieve the purpose of real weight loss. Long-term use will affect the local blood circulation of human body, which will lead to other diseases.
Myth 1 1: buy diet pills to lose weight;
Beauty lovers must go to formal channels to buy slimming products under the guidance of doctors after a comprehensive examination. If you don't choose properly, you won't achieve the ideal effect and even affect your health.
Myth 12: Wrong concept of losing weight;
Some women who love beauty think that the thinner they are, the more beautiful they are. In fact, this view is wrong Leonardo da Vinci, the master of world aesthetics, thinks that the skin is shiny and elastic, the proportion of all parts of the body is coordinated and balanced, and it is healthy without other diseases.
Third, physical exercise.
Wear slimming clothes that suit you, do exercise and increase energy consumption. Aerobic exercise is the most effective exercise to lose weight, especially those that consume more energy, such as jogging, mountain climbing, brisk walking, ball games and swimming. It is best to finish every exercise continuously without stopping in the middle. Every exercise must consume 300 kilocalories. Usually, this kind of exercise leads to a rapid heartbeat or sweating. Exercise can improve the metabolic rate of human body, but the effect is only two days at most, so the most important thing is to keep exercising. If you can't do it every day, do it at least once every two days. For an extremely obese person, even walking can be a great burden. Therefore, when choosing the type of exercise, we should do what we can, or focus on physical load, and gradually increase the amount of exercise to avoid cardiopulmonary overload or muscle and joint injury.
Fourth, the most suitable weight loss exercise for women
First, swimming:
In summer, nothing is more economical than swimming, and it kills two birds with one stone. It's too hot. Jumping into the water to lose weight by skipping rope is awesome. The data shows that the thermal conductivity of water is 26 times that of air. If heat dissipation in water at the same temperature is more than 20 times faster than in air, it will effectively consume people's heat. The test shows that swimming in water 100 meters consumes heat energy 100 calories, which is equivalent to running 400 meters on land, riding a bike 1000 meters, or skating 1500 meters.
In addition, "due to the action of water waves, the human epidermis is constantly rubbed, so that the skin is relaxed and rested, so the skin of people who swim often is smooth and soft."
Second, climb the mountain:
The effect of climbing mountains to lose weight in summer is remarkable. The city is sunny and sweltering. Go to the suburbs, where the temperature is at least two degrees lower, plus rich vegetation, fresh air, and the mood becomes very happy. Climbing a mountain in hot weather will increase physical exertion by about 20%-30%. The best way to lose weight is aerobic exercise, and mountain climbing is the best aerobic exercise. Every time you climb a mountain to get ready for a rest, take a watch and measure it: the heartbeat is 120 per minute, which can last for 10 minutes, indicating that exercise has achieved the purpose of burning fat.
Third, take a walk:
Friends who are too lazy to move in hot weather can take a walk instead of walking along the road. Car exhaust pollution is serious and go to the park. Find someone with water and trees, and the tickets are not that expensive. I often go to yuyuantan park, and the ticket is only two yuan. There are various sports and fitness programs here, which are suitable for all kinds of people: sword dancing, gun dancing, playing Tai Ji Chuan and Mulan fan dancing; Dance folk dances here and ballroom dances there. Singing left and right is better than sleeping in at home.
Other auxiliary measures to lose weight include: eating more fruits and vegetables and eating less staple food and sweets. However, having said that, the most important thing is "persistence".
Verb (abbreviation for verb) drug therapy
Diet pills, as the name implies, are drugs with weight loss effect. Generally, weight loss can be achieved by inhibiting appetite, increasing energy consumption and inhibiting intestinal digestion and absorption. In addition, some diet pills adopt Chinese herbal medicine formula.
Coiling method
Generally speaking, when choosing slimming products, we should pay attention to the following questions:
1, mechanism See clearly the weight loss mechanism of the drug in the instructions to ensure safety and effectiveness;
2. The certificate depends on whether the product has obtained the relevant quality certificate issued by the Ministry of Health, and the quality of the product with the certificate is guaranteed;
3. Consult the hotline of the product first to ask about the specific situation of the product, investigate and understand clearly, and listen to the opinions of peers;
4, the batch number should pay attention to the product approval number, whether it is approved by the authoritative presiding organ of the state, such as the batch number of Sinopharm. Generally speaking, the audit requirements of the state presiding organ are stricter than those of the local examination and approval authorities, and the products that can pass the examination and approval of the state presiding organ are safe and reliable in quality.
5. Try to choose some big brands. Large manufacturers have strong overall strength, clear product development objectives, advanced technical force, high quality assurance and perfect after-sales service.
Obesity is considered to be the result of environmental factors that lead to obesity, and it is also the adaptive response of human beings to intermittent satiety and hunger in the process of evolution. Drugs are used to increase energy consumption and suppress appetite. Caffeine, for example, generally increases the activity of the body by refreshing, and at the same time reduces the water in the body due to diuresis; But the latter effect can only temporarily reduce weight. The function of diet pills can not be simply considered as "losing weight", but "keeping weight in a state of losing weight for a long time". Most people can't lose weight after taking diet pills, but they rebound after losing weight.
Risk: Some weight-loss products on the market contain fenfluramine, furosemide, thyroxine and other harmful ingredients. Consumers will not lose weight, but will damage their health. It is recommended to have the guidance of doctors and other personnel when using drugs.