Who needs to lose weight?
Body mass index Body mass index is the weight (kg) divided by the square of height (m). Adult body mass index should be kept at18.5 ~ 24kg/m2. Being too thin (body mass index < 18.5), overweight (body mass index < 27) or obese (body mass index ≤27) is harmful to health, and people with body mass index between 20 and 24kg/m2 have the lowest risk of illness. Overweight and obese people need to adjust their diet, exercise and lifestyle, and some need medication or surgery. For most overweight people, the initial realistic weight loss goal is to reduce 5-7% on the basis of the existing weight, and it is unrealistic to exceed 30%. Losing 5% weight can reduce the risk of hyperlipidemia, hypertension, cardiovascular disease and diabetes.
It's really hard to lose weight.
The calorie requirement depends on factors such as calorie intake and consumption, body composition and age. The recommended daily calories (calories) for overweight or obese people are: light (housewives, office workers, salespeople) is the current weight × 20 ~ 25; Moderate (mechanical operation, nurses, waiters) is the current weight × 30; Severe (farming, fishing, porters, athletes) is the current weight ×35. For men and women with the same height and weight, men can consume more calories because of thinner body tissues and less body fat, and usually lose more weight than women. The metabolic rate of the elderly, regardless of gender, is lower than that of the young, and it decreases by 100 calories every ten years.
In the early stage of weight loss, reduce 500 calories every day, and you can lose 0.5 kg after one week. After three to six months of adaptation, even if the calorie intake is reduced, the weight change will be reduced and slowed down. This is because the calorie consumption is reduced and the hormones that regulate appetite are changed, such as auxin and gastrin, which promote calorie storage. Leptin, peptide YY, cholecystokinin and pancreatic polypeptide, which inhibit appetite, decrease, and these hormonal changes that lead to weight gain can last for at least one year. It is difficult to reduce the metabolic rate, and it is also difficult to follow the weight loss plan for a long time. Many people gain weight after losing weight, not only returning to their previous weight, but even becoming fatter, so only by changing their diet, lifestyle and exercise can they maintain their weight.
Weight loss recipes reveal that a sedentary lifestyle that consumes too many calories is prone to obesity. Popular diets that require rapid weight loss, such as bananas, and fasting for 14 days, are mostly uncommon food combinations or diets and cannot be implemented for a long time. It is suggested that doctors and nutritionists conduct individualized nutrition consultation after evaluation. Common diet strategies are: low-calorie balanced diet.
Eat all kinds of food in a balanced way, and pay attention to the amount of food, so as to get enough nutrients such as protein, sugar and essential fatty acids. Avoid drinking, drinks, snacks and other foods with empty calories and lack of vitamins, minerals and other nutrients.
Low-fat diet
(Dietary guidelines suggest that the daily fat intake accounts for less than 30% of the total calories. Studies have shown that a low-fat diet (accounting for 20-25% of the total calories) can lose more weight (about 3 kg) than a normal or high-fat diet (accounting for 35-40% of the total calories) and maintain the weight loss effect. A 7.5-year follow-up study of 49,000 postmenopausal women over 50 years old found that the group with low-fat diet and more healthy sugary foods (such as fruits, vegetables and whole grains) lost an average of 2.2 kilograms in 1 year, which was 1.9 kilograms more than the control group. In the seventh and fifth years, it decreased by 0.4 kg and remained lower than the control group.
Low sugar diet
If you consume less than 50g of sugar every day, you will produce ketone bodies, decompose liver sugar, lose a lot of water, and lose weight quickly without losing body fat. Studies show that the short-term (2 weeks -6 months) weight loss effect of low-sugar diet is better than that of low-fat diet, but the long-term weight loss (12 months) is not. In addition to reducing sugar intake, we should choose foods with low GI (glycemic index) or GL (glycemic load) to help reduce the risk of diabetes, coronary heart disease and cancer. After 26 and 20 years' follow-up, large-scale research (nurses' health research and health professionals' follow-up research) showed that the group with the highest intake of plant protein and fat in low-sugar diet had a 20% decrease in total mortality and a 23% decrease in cardiovascular disease mortality. Compared with the group with the lowest intake of animal protein and fat, the total mortality increased by 23%, and the cardiovascular mortality increased by 65,438+04%. Therefore, the low-sugar diet should combine the intake of healthy fat (monounsaturated fat/polyunsaturated fat) and protein (fish, poultry and beans) to avoid excessive intake of saturated fat and increase the risk of coronary heart disease.
high-protein diet
Studies have shown that there is no significant difference in long-term weight loss, waist circumference, blood lipid and blood pressure between low-fat diet and high-protein diet. However, a four-week experiment on 60 subjects (quantifying dietary fat intake to increase or decrease the proportion of sugar intake in the total calories and changing the protein ratio) found that the low-fat and high-protein group (sugar accounts for 40% of the total calories) was better than the low-fat and low-protein group (sugar accounts for 55-65% of the total calories). Among the 48 subjects who completed the three-month follow-up, the high-protein group
No matter what kind of diet you take, your daily calorie intake should not be less than 800 calories. The long-term weight loss effect of extremely low-calorie diet is not better than that of low-calorie diet, and it causes a lot of protein loss, hair loss, skin thinning, chills, blood pressure reduction, and also increases the risk of gallstones. After resuming diet, you will definitely gain weight soon. Extremely low-calorie diet is absolutely forbidden during lactation, pregnancy and development.
Dietary compliance is the key to success in losing weight.
This research report, which integrates nearly 7,300 subjects, points out that no matter whether a balanced diet, a low-fat diet or a low-sugar diet is implemented, as long as the calorie intake is lower than the demand, weight loss can be successfully achieved. Compared with no diet control, any diet can lose weight (average 6-8kg in 6 months, 65,438+65,438+0-2 kg in 2 months), and there is no significant difference in weight loss effect among different diets. No matter how the diet composition changes, dietary compliance is the key to success in losing weight. The best weight loss plan is to modify behavior and implement a plan that you like and can be implemented for a long time, so as to give full play to the best effect of weight loss.