Weight loss method:
First of all, we should control the diet, limit the total energy intake to 1000- 1500kcal/ day, and reduce the fat intake, which should account for 25%-35% of the total energy, and the diet is rich in fruits, vegetables and dietary fiber;
Lean meat and vegetable protein are used as sources of protein. There should be enough high-quality protein in the diet to lose weight. In addition to the necessary nutrition, it is also necessary to supplement the necessary vitamins, minerals and adequate water.
We should also change our eating habits and chew slowly when eating, which can slow down the absorption of nutrients and control energy intake. The goal of diet control is to control the weight loss at about 0.5- 1 kg every month and 7-8% in six months.
Obese patients had better make a strict diet plan under the guidance of a special dietitian.
During exercise, the utilization of fatty acids and glucose in muscle tissue is greatly increased, so that excess sugar can only be used for energy supply, but not converted into fat storage.
At the same time, with the increase of energy consumption, the stored adipose tissue is "mobilized" to burn for energy, and the adipose cells in the body shrink, thus reducing the formation and accumulation of fat. This can achieve the purpose of losing weight.
Weight loss exercise should emphasize scientificity, rationality and individualization, and master the appropriate amount and degree of exercise according to its own characteristics.
Extended data:
Causes of obesity:
Obesity can be divided into simple obesity and secondary obesity. Simple obesity has no clear cause, which may be related to heredity, diet and exercise habits.
It can also be called primary obesity in medicine. In all obesity, more than 99% is simple obesity. The exact pathogenesis of this obesity is still unclear.
As long as any factor can make energy intake exceed energy consumption, it may cause simple obesity. These factors include age, overeating, too little physical activity, social and psychological factors, genetic factors, adipose tissue characteristics and so on.
According to the causes of obesity, secondary obesity can be divided into hypothalamic obesity, pituitary obesity, hypothyroidism obesity, obesity caused by Cushing syndrome, hypogonadism obesity and so on. It is caused by diseases of hypothalamus, pituitary gland, thyroid gland, adrenal gland and gonad respectively.
Iatrogenic obesity means that some patients' obesity is caused by taking some drugs, which is generally called iatrogenic obesity.
References:
Baidu encyclopedia-lose weight