MindMap Gallery Scientific weight loss class
The essence of weight loss is to change to a healthy lifestyle.
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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.
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.
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.
Key points of scientific weight loss
1. Publication words: Success the first time
Purpose
healthy
charm
Nature
Change life
method
Like-minded
2. Fundamental
The finish line: three goals
3 body target
weight
BMI
Male: 18.5-24
Female: 18.5~23
body fat
Male: 15%~25%
Female: 20%~25%
body shape
waistline
Male: <85cm
Female: <80cm
waist to hip ratio
Male:<0.9
Female: <0.8
Excessive subcutaneous fat: good
Visceral fat: bad
Purpose
live for health
Lose weight by the way
Conservation: scientific principles of weight loss
Conservation of energy
Essence: lots of remaining energy
3 types
carbohydrate
protein
Fat
Increase energy consumption
basal metabolism
Digestion and absorption
maintain body temperature
less sleep
sports
water tank model
Reduce energy intake
Eat less staple food appropriately
Eat more vegetable
Strictly control fat
Supplement protein
Ironclad evidence: There is only one right way to lose weight successfully
Causes of obesity
lifestyle intervention
gene locus
social environment
psychological factors
healthy lifestyle
diet
sports
psychological factors
pressure
sleep
Start with your own behavior
Misconception
Mode adjustment is slow to take effect
The way to develop is difficult.
Establish a correct lifestyle
satisfy needs
society
family
Work
Socialization
21 days of action
3. weight loss program
Energy gap: Is it better to eat less to lose weight?
healthy lifestyle
Adjust diet
Range: 500-750 kcal
scientific movement
Managing psychological factors
hunger
body feeling
Eat low energy
Preparing for weight loss meals
look at labels
Nutrition
usefulness
Easily calculate energy
food comparison
Food photography
first three days
Make daily meal menu
Cut down on late night snacks first
Cut back on sugary drinks
Cut back on snacks
Pay attention to the plateau period
Diet choices: How to make sure you eat right without feeling hungry?
Four principles for choosing food
Less processed ingredients
food complete
naturally unsaturated fat
Protein needs to be pure
Cooking methods
Hotpot>Stir-fried>Frying>Frying
Bottom of the pot: butter
Seasoning: sesame paste
Pay attention to three meals
Must eat for breakfast
Dinner before nine o'clock
Meal Pairing
50%
vegetable
fruit
25%
staple food
25%
Lean meat
Soy products
snack
trans fat
Effect evaluation: Which diet plan will dominate the world?
very low carb diet
Carbs: as low as 10%
Protein: 20%
Fat: 70%
Valid for 3 months
low carb diet
Carbohydrates: 10%~25%
Protein: 10%
Fat: 70%
Valid for 6 months
low fat diet
Fat: 30%
vegetarian
It is difficult to persist
mediterranean diet
energy pyramid
vegetable and fruit
Soy products
nut
Fish and shrimp
Dessert
Fat-burning exercise: What is the most efficient way to lose weight?
Stick to: HIIT
Can’t hold on: walk quickly
Aerobic exercise
5 times a week
30 minutes each time
scientific movement
Suitable strength
duration
sports
diet
Effective in combination
Shape
Strength Training
Aerobic exercise
Psychological Energy: How to avoid giving up midway?
The most difficult: psychological factors
pressure
cortisol content
lipolysis
sleep
6~8 hours
Deep sleeping
sleep pattern
Change your thinking
short term goals
Food photography
Discover hidden dangers
Eating time
benefit
Take the initiative to vent
Companion Action: Is it true that "nearly thin people are thinner"?
three degrees of influence
friend
Probability of becoming obese >45%
Friends*2
Probability of becoming obese >20%
Friends*3
Probability of becoming obese >10%
Build a social circle
Set the benchmark
largest circle of influence
good friends
family
Find social circles
immerse
Active output
4. medical intervention
Medications: No effective weight loss pills?
Weight loss pills
Increase energy consumption
Reduce energy absorption
direct
indirect
Way
dietary aid
User group
BMI>27
Comorbidities
Precautions
long term treatment
lifestyle changes
drug
weight loss side effects
Surgery: Is weight loss surgery reliable?
Liposuction
Purpose: local shaping
subcutaneous fat
visceral fat
principle
gastric bypass surgery
Cut off part of the stomach
stomach volume decreases
Effect
diabetes improvement
physical
Chemistry
nerve conduction
Bariatric Surgery Expansion
quality control
Benchmarking
After-sales service
Light fasting: an underestimated medical method
Benefits and
subtopic
mechanism
Help lose weight
control blood sugar
Lower blood pressure
Curing disease
reverse diabetes
Prolong life
effect
method
Decide what to eat
Ensure protein intake
1g per kilogram of body weight
when to eat
AM: 8~PM: 4
AM: 11~PM: 7
Frequency of light fasting
rotation
"5 2" plan
Light fasting
Get ill
menstrual period
Medical Weight Loss: Weight Management from the Top Team
Judgment beforehand
BMI>24
Recommended implementation
BMI<24
unnecessary
Assess the situation
Are there any complications?
set a goal
10% of body weight
lifestyle adjustments
Add other considerations
Damage*2
weight rebound cycle
5. important issues
Meal replacement: is it a magic tool or a scam?
The effect is effective
lose weight
1-year average: 7.7kg reduction
2-year average: 5.2kg reduction
3-year average: 3.4kg reduction
shaping
standard
Contains energy
Energy-matter ratio
vitamins
B1
B2
B6
niacin
Carbohydrate: <40%
Protein: 20%~30%
Fat: 20%
difference
trace elements
healthy lifestyle
Baby Fat: Why You Must Lose It Right Now?
harm
Not long
affect mental health
Solution
family emphasis
elder
value oneself
before childbirth
weight control
newborn
breastfeeding
Note on fruit drinks
3 years old: half a cup a day
After 3 years old: 1 cup a day
Children eat three meals by themselves
Three points
Cooking with kids
feel the food
enough rest
1~2 years old: >11 hours
3~4 years old: >10 hours
5 years old: >8 hours
6. Conclusion
Causes of obesity
biological evolution
human genes
society meets needs
exacerbating obesity problem
Act together to change
nation
import control
food classification
Professional organizations
Reduce medical stress
Provide technology
improve yourself