Wondershare EdrawMind
MindMap Gallery Scientific weight loss course mind map
- 15
Scientific weight loss course mind map
The mind map of the scientific weight loss class introduces the weight loss plan, the first principles of scientific weight loss, energy gap, dietary choices, effect evaluation, fat burning exercise, psychological energy, companion actions, etc.
Edited at 2021-12-05 09:07:19
- bacteria
This is a mind map about bacteria, and its main contents include: overview, morphology, types, structure, reproduction, distribution, application, and expansion. The summary is comprehensive and meticulous, suitable as review materials.
- Plant asexual reproduction
This is a mind map about plant asexual reproduction, and its main contents include: concept, spore reproduction, vegetative reproduction, tissue culture, and buds. The summary is comprehensive and meticulous, suitable as review materials.
- Reproductive development of animals
This is a mind map about the reproductive development of animals, and its main contents include: insects, frogs, birds, sexual reproduction, and asexual reproduction. The summary is comprehensive and meticulous, suitable as review materials.
Scientific weight loss course mind map
- bacteria
This is a mind map about bacteria, and its main contents include: overview, morphology, types, structure, reproduction, distribution, application, and expansion. The summary is comprehensive and meticulous, suitable as review materials.
- Plant asexual reproduction
This is a mind map about plant asexual reproduction, and its main contents include: concept, spore reproduction, vegetative reproduction, tissue culture, and buds. The summary is comprehensive and meticulous, suitable as review materials.
- Reproductive development of animals
This is a mind map about the reproductive development of animals, and its main contents include: insects, frogs, birds, sexual reproduction, and asexual reproduction. The summary is comprehensive and meticulous, suitable as review materials.
- Recommended to you
- Outline
Scientific weight loss class
A successful weight loss program in one go
Motivation👉For health👉Charm👉Competitiveness
The essence of weight loss 👉Change your lifestyle and have a new life
Go with like-minded people
👺: Reduce water intake and energy intake 🤜 3 water taps 🌹 Carbohydrates ❤️ Protein ❤️ Fat : Macronutrients
Carbohydrates: staple food🍚grains🍠🌽🥜 1 gram of carbohydrate contains 4 calories
The energy conversion rate of staple food 🍚carbohydrates🍛 reaches 70%.
Fruits🍎🍓vegetables🥦🥕fiber💗weight loss tools are not absorbed by people
Fat: per gram = 9 calories of energy 🍗Energy conversion rate 96% Metabolism: fast in ⏩️ slow out 😱
⚠️Strictly control fat⚠️
Protein/gram = 4 kcal of energy ✊🏻Add more
Supplement 1kg of body weight/day/more than 1.5g
End point: three-body goal🍅weight🍎body fat🍅body shape
❤️Weight: BMI: Calculation method: Weight ➗Height➗Height ❤️Male standard: 18.5-24 Female standard: 18.5-23
🧡Body fat standard: Male ♂15%-18 Female ♀: 20%-25%
💙Body shape: Waist ❤️Waist-to-hip ratio Boys: waist circumference <85CM, waist-to-hip ratio <0.9 Girls: waist circumference <80CM, waist-to-hip ratio <0.8
For a healthy life💝include weight loss
The first principle of scientific weight loss: conservation
Increase water output and increase energy consumption
Basal metabolism😓uncontrollable
The human body’s digestive consumption is uncontrollable
Maintain body temperature and operate😓uncontrollable
Reduce sleep 😓 (staying up late makes people eat more) (it takes night to break down fat)
👍🏻Exercise👉Daily physical strength (only useful)
very low energy diet
Summary: Reasonable carbohydrates🥦🥬🚫Strictly control fat🍗Supplement protein🥚
Ironclad evidence: There is only one right way to lose weight successfully
Lifestyle intervention 🍵 is the most effective 🍏 is the safest 🍈 and is the most cost-effective
diet
Quit junk food🍟🍔
The taste will change if you stick to it for a while
sports
Exercise more every day👉Get off the bus early👉Exercise more
psychological factors management
manage stress
Poor stress management👉You have to pay 3-5 times as much exercise as others
Manage sleep
I can’t sleep well👉No matter how much I exercise, I can’t lose weight🐷
✓⭕Regular👌🏻Normal❤️6-8 hours
3 factors are indispensable for balance👉Stick to the habit❤️
Energy gap: Is it better to eat less to lose weight?
Adjust your diet🍝👉 to create an energy gap Eat less than now🤲 500-750 kcal/day >Leading to nutritional deficiencies ＜Resulting in failure to lose weight 500 calories = 100 grams of potato chips🍟
Hungry is just a physical feeling😡 does not mean the body needs it
Eat less total energy ≠ eat less/diet🥕🥒 You can still be full even with diet meals😌
3 steps
Look at the label 🏷️
Top half: ingredient list
Lower part: Nutritional information table❤️
Calorie density
3 major energy-matter ratios
Second line down
🏷️The label indicates the content in 100 grams of food
Fresh vegetables🌽🍎🥕🥒Check with mobile APP
Food photography📸 nutrition diary
All food and drink photos📸
There is packaging👉🏷️label➕serving amount
No packaging👉Put one on the plate before meal📸 Before eating👉After meal📸One picture
Drinks 🍺🍶☕🥛🥃🥤 have energy to record
Do this 3 times before starting to lose weight
1.Working days
2. Weekend
3.Party/business trip/
Make daily meal menu
Check out all the daily photos📸➖500-700 calories of energy food🍔
Carbohydrate/Protein 🥚1g/4 calories Fat 🥩1g/9 calories
First ➖ late night snack 🍺🍢 then ➖ sugary drinks 🥤☕ and finally ➖ snacks 🍫🍿🍬🍭 Total 500-750 kcal
➖Take photos of food📸 in the next 3 days and remember them. Eat according to quantity
Follow up and adjust the same amount of preferences: vegetables 🥒🥬 for vegetables 🍆🥔🥗 fruits 🍎 for fruits 🍓, etc. Like equal exchange
💓💓Steady weight loss of 0.5-1kg per week💞💗
Reasons why I didn’t lose enough weight
➖Insufficient reduction
As weight decreases, consumption becomes less and reaches a plateau
💞💞Repeat steps 👆🏻2-3 above
Diet Choices: How to Eat Right Without Going Hungry
Be picky about food
less processing
Hot pot 🥘 (Avoid butter 🥑 in the bottom of the pot, and sesame paste 🍮 in seasonings, they have a lot of fat 🥩) ＞ Stir-fried 🍱 ＞ Fry 🍘 ＞ Deep-fried 🍟
Prohibited 🚫Snacks and drinks🥤: 🚫biscuits💔potato chips💔cakes🍰💔milk tea🍵💔
If you have to eat finished food, remember to read the 🏷️label: 🏷️The fewer ingredients other than ingredients, the better.
The more complete the food, the better
Various fruits🍉vegetables🥬keep unpeeled🥔without juice🍹, coarsely processed multigrain cereals (whole wheat/brown rice)👉rich in fiber
Choose fats that are naturally unsaturated
Unsaturated fatty acids (not easy to store✊🏻good for weight loss)
plants and sea animals
In addition to coconut oil and palm oil, other oil-extracting plants are suitable. Don’t make vegetable oil at too high a temperature👉 don’t smoke
Nuts: a handful a day👉Don’t eat too many
Fish🥩: Deep-sea fish > Freshwater fish, > 2 times a week
🈲Artificial trans fatty acids🚫🈲 Remember to read the 👀🏷️label
Land animals: reduced ➖ intake of saturated fatty acids (easy to store)
The purer the protein, the better
Protein is very anti-hungry, so add more. Intake >1 kg body weight/day/g
Selection tips:
Those who can swim in water 🐠＞ those who can fly in the sky 🦅 ＞ those who can run on the ground 🐮 ＞ those who cannot run 🍔
Fish🐟Shrimp🦐Pigeon🕊️Rabbit🐰Chicken🐔Duck🦆➕Soy products (vegetable protein)
Summary: 1. Less processing🐠 2. Keep it whole 🐟 3. Choose naturally unsaturated fats🍓 4. The purer the protein, the better👉 5. Ensure an energy gap of 500-750 calories per day Match as you like
Three meals a day
Eat breakfast (no breakfast = weight gain)
Dinner before 21:00⏰👉Brush teeth at 20:00👉🈲⚠️eat
Pairing options for every meal
2:1:1 principle: prepare a four-compartment dinner plate with vegetables 🥬 2 fruits 🥝: 1 🥩: 1 staple food 🍚🥔🍠
Effect evaluation: Which diet plan will dominate the world?
Very low energy diet: daily/energy intake <800 kcal
Advantages: Lose weight quickly 👉30 days ➖20 pounds
Disadvantages: Hungry👉Severe rebound
ketogenic diet sugar-free diet very low carb diet
Carbohydrates <10%🥚Protein 20%🥩Fat 70%
Three meals a day of big fish and meat
Paired with coconut oil🍰butter🥚eggs🧀full-fat cheese🍣full-fat cream, 10% carbohydrate means no need to eat vegetables and fruits 🍚Don’t touch the staple food
Effect
Advantages: The weight will drop quickly after 2 weeks and will rebound later. After 3 months of persistence, the average weight is ➖5-6kg
Disadvantages: 1. Bad breath 😞 2. Constipation ㊙️😣 3. Slowed reaction 4. 😓 Increased cholesterol 😇 5. Special craving for staple food
Good weight loss effect👿Many side effects
low carb diet A lot of vegetables 🥦 / A little sugar 🍬 A little staple food 🍚
Advantages: ➖10% of body weight in the first 6 months, average >8kg
Disadvantages: Not long-lasting👉Cholesterol will increase after 1-2 years😓Risk of heart disease💘
low fat diet Reduce fat to less than 30% of total energy
Vegetarian food ☞ Not full 👉🍛The food is a little 😓 The fishy taste 🍗 is hard to see 30% fat ≈ 1 egg 🥚 cup 🥛 milk 2 taels lean meat, no other meaty taste
Advantages: average ➖4-5kg in 6 months, average 8kg in 1 year
Disadvantages: Difficult to hold on, very hungry
mediterranean diet
Carbohydrates: Various staple foods🍚vegetables🥬fruits🍓🍎bottom of the pyramid👉maximum per day💞
Going one level up the pyramid: all kinds of soy products🥜dairy products🍆🍼should be eaten every day😇
One level up: a smaller amount👉olive oil🍾nuts🥜eat some every day
The next layer: fish🐟chicken🐓duck😸🦢＞3 times a week
Top layer: Dessert🥧🧁🍩Beef🐮Sheep🐏Meat🐖Pork can be eaten once a week
pyramid structure diet
Advantages: 1. Balanced nutrition 2. Carbohydrates 50-60%, fat 20-30%, protein about 20% ❣️❣️Healthy and long-lasting❣️❣️No rebound
Ability gap is the starting point of all weight loss plans, and persistence is the end point of successful weight loss❣️❣️Sometimes it is slow, but it is another kind of fast💞💞💗💗
summary
Fat-burning exercise: What is the most efficient way to lose weight?
Simple exercise has limited impact on weight loss❣️It is more effective when combined with lifestyle management Diet is the soul of weight loss❣️Exercise is the soul mate
Aerobic exercise👉Oxygen burns fat
Walk quickly ❣️Jog ❣️Swim ❣️Cycle ❣️Hill climbing
Appropriate exercise intensity
The best heart rate for aerobic exercise for those aged <55 years old = (220➖age➖resting heart rate)✖️|0.6➖0.75|➕resting heart rate Can be tested in hospital
Keep your heart rate within your optimal heart rate zone during exercise
Exercise for a certain amount of time: >30 minutes
Time-Saving Exercise: HIIT (High-Intensity Interval Training)
❣️❣️The authoritative recommended method for losing weight: more than 150 minutes of moderate-intensity aerobic exercise per week❣️❣️
❣️❣️Statistics from the American Weight Control Center: Brisk walking has the highest success rate in losing weight❣️❣️
❣️❣️Brisk walking for more than 30 minutes every day❣️❣️
Fat loss requires more shaping 💖The greatest effect of exercise💖 ❣️Reshape waist-to-hip ratio❣️
Reduce waist circumference
Waist circumference is determined by abdominal visceral fat and subcutaneous fat
Do crunches❣️Glute bridge❣️Barbell
Improve waist-to-hip ratio
Squats ❣️Plank ❣️Sit-ups
The waist-to-hip ratio of this size is reduced, and the waist curve is revealed❣️It can make the buttocks more upturned👉The visual effect of the upturned buttocks will be elongated by 5-10CM👉👉Long legs are coming❣️❣️😂
⑧❣️Psychological Energy: How to avoid giving up midway
stress management
High stress❌increased cortisol❌
Affects lipolysis
Affect water balance👉Cause edema
Stress blocks leptin secretion
cause negative psychology
Solution
Change your thinking
❣️Set short-term goals❣️ ❣️Short cycle❣️ ❣️Rewards for completion❣️
Example 🌰1. Don’t drink milk tea for 3 days🍧Reward 1 piece of chocolate🍫
Example 🌰2: Exercise for 30 minutes and receive 1 piece of sports equipment as a reward
Slowly increase the difficulty
Focus on small goals👉Focus on the present moment
Self-monitoring🤒
Record your weight every day 👉 Take photos of your diet 📸👉 Note your thoughts 💡
Weighing 💡Psychological hints
Thoughts on the pros and cons of improving eating habits
Actively relieve and vent
Yoga❣️Meditation❣️Tai Chi and other soothing exercises
Chat and gossip with family and friends🤮
sleep
Lack of sleep linked to BMI
Sleep less❣️stay up late❣️🈲gain weight
Keep it 6-8 hours a day
Consume 400-500 calories = run 10 kilometers
Sleeping less than 6 hours⚠️The body secretes appetite-stimulating hormones
Increased diet😱
more than 8 hours
Resulting in reduced energy consumption ➖
Have deep sleep
Increased leptin secretion❣️
Reduced hunger❣️
The body is a little tired/the brain is a little relaxed
Eat 4 hours before going to bed🈲
Sleep regularly
Irregular 👉Endocrine disorders
The body actively reserves energy fat
Staying up late is unavoidable
Just cook him up🌰
Tip❣️: Make a sleep plan What time do you brush your teeth? What time do you go to bed? What time do you get up? 👉❣️Post it on the bathroom mirror❣️
9. Companion Action: Those who are close to being thin become thinner.
Build your weight loss social circle⭕
1. The closest❣️closest❣️friends around you set the benchmark for weight loss
🌰Live healthy
🌰Maintain good weight
2. Family has the greatest influence on oneself
Diet control👉The person who cooks👉The person who nags you
Best for 👉 significant other 👉 parents
Not fat as a benchmark
Fat 👉 Persuasion to lose weight together
Participating family members can lose ➕3 more pounds
3. Close friends around you ❣️Best friends
Eat weight loss meals together
Exchange weight loss experiences
Let’s exercise in the gym together
4. Join the weight loss circle
Fully infected❣️
Regarding weight loss, eat❣️live❣️sleep❣️release stress👉try to join the weight loss circle
To feel 👉 to accept
Imitation is human nature
Active output
Personal sharing
Weight loss experience
weight loss progress
Failure to lose weight
eating diet
eating diet
Weight loss related. . . . . .
Become a benchmark❣️Get recognized by the circle❣️Become more closely linked to the circle
❣️If you can turn things around, you can become the Tathagata❣️
10 Drugs: Are there any effective weight loss drugs?
Health products that claim to be able to lose weight💊
secretly add laxatives
Adding fiber in the name of slimming
From the perspective of healthy weight loss👀 it’s all fake
Specially marketed weight loss drugs💊
Increase energy consumption category: Qsymia💊
75% of people can lose 8.8kg in one year 54% of people can ➖ lose 10% of their weight
Fear of side effects😱
indigestion
constipate
dry mouth
Insomnia. . . .
Reduce energy absorption: Orlistat💊
Prevent 30% fat absorption
Need to be used in conjunction with dietary adjustments
Effect ❣️
44% of people lost 5% of their weight within a year, with an average of 2.6kg
Side effects 😱
fatty diarrhea
Soluble vitamin deficiency A/D/E/K
Disgusting 🤢
Dizziness
dry mouth
Flustered
Arrhythmia...
The incidence rate is more than 2%
Things to note when using weight loss pills
Weight loss pills must be the last choice after weighing the pros and cons.
Body mass index (BMI) 27 or above➕At least one comorbidity of obesity Diabetes/hypertension/hyperlipidemia…
No complications Body mass index BMI ≥30
After life intervention fails
⚠️⚠️⚠️All weight loss pills💊 are long-term treatment solutions
Rebound after stop
While taking it, you must implement lifestyle changes that combine diet and exercise👉You must persist even after you lose weight successfully.
Drugs with weight loss side effects💊
Metformin
The first choice for fat people with hypertension/diabetes❣️
⚠️⚠️⚠️Not recommended to normal people🚫
11 Surgery: Is weight loss surgery really reliable?
Simple but amazing weight loss surgery
liposuction
Only partial shaping can be achieved
Neither lose weight nor healthy
make stomach smaller
It is more effective for people with a body mass index (BMI) above 40
93% of people lost 10% of their body weight, and 40% of the people lost 30% of their body weight.
Bariatric surgery also requires lifestyle adjustments
12Light fasting: a greatly underestimated medical method Light fasting ≠ fasting
Benefits❣️and mechanism of light fasting
benefit
Help lose weight
Curing disease
control blood sugar
Reversing prediabetes
Lower blood pressure
Reduce asthma/arthritis flare-ups
Improve memory❣️Improve cognitive abilities❣️Prevent and treat Alzheimer’s disease/Parkinson’s disease
Prolong life
When cells feel hungry
Stimulate the body to save energy and protect itself❣️The desire to survive
Stimulates heart ❣️ liver ❣️ brain 🧠 ❣️ gastrointestinal tract...all organ potential to improve performance
Every cell will perform systemic repair👉repair itself
After light fasting ends🔚👉 enters the recovery period👉 eats and sleeps normally👉 the body begins to grow again and is in a new state of systemic tissue reconstruction
alternating round trip
Ultimately achieve the effect of repair and rebirth
Extra: Reminder⚠️⚠️No hunger👉Cells are full and multiply👉Ignore self-repair👉Human body is unhealthy
How to fast quickly?
Decide what to eat
Control low energy 500-700 kcal👨🏻＞👩🏻 Intake a certain amount of calories👉 to help repair cells👉 to relieve the urge to overeat on the second day
Choose foods with a low glycemic index The slower blood sugar rises, the more hunger you feel
Ensure protein intake of more than 1g per kilogram
Low-fat milk🥛👉Eggs🥚👉Lean meat🥩
Ensure vitamin and fiber supplements
Eat vegetables 🥦🥗 fruits 🍓 of various colors together
Take a multivitamin tablet
when to eat
500-700 kcal🥗Eat within 6-8 hours (control your time)
Frequency of light fasting
rotation plan
It’s our turn: Fast today🥗👉Eat normally tomorrow🍱 Fasting less than 3 days a week
5 2 plan
Fast for any 2 days in a week🥗, and the other 5 days are normal🍱
⚠️Don’t fast during your period when you are sick😷
13 Medical Weight Loss: Weight Management Tips from Top Teams
Decide whether to reduce or not to reduce
Asian BMI18.5-24 There is no need to lose weight within the standard except for those with unqualified body shape (too thick waist/small belly)
MBI＞24
Healthy and disease-free 👉It is recommended to lose weight but it is not required to lose weight. You don’t have to lose weight if you don’t gain weight.
1. Have diseases (three highs/diabetes/fatty liver) 2.BMI exceeds 30
⚠️⚠️Highly recommended for weight loss
Assess personal situation and set goals
Evaluate lifestyle
Find the cause of obesity
Current lifestyle issues
set a goal
BMI≤35👉Lose 5%-10% of your body weight within 6 months
Make another plan after 6 months
benefit
Moderate difficulty, can be achieved with hard work
healthy
Not easy to rebound
⚠️⚠️ Weight rebound is very harmful to the body
Determine the plan❣️Carry out treatment
lifestyle adjustments
diet
sports
psychology
Make it a habit every day❣️
Exercise 200 minutes a week➕
If lifestyle adjustments are unsuccessful, consider other methods
14. Is meal replacement a magic tool or a scam? (Meal replacement = replace 1 meal or 2 meals/1 day) 1 meal replacement = 150-350 calories ❣️Nutritionally balanced
1. Meal replacement has a good effect on weight loss👍🏻
Persisting for 1 year: ➖7.7kg compared to not eating at all Persistence for 2 years: ➖5.2kg compared to not eating at all Persisting for 4 years: ➖3.4kg compared to not eating at all
Also🉑shape your body❣️reduce body fat❣️reduce waist circumference❣️👉safe
2. ⚠️Meal replacement = replace 1🥗2 meals🥗in a day
Three meals a day exceeding the standard are medical grade standards👉Full package👉Meal replacement RCD👉Requires doctor’s prescription monitoring👉Suitable for people with extremely high BMI
3. Do not eat other foods after taking meal replacement Between meals🈲Caloric foods🥩Drinks🥤
4. ⚠️Pure enzymes ⚠️15g small biscuits 🍪Short-term satiety meal replacement bars ⚠️Nut bars ⚠️Yoghurt bars 🚫Don’t choose if the energy is not up to standard
5. Correct⭕: Carbohydrates🥦➖40%👉Protein🥚20%-30%, fat🥩controlled at <30% Saturated fatty acids 👇Within 10% (within 7% for high-fat people), and other unsaturated fatty acids
6. Good meal replacement: containing vitamins ABCDEK❣️calcium❣️iron❣️zinc❣️vitamins👉 preferably containing vitamins b1/b2/b6/niacin/pantothenic acid (preventing hair loss❣️oral mucosal ulcers)
Good meal replacement standards: 1. Contains energy ❣️ in reasonable proportions 2. Various vitamins and trace elements are sufficient
There is not much difference between the brands👉Good quality and low price are enough❣️
7. How to use meal replacement as a magical tool
Need to lose weight👉No other nutritional diseases👉You can choose meal replacement
Only choose meal replacement👉After one year, you will lose 1.44kg more weight than normal people
Meal replacement➕Nutritional management: Lose more➖3.87kg
Meal replacement ➕Nutritional management ➕Exercise management: Lose ➖6.13kg more (7.7kg more than normal people)
Insist ✊💊Don’t stop eating simple meals (as 1 of 3 meals a day)
15. Baby fat: why you need to lose it immediately
Is it a problem for children👶🏻to be fat?
Affects growth
Fat for life
Increased fat cells❣️Fat cells have memory
affect mental health
Precaution
1. family united front
2. Manage your weight and have a baby
3. Newborn weight should not go to extremes. Normal: 2.5-4kg
4. Breastfeeding before one year old
5. Daily cap on juice drinks
6. Children eat 3 meals by themselves, no snacks are given until they are full
7. 3 points of hunger and cold, wear one less piece of clothing👚
8. Eating with kids 👶🏻
9. Restrict 👶🏻 children from playing electronic products to no more than 1 hour a day
10. The whole family turns off the lights before 11 o'clock, 👶🏻 the children sleep for 10 hours
16. Conclusion: Why weight loss is not a personal issue
It requires joint efforts from all aspects of society
Compilation and production of the public account "Good books, good lessons, good sharing"