1. What kind of people need to lose weight?
The most commonly used index to evaluate obesity in medicine is body mass index (BMI), which is calculated by dividing weight (kg) by the square of height (height in meters). According to the standards formulated by China Obesity Working Group, the body mass index ≥24 is overweight, and the body mass index ≥28 is obese.
Therefore, medical weight loss is not based on whether it is "slim". If your body mass index is overweight, you need to pay attention to your eating habits; If you are at the level of obesity and have diseases such as diabetes, hypertension and gout, then losing weight is an important part of disease treatment.
2. Some misunderstandings of daily weight loss.
There are many ways to lose weight, but there are often many misunderstandings in real life.
Myth 1: Eating spicy food can reduce weight. This is the view held by many people. I think eating spicy food is easy to sweat, and eating a little will make people feel full. Eating spicy food has a certain weight loss effect, but if it goes on for a long time, it will affect the function of the stomach, and there will be a danger of stomach pain or even gastric bleeding in severe cases. And eating too much irritating food will also make the skin rough and acne, but it is not worth the candle.
Myth 2: "insulation" from fat. Fatty foods are resistant to digestion and hunger, and can reduce the intake of starchy foods and snacks after eating, which has a positive effect on weight loss. Some dieters use snacks to satisfy their hunger in order to control their food intake, which leads to weight gain. In addition, corn oil and olive oil containing monounsaturated fatty acids have the function of reducing low density lipoprotein, and are ideal edible oils for weight loss and bodybuilding. Therefore, eating the right amount of fat not only does not affect the body shape, but also is beneficial to bodybuilding.
Myth 3: Drinking water will make your body fat. In fact, only the lack of drinking water will cause the human body to accumulate water as compensation, and it is easier to accumulate fat in the body, leading to obesity. Lack of drinking water may also cause the disorder of human metabolic function, resulting in more energy absorption and less release. Therefore, for dieters, insufficient drinking water not only fails to achieve the purpose of losing weight, but also causes more serious damage to health.
Myth 4: You can lose weight by skipping breakfast. Many people mistakenly think that skipping breakfast can reduce calorie intake and thus achieve the goal of losing weight. As we all know, skipping breakfast does great harm to the human body, is not conducive to health, and will also affect the day's work and life. Therefore, breakfast must be eaten and eaten well, and you can't just eat it.
Myth 5: Tights, saunas and massagers can lose weight. Some "slimming tights" made of plastic will only increase the sweating degree of the wrapped body parts. Sweating only excretes water, not fat. Sauna will emit a lot of sweat, which will make weight loss unreal. It's a pity that all you lose is water, not fat. Once you replenish water, you will regain your original weight. The principle of electrotherapy massager used in beauty salons is to make muscles firm and elastic through current stimulation, rather than directly consuming fat, which has little effect on people who want to lose weight.
3. Several ways to lose weight scientifically
None of the above methods is scientific. How to lose weight is reasonable? Facts have proved that balanced nutrition combined with proper exercise is the only way to lose weight scientifically. The reason why people are obese is mainly because of unbalanced nutrition, such as excessive intake of some nutrients, such as high-calorie fat, and insufficient intake of some nutrients that can promote fat burning and degradation, coupled with inattention to exercise, leading to fat metabolism disorder and obesity.
Here, combining medical knowledge and clinical experience, I recommend five scientific methods to lose weight:
1. Reduce calorie intake: If you reduce the calorie intake of 100 calories every day, you may lose 4 kilograms after about 5 weeks.
2. Change the diet structure: Don't reduce the food intake, but change the diet structure accordingly. Replace high-fat foods with fruits, vegetables and grains. In addition, you can use liquid food instead of daily diet, but you should pay attention to the choice of food to fully provide the nutrition you need.
3. Outdoor exercise: Doing outdoor exercise 3-5 times a week is a good way to burn body fat and improve vitality, but it should be more than 30 minutes each time. You can also walk to lose weight, at least 5 days a week, 45 minutes a day, and the journey is about 5 kilometers. Pay attention to keep a certain speed, not too slow.
4. Weightlifting: You can also lose weight by strength exercise, because weightlifting can increase muscles. The more developed your muscles are, the faster your metabolism will be. Strength training is not suitable for the elderly. In order to avoid injury, you'd better hire a coach.
5. Drink plenty of water: Drinking water can accelerate the metabolic cycle in the body and promote the burning of fat. In addition, drink less drinks, because the sugar in drinks is too high, which is not good for your health.
4, different constitutions need to know to lose weight.
I. damp heat constitution
Features: shiny face, acne, frequent dry mouth and bitter taste, red eyes, impatience and irritability.
Key points to lose weight: If you are a fat man in damp heat constitution, you are not only fat, but also dirty and shiny, with acne on your face. If you can clear away the damp heat, you will kill two birds with one stone. Eat less fatty foods and sweets to maintain good digestive function and avoid water staying inside or getting wet outside. People in damp heat constitution are suitable for high-intensity and large-amount sports, such as middle and long-distance running, swimming, mountain climbing and various ball games, which can consume excess heat and excrete excess water, thus achieving the purpose of clearing heat and eliminating dampness.
Recommended food:
Foods such as mung beans and cucumbers that detoxify and clear heat.
Taboo food:
All kinds of fried and fried foods with high fat content; Pepper, Chili, Chili, boiled fish, mutton skewers and other spicy foods.
Second, qi deficiency constitution
Features: sallow or pale complexion, pale lips, less glossy hair, less words at ordinary times, low voice, poor spirit, easy fatigue and sweating. Introverted and timid. Be susceptible to colds.
Key points of losing weight: If you are a fat man with qi deficiency constitution, then you may be a soft and lazy fat man. Are you used to being fat? Invigorate qi and spleen, nourish vitality, and immediately make you energetic. People with deficiency constitution are suitable for walking, jogging and dancing. It is also suitable for practicing traditional Chinese medicine health exercises such as Baduanjin and Wuqinxi. The amount of exercise should be small at first, and then gradually increase.
Recommended food:
Japonica rice, beef, chicken, eel, jujube, cherry, grape, peanut and other foods that are beneficial to invigorating qi, strengthening spleen and stomach.
Taboo food:
Cold, bitter, spicy, hot and other foods should not be too greasy and difficult to digest.
Third, peaceful physique:
Features: symmetrical figure, strong, easy-going and cheerful personality.
This kind of person is the healthiest, but once he is fat, he is evenly fat, or strong, and his body is in a balanced state, so it is naturally difficult to lose weight. It doesn't matter. You can lose weight by keeping good living habits and finding an optimal balance.
Key points of weight loss: adjust exercise state. Generally speaking, a person needs to exercise for half an hour every day, and aerobic exercise is better. Change the way and time of exercise. If you usually drive to work, you might as well get off at two stops in advance and walk. If you usually take the elevator on the second floor, you should change this habit.
For a "strong" woman, doing more physical exercise and stretching is beneficial to the curve.
Fourth, Yang deficiency constitution.
Features: fatigue, fear of cold, cold limbs, pale lips, shortness of breath, laziness, lethargy and fatigue.
Key points of losing weight: If you are a fat man with yang deficiency, then you may be fat in vain, with more meat and less elasticity, and no amount of meat can keep you warm, so you can improve your body shape by warming spleen and kidney, eliminating dampness and activating yang. In addition, we should strengthen physical exercise, persist in spring, summer, autumn and winter, and carry out 1 ~ 2 times a day. Specific events focus on physical strength, such as walking, jogging, Tai Ji Chuan, ball games and various dance activities.
Recommended food:
Tea material with aphrodisiac, such as Cordyceps, Ginseng, Walnut, Ginger, Cinnamon, Peanut, etc. Mutton, dog, venison, chicken and other aphrodisiac foods.
Taboo food:
Heat-clearing herbs include honeysuckle, dandelion, cogongrass rhizome, plantain, bitter tea and wax gourd.
Five, phlegm and dampness constitution
Features: Obese body, full abdomen, greasy facial skin, sweaty and sticky, easy to feel sleepy and fond of sweets.
Key points of losing weight: If you are a fat man with phlegm-dampness constitution, then you may have a thick waist, a round belly and a big ass, and are inactive. Remember that the first thing you want to lose weight is to strengthen the spleen and promote diuresis, and eliminate phlegm and turbidity. First of all, we should put an end to sweets, abstain from drinking, avoid overeating and eating too fast. Always eat light and mild food, and eat more fruits and vegetables, especially some foods that have the functions of invigorating spleen, promoting diuresis, removing blood stasis and resolving phlegm.
Recommended food:
Papaya, white radish, jujube, red beans, yam, coix seed, beef and mutton, silver carp, lemon, cherry, chestnut, etc.
Taboo food:
Maltose, pomegranate, grapefruit, loquat, sugar, etc.