Among all the methods to lose weight, lifestyle intervention is recognized by scientists all over the world as the first choice.

Because she is not only the most effective, but also the safest and cheapest.

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 almost all these factors will affect us and affect our weight through unhealthy lifestyles. Therefore, lifestyle is the most direct cause of obesity, and accordingly, we must adjust our lifestyle to lose weight.

Remember the water tank model we talked about last time? The water in the water tank enters and exits, maintaining the dynamic balance of input and output. If we start with a single faucet and take tough measures, such as dieting hard and exercising crazily, the water level may drop quickly, but the balance of the system will be disturbed. Then, there will be various retaliatory changes in the body, including protecting fat accumulation, reducing basal metabolism, and 10 times hunger. Finally, the weight rebounded and fell short.

What we need to adjust is not one aspect, but the whole inside and outside the water tank, that is to say, we should work hard at the same time from the aspects of diet, exercise, stress and sleep, which just constitute our lifestyle. Therefore, the scientific way to lose weight can only be to cultivate a healthy lifestyle, and lifestyle adjustment is the sunshine road to lose weight. If you don't adjust your lifestyle, even if you take diet pills and do weight-loss surgery, you will definitely get fat.

What exactly is lifestyle adjustment?

Three aspects, diet, exercise and psychological factors. Psychological factors are mainly management stress and sleep.

If lifestyle is compared to a triangle, then diet, exercise and psychology constitute three sides of the triangle, which are indispensable. If any one of these factors is not handled well, it may impress the weight loss effect and even make all efforts go to waste.

Let's solve some wrong ideas first.

First, lifestyle adjustment is slow and cost-effective.

I have to admit that the development of a healthy lifestyle is not a one-off event, but for weight loss, a comprehensive and healthy lifestyle is the most cost-effective.

Because losing weight is a systematic project, how to eat, how to move and how to manage stress will all affect the effect of losing weight. Paying attention to only one factor is doomed to get twice the result with half the effort. Studies have shown that if a person can't cope with work pressure, it may take 4-5 times more exercise time and intensity than others to achieve the same weight loss effect. If he can't sleep well, it's no use exercising more.

A healthy lifestyle naturally includes three aspects: diet, exercise and psychological management. If other ways are single-dimensional efforts, lifestyle management is a multi-pronged approach, and efforts at the same time will naturally be the best.

The second misunderstanding is that a healthy lifestyle is too difficult to achieve.

Many people think that a healthy lifestyle is against nature. They eat grass every day, don't eat what they like, keep exercising, go to bed early and get up early. What is the point of living?

First, I got what I wanted. A healthy lifestyle is 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.

For example, giving up junk food may not be used to it at first, but after repeated restraint, your taste nerve and intestinal flora will change. Before long, you will eat unhealthy food again, and your body will not adapt.

A healthy lifestyle is the sum of all kinds of behaviors that make you live healthier on the premise of satisfying your social attributes.

He has two requirements.

First of all, of course, health. If you are healthy, losing weight is only a by-product.

As a saying in Walden: When you realize your dream, the key is not what you get, but what kind of person you become in the process of pursuing.

Secondly, it should conform to a person's social attributes and meet her family, work and social needs.

A healthy lifestyle must be your own, something you can stick to and even get used to for a long time. Not only will it not affect your daily life, but it will also empower your life and let you play your social role better.

For example, under the premise of insufficient energy, should we eat more meat or cheese for this meal? Is it necessary to play sports for a few years or something? Under the exercise principle I gave you, it is your freedom to walk fast or swim every day, to exercise for one hour today and not to exercise tomorrow, or to exercise for 30 minutes every day.

As long as you establish your own healthy lifestyle, these are all under your control. You see, did you untie the knot in many people's hearts?