If you only focus on losing weight, you will lose the battle before it’s even fought.

The goal dimension of simple weight loss is too single. Any single-dimensional goal contains the tendency of alienation towards its opposite. When a person pays too much attention to one thing, his actions will deform and eventually slide towards that thing. On the contrary, when it comes to weight loss, there are two results.

Three body goals for weight loss

Carbohydrates: Contained in staple foods, fruits, and vegetables, they are the only source of energy for the brain. Cellulose cannot be converted into any energy, and it can reduce the body’s absorption of sugars and fats, making it a powerful tool for weight loss.

Protein: 1-1.5g of protein per kilogram of body weight per day should be added

Fat: Each gram of fat carries 9 calories, which is more than twice as much energy as sugar and protein, and the absorption conversion rate is as high as 96%, so fat must be strictly controlled

Basal metabolism (maximum) is difficult to increase and depends on basal metabolic rate (affected by height, age, gender, body temperature, genes, weight, and body fat rate)

diet

sports

psychological factors

Misconception

"Walden": When you realize your dream, the key is not what you get, but what kind of person you become in the process of pursuing it.

It must conform to a person's social attributes and meet his family, work and social needs.

The energy gap is 500-750 kcal. If the gap exceeds 750 kcal, it will lead to nutritional deficiencies. The body will also initiate a protective compensatory response to actively reduce consumption, and the weight will rebound with a vengeance. If the gap is less than 500 calories, you may have failed to lose weight due to the error.

Auxiliary principles for controlling the energy gap: If the body mass index (BMI) is smaller, the energy gap can be closer to 500 kcal. The larger the BMI or the weight has increased recently, the closer to 750 kcal.

Hungry is just a physical feeling and does not represent the body's needs. With a long-term unhealthy lifestyle, the body most likely does not know how much energy it needs.

Eating low total energy does not mean that you have to eat less or go on a diet: as long as you choose foods with low energy density, such as fiber-rich fruits and vegetables, and diet meals, you can achieve low calories and resist hunger.

The less processed the ingredients, the better: It is best not to eat highly processed finished foods for dinner. Just choose fresh ingredients and cook simply. It's good to eat cold, steamed or boiled, with spicy millet, soy sauce or mustard, and drizzled with some oil, sesame oil, olive oil, oil or pepper oil. Hot pot is better than stir-frying, stir-frying is better than frying, and frying is better than deep-frying. Don’t choose butter for hot pot, and don’t choose sesame sauce for condiments. Fresh plums do not have many calories, but when pickled into plums, 1/3 of the sugar is added. A 150ml cup of flavored yogurt also contains 1/3 of the sugar. When the fruit is dried, the energy density increases several times. The fewer ingredients on the label other than ingredients, the better. "Cai Gen Tan" "The true taste is bland, and it is the same as usual"

The more complete the food, the better: vegetables and fruits are not peeled or juiced, and grains are also various grains, wheat, and rice. If you can make them rough, don’t make them fine. The more complete the whole grains are, such as whole wheat and brown rice, the more beneficial it is. Lose weight because whole foods are rich in fiber

Choose naturally unsaturated fats: Plants and marine animals on the earth do not need to store fat to resist the cold, so nature has given them unsaturated fatty acids that are not easy to store, while leaving saturated fatty acids that are easy to solidify and store. Land animals. Therefore, eat plants and marine animals. In addition to coconut oil and palm oil, any plant that can extract oil will do, such as olive oil, rapeseed oil, flaxseed oil, sunflower oil, and corn oil. The oil temperature should not be too high. Don’t wait for risks. When the temperature rises after smoking, not only the unsaturated fatty acids are lost, but carcinogens may also be produced. A handful of nuts such as pistachios, walnuts, pecans, pine nuts, cashews, and almonds a day. The first choice for fish is deep-sea fish, followed by freshwater fish, at least twice a week.

Resolutely avoid eating artificial trans fatty acids. In 2018, the WHO proposed to eliminate the addition of trans fatty acids in the next five years, but they still appear in cakes, bread, biscuits, ice cream, and fried foods.

The purer the protein, the better: if you can choose something that swims in water, don’t choose something that runs on the ground. If you can choose something that can run on the ground, don’t choose something that can’t run. Specifically: fish, shrimp, pigeon meat, rabbit meat, chicken breast. , duck breast, donkey meat, lean beef, lean lamb, pork shank and ribs, as well as soy products

three meals a day

Extremely low-energy diet: daily energy intake of less than 800 calories, not recommended, will rebound

Ketogenic diet (sugar-free diet, very low-carbohydrate diet): Eat less staple food and eat all kinds of meat: carbohydrates are as low as 10%, protein is about 20%, and the remaining 70% is fat. Vegetables, fruits and staple foods are not eaten, and the body Without sugar, fat is mobilized to be decomposed into various ketone bodies to provide energy. The side effects are that ketone bodies cause bad breath, and without the fiber of vegetables and fruits, constipation will occur. There will be a lack of carbohydrates, the brain's reaction speed will slow down, and you will be full of craving for staple foods, which lasts for more than 3 months. It will also cause an increase in cholesterol

Low-carbohydrate diet: Carbohydrates range between 10% and 25%. Because eating more fat can reduce appetite and reduce hunger, but over time it will increase the level of cholesterol in the body and increase the chance of coronary heart disease. Therefore, For short-term weight loss within 6 months, a low-carb diet is good, but blood lipid levels need to be measured regularly.

Low-fat diet: Eat less fat and eat as much as you like. The fat is reduced to less than 30%. The effect is good, but it makes you hungry and difficult to stick to.

Mediterranean diet: balanced, carbohydrates such as staple foods, vegetables, and fruits occupy the bottom of the pyramid and are eaten the most; soy products and dairy products should be eaten every day; olive oil and nuts; fish, shrimp, chicken, and duck two to three times a week ;The top is dessert, pork, beef and mutton once a week. Carbohydrates account for 50-60%, fats 20-30%, and proteins 20%. It is the easiest to stick to and not easy to rebound. If carbohydrates are less than 40% or more than 70%, you will die easily. The area with the longest life expectancy in the world has a carbohydrate ratio of 50%.

If you want to lose weight quickly but still like to eat staple food, you can choose a low-fat diet for a few months and then switch back to the Mediterranean. If you want to lose weight quickly and like to eat meat, stick to a period of low carbs or even ketosis. If you are not pursuing speed, follow the Mediterranean diet. .

Aerobic: Burning fat is a process that requires the participation of oxygen, and the higher the proportion of oxygen participation, the more complete the fat burning, such as fast walking, jogging, swimming, cycling, mountain climbing, but strength training such as iron lifting, squats, and glute bridges And the aerobic part of most ball games is relatively small.

The intensity of exercise must be appropriate. As the intensity of exercise increases, the body's efficiency in metabolizing fat will also change. It will increase at first, but when the exercise intensity increases to a certain point, more and more anaerobic metabolism will be involved, and the efficiency of fat consumption will be greatly reduced. If you want to know where this inflection point is, it is best to go to the hospital for a cardiopulmonary exercise experiment. You can also use the following formula: Optimal heart rate for aerobic exercise = (220-age-resting heart rate)*|0.6-0.75| Resting heart rate

Exercise for a certain length of time. Even moderate-intensity aerobic exercise, which is the most efficient way to burn fat, consumes 60% of the sugar stored in the muscles in the first thirty minutes, so it should last at least 30 minutes. HIIT (high-intensity interval training) is a form of exercise that combines high-intensity exercise with low-intensity exercise and even rest. For example, run fast for 1 minute, then rest on the spot for three to four minutes, then run fast for 1 minute, and then Rest and repeat this cycle. The fat burned by 25 minutes of HIIT = 41 minutes of moderate intensity exercise. At present, the most reliable thing is to do more than 150 minutes of moderate-intensity aerobic exercise every week. In addition, brisk walking for more than 30 minutes is the exercise with the highest success rate in losing weight.

Stress: In response to stress, cortisol levels in the body gradually increase

Sleep: Lack of sleep linked to increased BMI

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

Let your social circle support your weight loss

Various health products claiming to be able to lose weight, such as detoxifying and slimming teas: secretly adding laxatives may be effective in the short term, but it will damage your health.

Drugs developed specifically for weight loss needs

Drugs that are not specifically developed for weight loss, but have certain weight loss effects, such as metformin, are the first choice for obese people with hyperglycemia or diabetes, but are not suitable for normal people.

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

While taking medication, implement lifestyle changes that combine diet and exercise, and persist even if you lose weight successfully.

Gastric bypass surgery uses the small intestine to create a passage next to the stomach, leaving the stomach unused

remove part of stomach

Place an inflatable balloon in the stomach to reduce its volume

It is suitable for people with a BMI above 40, or people above 35 who also suffer from severe diabetes, and it can also cure diabetes.

Quality control: Establish a fully transparent quality control system, as well as a bariatric surgery certification and quality improvement system, conduct training and certification for all surgery centers, and perform surgeries only after they are qualified, disclose all safety information, register surgical patients, and provide lifelong follow-up , minimize the risk

Benchmarking: Before surgery, the benefits and risks related to bariatric surgery are clearly explained. They are especially good at comparison and make patients empathize. For example, bariatric surgery can treat 47% of depression, 46% of migraines, 71-94% of high blood pressure, and 42-65% of high blood pressure. If you are still worried after listening to this, let me tell you that currently there is no Drugs or treatments can achieve this effect

After-sales service requires user experience and sharing: set up a patient club to let people who have had surgery and those who have not had surgery chat together to understand the feelings and changes brought about by the surgery, and even supervise each other to complete postoperative recovery.

Help lose weight

Treating diseases: It can control blood sugar, reverse pre-diabetes, lower blood pressure, and reduce acute attacks of asthma and arthritis.

Improve memory, improve cognitive function, and play a certain role in preventing and treating Alzheimer's disease and Parkinson's disease

extend your life

After human cells feel the threat of hunger, they stimulate the desire to save energy and protect themselves, and further stimulate the potential of the heart, liver, brain, and gastrointestinal tract to improve performance and cope with stress. During light fasting, in order to adapt to the pressure of environmental changes, every cell will undergo systematic repair to repair the damage; and after light fasting ends and enters the recovery period, normal eating and good sleep will bring the body into a new state. The new state of cell growth and functional tissue reconstruction, alternating back and forth in this way, finally achieves the effect of repair and regeneration. "The water hits three thousand miles, and the one that surges up ninety thousand miles (Zhuangzi)". If there is no hunger, cells will be busy reproducing and neglecting to repair themselves. The damage will not be repaired, and more and more will slowly accumulate, which will make them unhealthy.

Deciding what to eat? On this day of light fasting, you need to control your caloric intake within a very low range, usually 500-700 calories. Intake of a certain amount of calories can not only help the body repair damaged cells, but also avoid overeating the next day. impulse.

When to eat? This 500-700 kcal food should be eaten within 6-8 hours. Only in this way can the cells be fully hungry and start the process of repair and regeneration.

Frequency of light fasting

A good weight loss meal replacement must contain a certain amount of energy

The energy substances in the meal replacement must be matched according to a certain proportion. Carbohydrates (fast in and fast out) should be within 40%. Eating too much will make you hungry. Protein should be 20-30%. A high proportion of protein can resist hunger and help you lose weight while losing weight. Minimize muscle loss and control fat within 30% (saturated fatty acids can be reduced to less than 10%, hyperlipidemia can be reduced to less than 7%, and the rest are unsaturated fatty acids)

A good meal replacement contains various vitamins and trace elements. Because eating meal replacements can easily lead to hair loss and oral mucosal ulcers due to lack of vitamin B, so those containing vitamins B1, B2, B6, niacin, pantothenic acid, etc. are a good choice.

There is not much difference in meal replacement brands, just choose high quality and low price, because the cost of meal replacement is very low

Failure to grow taller: Excessive growth of fat cells will cause endocrine disorders, which will lead to premature growth of the child, early closure of the epiphyseal line, and inability to grow taller.

Fat for a lifetime: The growth and development period of fat cells is only before adulthood. From infancy, fat cells begin to multiply in large numbers. By adolescence, the number reaches a peak, and the number of fat cells does not change from then on. Therefore, if a child is overnourished as a child and has more fat cells than others, he will of course be more likely to be obese when he grows up. The fat cells also have memory, that is, before adulthood, the fat cells have been stimulated by nutrients, such as long-term hunger, frequent If you eat too much and eat a lot of very high-energy foods in a short period of time, whether you are malnourished or over-nutritional, your body will send a signal to fat cells for overgrowth, and the fat cells will remember this signal for a long time and will be more active throughout your life. Tend to hoard energy and work hard to grow

Affects children's mental health

Anyone who is responsible for raising children at home knows the dangers of obesity to children

Manage your weight and have a baby

The weight of newborns cannot be at either extreme: the normal range is 2.5-4kg. If it exceeds this range, it will cause obesity-related diseases.

Breastfeed until the child is at least one year old. Because the energy input from breast milk is relatively low, the weight is lighter and the growth rate is more reasonable. Even if the child sometimes eats a lot, breast milk has its own regulation mechanism. The more the child eats, the more breast milk is produced. Large, but low energy density

Fruit juice drinks are capped every day

Let children eat three meals by themselves, and do not give snacks until they are full: Eating by themselves can help cultivate children's concentration. They must not develop a "cow and sheep herding style" eating habit of eating a little at a time. After that, the next meal will naturally be delicious.

Three points: hunger and cold. Wear one less piece of clothing. The human body has two types of adipose tissue - white and brown adipose tissue. Brown is negatively correlated with BMI. The more brown, the lower the weight. Appropriate cold will promote brown adipose tissue. cell growth

Let your children cook with you, so that they can experience first-hand what kind of ingredients are fresh and nutritious, and what kind of dishes have the most authentic taste? What kind of dishes should be cooked and how to cook them will be delicious without losing nutrients, which will affect children's taste and food choices, and establish a correct understanding of diet and lifestyle from an early age.

Limit electronic products to no more than one hour a day. Children are active. As long as they play less electronic products, they will naturally have time to exercise.

The whole family turns off the lights at 11 o'clock and allows the children to sleep for 10 hours. 1-2 years old sleeps 13-14 hours, 2-4 years old sleeps 12 hours, 4-7 years old sleeps 11 hours, and school age to adolescence (7-15 years old) sleeps 8-11 hours. .