Weight loss products have better effects when combined with diet. The principle is: regular life, reasonable diet, mainly chicken, duck, fish, meat, eggs, fruits, milk, seafood and vegetables.

Vegetables: cucumber, tomato, wax gourd, loofah, celery, lettuce, leek, radish, mung bean sprouts, pepper, garlic and fungus.

Fruits: small red fruit, kiwi fruit, strawberry, cherry, bayberry, apple, pear, grape, watermelon, etc. Eat less if the sugar content is high. )

Meat: lean beef, rabbit, pigeon, pheasant, black-bone chicken, duck, quail, trotters and chicken feet.

Aquatic products: crucian carp, carp, yellow croaker, shrimp skin, crab, jellyfish skin, kelp, laver, laver and shellfish.

Eggs and milk: boiled eggs, tea eggs, pure milk and skim milk.

Main taboos: oil, sugar starch, staple food, wine, drinks, fat meat, potatoes, lotus roots, vermicelli and so on. Foods with high sugar content, such as ice cream, chocolate, candy, cream, cake, etc. Dried fruits, such as peanuts, cashews, pine nuts, etc.

Recommend nutritious diet to lose weight.

Breakfast: 250 grams of fresh milk (or soybean milk, bean curd); One boiled egg, or three quail eggs; 500 grams of cold cucumber; Sichuan pickles (ginger, radish) 100g.

Lunch: steamed crucian carp (250g), or stewed rabbit meat with mushrooms (500g,150g); Roast beef with carrots (500g, 50g) or shredded lettuce (400g, 50g); Wax gourd with golden hook (500g,10g); Stir-fried vines with vegetables (500g) or soybean sprouts (500g) or lotus seeds (500g); A pea soup or green vegetable soup or bean curd soup.

Dinner: boiled shrimp (250g) or braised rabbit meat (250g); Stir-fried spinach or other vegetables (500g); Fried dried bean curd with leek (200g, 50g); 200g of cold shredded radish (or carrot) and 200g of kelp; 250 grams of strawberries.

The above recipes, from the nutritional point of view: fish, eggs, milk, fruits and vegetables, delicacies, complete varieties. Protein, fat, carbohydrates, vitamins, cellulose and trace elements are all available, which can fully meet the human body's demand for nutrition, satisfy appetite and enjoy a rich material life.

Why not eat staple food?

Losing weight is different from simple hunger therapy. Losing weight is not a simple problem of skipping meals, but also requires diet structure adjustment and moderate dieting. According to our requirements, chicken, duck, fish, meat, milk and dairy products, bean products, vegetables and fruits are the main energy sources. Eat breakfast and lunch well, and dinner is mainly light vegetables and fruits. At the beginning of treatment, it is necessary to control the staple food (that is, carbohydrates). After reaching the standard weight, you can resume your normal diet.

Its theoretical basis is: (1) Most obese patients have hyperinsulinemia, and insulin can inhibit fat decomposition and promote fat synthesis. And carbohydrates can increase insulin. In order to reduce insulin level, it is necessary to control carbohydrate intake. (2) Energy consumption of human body, that is, carbohydrate is consumed first, and then fat is consumed. Controlling staple food is to make the body consume more fat. There is no way to consume fat if you eat too much staple food. Do you need exercise to lose weight?

Proper exercise is a scientific and effective way to lose weight. But not all exercise helps to lose weight. Inappropriate exercise may make you "fat".

First, if the amount of exercise increases, the body will be in an anaerobic metabolism state of hypoxia. Instead of fat as the main energy release, it mainly relies on the decomposition of glycogen stored in the human body as energy release. After a short period of strenuous exercise, the blood sugar level will decrease, which is an important reason for hunger. At this time, people often have a strong appetite, which is extremely unfavorable for losing weight.

Second, when doing aerobic exercise, first use the glycogen stored in the human body to release energy; After 30 minutes of exercise, the energy released by glycogen began to be converted into the energy released by fat; Exercise 1 hour or so, the energy required for exercise is mainly fat.

In order to lose weight, we should do endurance aerobic exercise with a heart rate of 120- 160 times per minute for a long time (1 hour for 90 minutes). For example: aerobics, jogging, long-distance swimming and so on.

Can the Hunger Method Lose Weight?

Controlling the "source" and reducing calorie intake, that is, relying on hunger to lose weight, should be effective, but the strong hunger of dieting is unbearable for ordinary people. At the same time, a hungry diet is extremely dangerous.

Hungry dieters suffer from malnutrition, limb weakness, dizziness, decreased resistance and inability to carry out their daily work. Excessive starvation will cause corrosive bile to flow into the stomach through the gastrointestinal tract and induce stomach diseases; It can also cause endocrine disorders, produce anorexia reaction, and make dieters in poor mental state. It is more prone to adverse reactions such as electrolyte disorder and hypotension, which is even worse for health.

Hunger to lose weight, controlling the lipase stored in fat cells is more active. When eating again, the weight is more likely to rise in a straight line, and soon exceeds the weight standard before losing weight, declaring this method of losing weight a complete failure.

Can exercise lose weight?

In order to lose weight, we should do moderate and low-intensity aerobic exercise with heart rate 120- 160 times/minute and endurance aerobic metabolism 1 hour or more. For example: aerobics, jogging, long-distance swimming and so on. Otherwise, it may make you "fat".

When doing a lot of exercise, the blood output from the heart can't meet the body's demand for oxygen, leaving the body in an anaerobic metabolism state. Anaerobic metabolic exercise does not release energy mainly by fat, but mainly by decomposing sugar stored in human body. Because in the anoxic environment, fat can not only be used, but also produce some acidic substances, such as ketone bodies, which reduce human exercise endurance. After a short period of strenuous exercise, the blood sugar level will decrease, which is an important reason for hunger. At this time, people often have a strong appetite, which is extremely unfavorable for losing weight.

In aerobic exercise, glycogen stored in the human body is first used to release energy; After 30 minutes of exercise, the energy released by glycogen began to be converted into the energy released by fat; Exercise 1 hour or so, the energy required for exercise is mainly fat. For example, aerobics, which is common to lose weight and shape, lasts only about 1 hour. In other words, when fat just begins to decompose, people stop exercising, and its weight loss effect is self-evident.

Why does weight loss sometimes stagnate?

In the process of losing weight, the weight will not plummet, and it needs to go through three processes: platform period-stable adjustment period-consolidation period.

In the early stage of weight loss, weight loss continued for a period of time. During this period, protein and water in muscle tissue are lost, so the weight loss is obvious. But this time is short. At the initial stage of weight loss, the negative nitrogen balance of the body decreases after a period of adaptation, especially in the case of high-quality protein supply, the negative energy balance is mainly made up by consuming body fat, and the heat provided by fat with the same weight is more than 1 times that of protein, so the weight loss effect is reduced. In addition, although proper physical activity increases body fat decomposition, it reduces negative nitrogen balance and increases protein synthesis. Therefore, although the amount of fat in the body is decreasing, the range of weight change is not large, that is, entering a stable adjustment period, which is easy to give patients the illusion that weight loss is ineffective. The stable adjustment period is a key stage in the process of losing weight, so we should continue to use slimming products, because although the weight changes relatively slowly during the stable adjustment period, the body fat rate continues to decrease. The formation of stable period is a process of mobilizing the body's independent physiological regulation, and the body needs to reach another new metabolic balance to adapt to the new weight. Therefore, this period is very critical, and you must never stop using weight loss products. After a few days of adjustment, the weight will continue to drop, and then continue to enter the next weight loss process until it is reduced to the ideal weight.

When you lose your ideal weight, you need to enter a weight-loss consolidation period: you need weight-loss products for more than 2 months during the consolidation period to gradually stabilize your weight at a new metabolic balance point.

New criteria for diagnosing obesity

In recent years, the body mass index (bmi) method is popular, that is, weight (kg) ÷ height (m2) = body mass index.

Body mass index < 18 is thin, 18-20 is slightly thin, 20-24 is normal, 24-26 is slightly fat, and > 26 is overweight.

Measure the waist circumference. Once the waist circumference of "overweight" people is ≥ 102 cm, and the female is ≥89 cm, it shows that "overweight" people are "high risk" people who need to lose weight.

What diseases can obesity cause?

Obesity not only affects the beauty of body shape, but also has obvious associated relations with many diseases. Statistics show that the incidence of coronary heart disease, angina pectoris and myocardial infarction in obese men is 15 times higher than that in the general population, and 4~4.5 times higher than that in the general population. The incidence of angina pectoris and myocardial infarction in obese women is 6.8~37 times higher than that in the general population, and 0.7 times higher than that in the general population.

In recent years, the number of elderly people suffering from type II diabetes in China has increased significantly. According to the survey data, about 3/4 diabetic patients are overweight when they are sick, and obese people overeat for a long time, which may lead to increased insulin secretion, thus increasing the strain of genetically defective pancreas. In the long run, insulin will not meet the needs of the body and cause diabetes.

The incidence of cholecystitis and gallstones in obese people is obviously increased, which is due to the increase of triglycerides and cholesterol in obese people, which increases the probability of gallbladder diseases, and with the increase of age and the extension of obesity duration, the incidence of gallbladder diseases is getting higher and higher.

The survey data also shows that the incidence of hypertension is directly related to obesity. Obese people have increased serum insulin content. Through the reabsorption of sodium, the tension of sympathetic nerve is increased, which directly promotes the occurrence of hypertension. According to the measurement, 9 1% obese men and 98% obese women can be diagnosed as hypertension if their systolic blood pressure exceeds160mmhg and their diastolic blood pressure exceeds 95mm hg.

Long-term clinical observation shows that obese people are prone to induce many other diseases, such as lethargy asphyxia syndrome, obesity and reproductive failure syndrome, hirsutism and polyarthritis. Obese women often have amenorrhea, irregular vaginal bleeding, infertility and so on. The risk of cervical cancer, endometrial cancer, ovarian cancer and breast cancer is relatively increased.

Obesity can also shorten life expectancy and lead to premature death. After investigation by American Life Insurance Association, the following results are obtained: the standard mortality rate is 100%, the mortality rate of obese people who are overweight for 20% is 128%, and the mortality rate of overweight for 35% ~ 40% is 15 1%, indicating that the mortality rate will increase with the increase of obesity. It is reported that if the adult's weight exceeds 14% of his due weight, there is a risk of premature death.

Will it rebound after losing weight successfully?

First of all, losing weight is not a once-and-for-all thing, and the body cannot produce anti-obesity antibodies. In the later life, as long as you don't overeat, you generally won't rebound.

Slimming secret

1. Take a bath with 38-40 degrees hot water every day 15 minutes;

2. Stop eating snacks and supper, choose to eat rich food in protein, and eat less food with high starch and sugar for dinner;

3. Drink a cup of warm water before eating;

4. Chew slowly while eating;

5. Eat more fruits and vegetables to keep the stomach unobstructed;

6. Walk for half an hour every day and do sit-ups ten times;

7. Eat only 80% full every meal;

8. Choose to eat white meat;

9. Eat more fruits and vegetables;

10. Avoid using only sugar instead of sweets;

1 1. Regularly ration three meals;

12. Put the food in a smaller bowl;

13. Eat soup slowly with a spoon (except thick soup) before eating other things;

14. Eat vegetables after soup;

15. Eating meat and rice separately, nibbling slowly, can increase satiety;

16. Eat only lean meat, not skin;

17. The food fried with flour should be peeled first;

18. Eat fruit instead of juice;

19. Eat only at the table;

20. Chatting while watching TV while eating;

2 1. Don't use your stomach as a garbage can for leftovers;

22. Brush your teeth immediately after meals;

23. Put snacks in a higher position or simply don't reserve them;

24. Don't go shopping when you are hungry;

25. If you can't help but want dessert, switch to low-fat cheese;

26. Make a shopping list when shopping, don't buy more;

27. Eat less oil and avoid eating processed food;

28. Do light exercise for half an hour every day;

29. Do not eat spicy, greasy, salty and processed foods;

30. Eat more vegetables and drink more water, drink at least eight cups a day, and drink two glasses of water or skim milk after getting up every day;

3 1. Soak your feet with a teaspoon of coarse salt mixed with hot water for fifteen minutes every night, jump on one foot ten times before going to bed, and massage your lower abdomen ten times with your palm;

Do three and a half hours of aerobic exercise every week.

Green weight loss code

Avoid losing weight quickly:

After losing weight quickly, it is difficult to maintain the effect of losing weight. The reason is that the method of losing weight quickly is not a natural habit.

When you are hungry, that's when your body burns fat:

At this time, it is best to burn fat for half an hour after exercise, and pay attention to hydration after exercise.

Chew slowly every meal;

This is the best way to satisfy appetite and reduce food intake.

Avoid drowsiness:

Seven hours' sleep every day is enough. When sleeping, the metabolic rate is the lowest, the energy consumption is the least, and the synthesis of cholesterol and fat is greatly increased. Sleeping but eating less can also lead to obesity.

Just enough sugar and oil;

Reducing the daily intake of sugar (rice flour) and oil is a necessary way to lose weight.

Don't drink boiled soup;

This soup is high in oil, easy to absorb and very easy to make people fat.

Eat less in your spare time:

In leisure, the metabolic rate is low and the calorie consumption is low, so the calorie of food should be reduced as appropriate.

No midnight snack:

When eating before going to bed, calories are most easily converted into fat and accumulated in the abdomen.

Don't eat leftovers:

In order not to waste, every time I put leftovers from bowls and plates into my stomach, it's hard not to get fat.

Every food has its shortcomings, so eating too much is not only useless, but harmful;

The heavier the weight, the greater the appetite, the greater the chance of showing the shortcomings of various foods, and the greater the chance of being hurt. Almost all life on earth can be maintained by devouring other life, forming a food chain, but no life is destined to be a fish of other life, that is to say, even fruits and vegetables have natural chemicals that poison animals in order to protect themselves.

Fat people with weak willpower:

We should make good use of the strength of others to achieve the effect of losing weight, such as finding a reliable weight loss consultant to help maintain the ideal weight for a lifetime.

You can attend the dinner party, but you should choose what you eat carefully:

Foods with less fat and starch can still be eaten.

Salt restriction:

Salt is the most absorbent substance. People with heavy tastes must drink more water. Four glasses of water weigh one kilogram, which is why many people say that drinking water will make you fat. Actually, drinking water makes people gain weight, not gain weight. So you can lose weight by removing too much water.

Alcohol restriction:

Alcohol is the second highest calorie food, and its calorie is second only to fat. Many representatives of public opinion eat too much, drink too much, and the food is high in calories, all of which look very heavy.

Weight control is a healthy lifestyle;

People who can lose weight successfully and keep it are successful.