1, how to lose weight is reliable
Obesity affects the body and mind.
"The data shows that the number of overweight adults in China has reached about 266 million, and the number of obese people has reached about 93 million. The absolute number of obese people in China ranks first in the world, and 15 people are obese. " Professor Wang Cunchuan, chairman of the Obesity and Diabetes Surgeons Committee of the Surgeons' Branch of the Chinese Medical Association and vice president of the First Affiliated Hospital of Jinan University, said that most obese patients will have anxiety and depression, and some even show rebellious personality.
Professor Wang Cunchuan said that there are many reasons for obesity, which are related to heredity, genes, intestinal flora and living habits. The ultimate reason is the imbalance of calories, eating more and drinking less, and the human body converts excess calories into fat and stores them.
Take diet pills carefully.
Some stars in the entertainment circle choose to take diuretics to lose weight. Wang Cunchuan said: "To put it bluntly, diuretics are an extremely unhealthy way to lose weight by reducing water in the body through chemical agents, because it is very likely to cause fatigue or even dehydration of users, and it will also affect the kidneys. Long-term use will greatly increase the risk of heart disease and kidney disease. "
There are also many "intestine washing" projects advertised as "beauty beauty, slimming down", which make many beauty lovers flock to them. "People's large intestine only absorbs water at ordinary times, so intestinal lavage only washes out the water in the body." Wang Cunchuan said that the most important thing is that intestinal lavage can easily cause gastrointestinal dysfunction. In addition, Wang Cunchuan reminded that to eat diet pills, we must first determine its ingredients. Some diet pills improve metabolism by promoting hyperthyroidism hormones, some suppress appetite through brain nerves, and even laxatives. Some drugs may make users addicted, so they must be taken under the guidance of a professional doctor. No matter what kind of diet pills, they are not as safe as 100% and have no side effects. Long-term use will affect the functions of brain, heart, kidney and gastrointestinal tract.
The best way to lose weight is exercise.
"For severely obese people, simple dieting and physical exercise are difficult to achieve obvious results. Weight loss surgery should be the only long-term effective method. " Wang Cunchuan said that if the body mass index (BMI) is above 32.5 and you can't lose weight effectively, you should actively consider doing weight loss surgery.
Wang Cunchuan introduced that weight loss surgery technology is relatively mature. At present, laparoscopic gastric bypass and sleeve gastrectomy are commonly used methods in the medical field. More than 2000 cases of bariatric surgery were performed in Guangdong Province, and the First Affiliated Hospital of Jinan University performed 1 000 cases.
Many dieters choose to eat meal replacement. Is it healthy? Wang Cunchuan believes that meal replacement food should be targeted at specific situations and vary from person to person. If it is a meal replacement food with safe ingredients and the user has no metabolic diseases, it is no harm to take some under the guidance of a professional weight loss surgeon to increase satiety. But the only way to lose weight that can really be called healthy, green, without side effects and suitable for all kinds of people is to have a reasonable diet and strengthen exercise. (Reporter Intern Pang Liyuan correspondent Zhang reports)
2. Effective ways to lose weight
Weight loss method 1: reduce calorie intake.
Nutritionists believe that whatever you control-protein, carbohydrates or fat-will eventually reduce your calorie intake.
If a person consumes less than 800 calories a day, he can lose 10 pounds in six weeks. If you eat 500 calories less, you will lose weight 10 kg in two and a half months.
Method 2: Eat less high-fat food.
Experts point out that every 1 g of fat equals 9 kilocalories. Compared with fat, carbohydrates and protein contain much lower calories per gram, about 4 kilocalories.
Therefore, to lose weight, you don't have to eat less. You can replace the high-fat food you eat every day with fresh vegetables, fruits and grains (such as cream). Experts believe that if you only eat 20-40 grams of fat every day, you will lose weight 10 kg in two months.
However, not everyone can lose weight by eating less fat. If you eat too much carbohydrate, you will get fat.
Method 3: Reduce food intake.
If you want to lose weight, you don't have to give up your favorite food. It's important to control it. If you prefer a certain food and eat a lot, you should pay attention to reducing the portion every time.
Instead of eating 200 grams of meat four times a week, eat 100 grams each time, so that you can consume less calories of 1200 kilocalories and lose weight in about seven and a half months.
It is suggested that dieters put a scale in the kitchen and put up warning signs to remind themselves of the weight of food intake.
Method 4: Eat more liquid food.
It is very convenient to cook liquid food at ordinary times. If you only eat liquid food or drink once a day, you can lose weight 10 kg in 8 months. Liquid food should be diversified to avoid nutrient deficiency.
Under the guidance of a doctor, you can even have two meals a day. This can reduce 10 kg in five weeks. However, it is necessary to ensure that the selected liquid food can provide the nutrition and protein needed by the body and ensure three meals a day.
Method 5: lose weight.
Walk 5 kilometers in 45 minutes, 1 time every day, five days every week, and you will lose weight 10 kg in six months. If you walk 6.5 kilometers in 45 minutes, you will lose weight faster.
Some people may say "no time for a walk". In fact, time is squeezed out. Cardiovascular doctors point out that this method of losing weight may increase appetite.
Therefore, before or after a walk, you can eat some low-fat food or fresh fruit and drink plenty of water to replenish the body water reduced by sweating.
Weight loss method 6: fixed exercise
Doing regular exercise 3-5 times a week is a good way to reduce body fat, lose weight, increase muscle and make you energetic.
Running: 5 times a week, 45 minutes each time, at a speed of 170 meters per minute, you can reduce 10 kg in 3 months;
Dance: 6 times a week, each time 1 hour, 4 months can reduce 10 kg;
Swimming: 4 hours a week, 4 months can reduce 10 kg;
Cycling: 4 times a week, each time 1 hour, each hour15km, and 5 months can reduce10kg.
If you haven't exercised regularly before, you should do less at first so as not to hurt your health. Excessive exercise will increase food intake and fail to achieve the goal of losing weight.
Weight loss method 7: strength training
Strength training can strengthen muscles. The more muscles, the faster the metabolism. Lift weights three times a week for 45 minutes each time. 10 month can reduce 10 kg.
In order to avoid hurting your health, you should ask a coach to help you choose the right weight and make an appropriate exercise plan. Stretching should be done before and after exercise to keep the flexibility of the body, and the weight and frequency of weightlifting can be gradually increased.
Weight loss method 8: reduce calorie intake combined with walking
Replacing Coca-Cola with soda water can save 150 kilocalories per day. If you add a 45-minute 5-kilometer walk five times a week, you can lose 10 kg in three months.
If you reduce more calories and keep walking, you can lose 10 kg in 7 weeks.
Weight loss method 9: reduce fat intake and lift weights.
This method of losing weight can consume excess fat in the body, keep a good figure, increase muscles, accelerate metabolism and promote cardiovascular health.
Eat 20 grams less fat every day, lift weights for 20 minutes three times a week, and you can lose 10 kg for three and a half months.
Weight loss method 10: the best way to lose weight
According to the above nine methods, make a plan that can be implemented step by step. The most ideal combination plan is to control fat intake and strengthen exercise and strength training.
As long as you are confident and keep doing it, you will definitely achieve the goal of losing weight, strengthening muscles, promoting cardiovascular health and body metabolism.
Reduce the intake of 100 kcal every day, walk three times a week for 30 minutes, and do weightlifting twice a week for 40 minutes. This combination can reduce 10 pounds in five months.
It may not be appropriate to combine the three methods at the beginning, and try to increase them gradually. For example, add and do methods one by one. Be patient and don't rush for success!