Male: 18.5-24

Female: 18.5-23

Male waist circumference is less than 85cm and waist-to-hip ratio is 0.9

For women, the waist circumference is less than 80cm and the waist-to-hip ratio is 0.8

carbohydrate

Fat

protein

basal metabolism

Calories consumed by the human body in digesting and absorbing food

The energy consumed by the human body to maintain body temperature

less sleep

Exercise and daily physical work

Carbohydrate

Fat

protein

Adjust diet

scientific movement

management psychology

Approximately the energy of 100 grams of potato chips

1 kilojoule is approximately 1/4 of a kilocalorie

Keep a record of your food during the day - nutrition diary

Three days before losing weight

Lose food according to nutrition diary

According to 500--750 kcal energy, a steady decrease of 0.5-1kg per week

Learn to be picky about food

The less processed the ingredients, the better

The more complete the food, the better

Choose naturally unsaturated fats

The purer the protein, the better

You must have breakfast

Don’t have dinner after 9 o’clock at the latest

four dinner plates

Match according to the 2-1-1 principle

Daily energy intake is less than 800 calories

Advantages: You can lose weight quickly in the short term

Disadvantages: Cannot stand the test of time and rebound easily

Carbohydrates are as low as 10%, protein is about 20%, and 70% is mostly fat.

Advantages: The weight dropped very quickly in the first two weeks, and then rebounded slightly. After 3 months, the average weight loss was 5-6kg.

Disadvantages: Bad breath, constipation, slow brain reaction, full of craving for staple food

Carbohydrate is about 10%-25%, protein is about 20%, and fat is about 70%-55%

Advantages: In the first 6 months, it can reduce about 10% of body weight, an average of 8kg, reduce appetite and reduce hunger.

Disadvantages: Over a long period of time, it will increase the body's cholesterol level and increase the incidence of coronary heart disease.

Can be used for short-term weight loss within 6 months

The total fat content is reduced to less than 30%

Advantages: average weight loss of 4-5kg

Disadvantages: Similar to vegetarianism, difficult to stick to

Carbohydrate 50%-60%, fat 20%-30%, protein 20%

Advantages: easiest to persist, not easy to rebound

Most people overestimate the cost of exercise

Cycling for half an hour consumes 145 calories

Go quickly

jogging

swim

Cycling

climb mountains

Optimal fat burning heart rate

Moderate intensity aerobic training for at least 30 minutes

HIIT saves exercise time

Brisk walking has the highest success rate in losing weight

Reduce waist circumference

Improve waist-to-hip ratio

Set a short-term goal for yourself and reward yourself when you complete it

self-test

Actively relieve and vent

The increase is 3.7 times for men and 2.3 times for women.

400-500 calories consumed in 6-8 hours

benefit

how

Sleeping time is relatively fixed

If your friend becomes obese, the probability of your weight increasing is 45%

A friend of a friend has become obese, and your probability of becoming obese is 20%

A friend of a friend’s friend has become obese, and your probability of becoming obese is 10%

The closer the relationship, the greater the influence

Set a weight loss benchmark in the circle that has the greatest impact on you

Benchmark

dip dyeing, sufficient dip dyeing

Active output

false promotion

Secretly add laxatives and probiotics

increase energy consumption

Direct or brief reduction of energy absorption

Severe side effects: nausea, diarrhea, dizziness, dry mouth, palpitation, arrhythmia

Diet pills must be a helpless choice after weighing the pros and cons.

Metformin

It is almost entirely for local shaping and was invented for beauty. It can neither lose weight nor gain health.

Just subcutaneous fat cannot reduce visceral fat

Without changing your lifestyle, it will only take about three months for the fat removed to grow back.

gastric bypass surgery

cut stomach

gastric water ball

Suitable for people with a BMI above 40, the effect of weight loss surgery is very good

physical changes

chemical changes

nerve conduction changes

Do quality control

benchmark

After-sales service requires user experience and sharing

Medical light fasting is a medical dietary treatment. It not only has requirements for the frequency and time of fasting, but also has strict regulations on energy intake on the day of fasting.

Help lose weight

Curing disease

Prolong life

Just decide what to eat

when to eat

Frequency of light fasting

Women during menstrual period should not

Don't do it when you're sick

To reduce or not to reduce

Assess personal situation and set goals

lifestyle adjustments

More stringent behavioral intervention, such as combined meal replacement, closed training camp, special medical dietary treatment, etc.

Exercise needs to be maintained at more than 200 minutes per week

Meal replacement can really help you lose weight, and the effect is very good.

It can shape your body, that is, reduce your body fat rate and waist circumference.

Safe: There are no serious side effects, and meal replacements are even healthier in terms of vitamins and minerals.

Food products developed to replace one or two meals a day for the purpose of losing weight or maintaining weight loss.

The meal replacement contains about 150-350 kcal of energy substances and the combination is reasonable.

Sufficient various vitamins and trace elements

You cannot stop eating one of the three meals a day, you have to keep eating.

Before developing a healthy lifestyle, meal replacement cannot be stopped

The World Health Organization (WHO) also determines a child's weight by calculating BMI.

Chart

Not long

Fat for life

Affects children's mental health

Invite everyone in the family who is responsible for raising children to listen to this lecture

Manage your weight and have a baby

Newborn weight cannot go to both extremes

Breastfeed until the child is at least 1 year old

Fruit juice drinks must have a daily cap

Let the children eat three meals by themselves, and do not give snacks until they are full.

Three points of hunger and cold, wear one less piece of clothing

Let your kids cook with you

Limit children’s use of electronic products to no more than 1 hour a day

The whole family should turn off the lights before 11 o'clock and let the children sleep for 10 hours.

Fight with your body and deal with a series of discomforts caused by obesity

Deal with pressure from people around you and endure negative criticism such as "lack of self-discipline"

From a biological evolution perspective, obesity may be rooted in human genes

While the commercial society meets people's needs, it also objectively exacerbates the obesity problem.

Fat loss meal

sugar free drinks

sugar free cookies

Schools should develop more food and health related courses

Teach children to read food labels and choose foods correctly

At least 1 hour of exercise classes every day, ensuring that the child reaches the target heart rate for no less than 30 minutes

For children, we also provide weight loss management courses with families and guidance manuals.