BIM index

Body fat percentage

waistline

waist to hip ratio

Water intake: energy intake

protein

Fat

carbohydrate

water tank ︱ human body energy

Not feasible: increase basal metabolic rate, reduce sleep, etc.

Possible: Increase exercise and daily physical activity

carbohydrate both love and hate

Fat Fast in and slow out

protein

By reducing energy intake, eating less carbohydrates, strictly controlling fat intake, and appropriately supplementing protein, it can indeed help us lose weight.

Any way to lose weight must adjust your lifestyle, otherwise, you will definitely gain weight back.

Misconception

healthy lifestyle

Developing a healthy lifestyle is not difficult, it starts with your behavior. From now on, 21 days of action can help you develop a new habit

Exceeding 750 calories can lead to a range of nutritional deficiencies

Less than 500 calories, unable to achieve weight loss goal

The smaller the body mass index (BMI), the closer it is to 500 calories

The larger the BMI or the recent weight gain, the closer it is to 750 calories.

If your BMI exceeds 35, it can exceed 750 calories under professional medical guidance.

Hungry is just a physical feeling Doesn’t mean the body needs it

Eat low total energy Doesn’t mean eating less or going on a diet

Look at the label--energy content list

Food photography

Make daily meal menu

Ingredients The less processing the better

food The more complete the better

Fat Naturally unsaturated

protein The purer the better

You must have breakfast

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

Four-compartment dinner plate: 2:1:1 principle, put fruits and vegetables in half of the plate, about half a catty of vegetables, 4 taels of fruit; 1/4 meat, about 2 taels; 1/4 cereal staples

Hungry: The daily caloric intake is less than 800 calories. The short-term effect is amazing, but the long-term rebound will occur.

Daily food: carbohydrates within 10%; protein within 20%, fat 70%

Short-term weight loss is great but has too many side effects; Side effects: bad breath, constipation, slowed brain reaction, full of desire for staple food, may cause cholesterol to rise after 3 months, and will be equaled by other diets in 3-6 months

The carbohydrate content is slightly higher than that of ketosis, between 10% and 25%

Short-term weight loss within 6 months is a good choice, and blood lipid levels should be measured regularly. Not an option if your cholesterol is elevated and you are at risk for heart disease

Fat reduces to less than 30% of total energy

A low-fat diet is somewhat similar to a vegetarian diet. It can last for about a year and has good results. However, there is almost no meat to eat every day, so it is very difficult to persist.

Nutritional balance: 50-60% carbohydrates; 20-30% fat; 20% protein

The short-term effect is not as good as other diets, but in the long run, it is the easiest way to adhere to and the least likely to rebound.

In areas with the longest longevity in the world, the proportion of carbohydrates is also around 50%

Overestimating the consumption of exercise: Playing basketball for half an hour consumes 220 calories, and cycling for half an hour only consumes 145 calories.

Simple exercise has a limited impact on weight. Without changing your lifestyle, it is basically impossible to lose weight through exercise alone.

Weekly exercise, weight loss results in 6 months: ≥200 minutes, the average weight loss is 13.1kg; 100~200 minutes, the average weight loss is 8.5kg; ≤150 minutes, the average fee is 3.5kg

Exercise is the driving force behind a new lifestyle

1. Aerobic: brisk walking, jogging, swimming, climbing, etc.

2. Exercise intensity should be appropriate, and the optimal heart rate for aerobic exercise is: (220-age-resting heart rate) X ︱0.6-0.75︱resting heart rate

3. Exercise for a certain amount of time (recommended: ≥150 minutes of moderate-intensity aerobic exercise per week) It takes at least 30 minutes of moderate-intensity aerobic exercise to start burning fat High-intensity interval exercise (HIT), very efficient in burning fat

Among all exercises, brisk walking has the highest success rate in losing weight.

Change your thinking focus on the present

self-monitoring

Actively relieve and vent

Lack of sleep linked to increased BMI, contributing to obesity

Sleep between 6-8 hours

Sleep should be regular

Have deep sleep

If your friend becomes obese, your probability of becoming obese is 45%

If your friend’s friend becomes obese, the probability of you becoming obese is 20%

If a friend of a friend of yours becomes obese, the probability of you becoming obese is 20%

Set a benchmark for weight loss

Who to choose

dye

Active output

Health products claimed to help lose weight

Specially marketed weight loss drugs

Weight Loss as a Side Effect of Medications

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

BMI is greater than 27, and is complicated by at least one obesity disease; BMI is greater than 30, and after trying lifestyle treatments to no avail; after weighing the pros and cons, drug treatment can be considered

All medications for weight loss, including orlistat, are long-term treatments

While taking weight loss pills, it is necessary to implement lifestyle changes that combine diet and exercise. Even after you successfully lose weight, you still have to stick to it

classic method

Medical mechanism

Bariatric surgery is only recommended if your BMI is about 40, or if you have a BMI greater than 35 and have severe diabetes.

Do quality control------establish a fully transparent quality control system

Benchmarking - Discuss the benefits and risks of investing before surgery so that patients can experience it personally

After-sales service------User experience and sharing

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

Help lose weight, treat diseases, and prolong life

After fasting for 8-12 hours, hunger will initiate the first wave of metabolic changes. Sugar has been consumed and fat begins to be decomposed. Ketone bodies serve as energy substances and initiate neuroendocrine transmission signals, telling the cell nucleus, "The body has no energy, find a way quickly"; the cell nucleus will initiate a series of self-protective effects, including reducing protein synthesis, Improve insulin sensitivity, increase self-clearance of bad cells, and more

During light fasting, cells undergo systemic repair; when light fasting ends, cells enter a new state of growth and functional tissue reconstruction. By alternating back and forth in this way, the effect of repair and rebirth is finally achieved.

Without starvation, cells are busy multiplying. You will neglect to repair yourself. If the damage cannot be repaired and gradually accumulates more and more, the person will become unhealthy.

What to eat, consume 500-700 calories

when to eat

frequency

In the first month, eat 1,000 calories one day a week and finish it within 10 hours.

In the second month, 2 days a week, 1,000 calories a day, eat within 8 hours

In the third month, 2 days a week, 750 calories a day, eaten within 6 hours

Fourth to sixth month, 2 days a week, 500 calories a day, eat within 6 hours

Meal replacement can really help you lose weight, and the effect is not bad. Research shows that the average weight loss is 7.7kg in a year.

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

Meal replacement is effective, convenient, and healthy; it has good nutrition and can easily ensure trace elements.

First of all, a good meal replacement must contain a certain amount of energy, about 150-300 calories.

Secondly, the energy substances in the meal replacement must be matched in a certain proportion: carbohydrates within 40%, protein 20-30%, fat within 30% (saturated fatty acids below 10%, hyperlipidemia can be controlled below 7%, The rest are preferably unsaturated fatty acids)

Various vitamins and trace elements should be sufficient

Meal replacement will not enhance your physique, nor will it prolong your life. Meal replacement is only for weight loss.

Diet management, reasonable exercise, and meal replacement------the effect can be maximized

Before developing a healthy lifestyle, meal replacement cannot be stopped

WHO also uses BMI to judge whether a child is normal enough. BMI needs to be compared with children of the same gender and age: normal weight between the two yellow lines; overweight is defined as over 85th, and obesity is defined as over 97th.

First: Don’t grow taller; if you want your child to grow taller, don’t let him gain weight.

Second: Once you are fat, you will be fat for a lifetime; there is no such thing as "youth fat" or "baby fat". Being fat when you were young is not what many people think of as fat, it will most likely turn into real fat.

Third: It will affect the child’s mental health; he or she will be easily teased and bullied, making him appear unsociable.

The first step: a united front to ensure that everyone in the family knows the dangers of obesity to children

Tip 2: Manage your weight and have a baby

The third tip: the newborn's weight cannot go to either end, the normal range is 2.5kg-4kg

Tip 4: Breastfeed until the child is at least one year old

The fifth tip: There is a daily cap on juice drinks. The American Scientific Association recommends: 1-3 years old, up to 120ml per day; 4-6 years old, 120-180ml per day; after 6 years old, 240ml per day

Tip Six: Let the children eat three meals by themselves, and don’t give snacks until they are full.

The seventh trick: three points of hunger and cold, wear one less piece of clothing

Tip 8: Let your children cook together, which will subtly influence their taste and food choices.

Tip 9: Restrict children from playing electronic products to no more than 1 hour a day

Tip 10: Turn off the lights before 11 o'clock for the whole family and let the children sleep for 10 hours