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Scientific weight loss
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Edited at 2020-08-11 06:44:24
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Scientific weight loss
Foreword: A complete solution to success the first time
Overview
Among all doctors, cardiac rehabilitation doctors are definitely in the first echelon of weight loss experience, because if weight loss is not successful, heart disease will still occur.
Bad news: The probability of a person losing weight successfully is only 0.5%. Weight loss is not just a reward after hard work.
Good news: The success rate of weight loss at the Cardiac Rehabilitation Center of Fuwai Hospital is 85%
It is easy for individuals to lose weight in a blind way. The understanding of weight loss is based on one's own experience and one's own physical feelings, while medicine is based on systematic logical inference and is a scientific method that solves thousands of pitfalls.
Why you should lose weight (motivation)
In 2013, the World Health Organization defined obesity as a disease that can damage the cardiovascular and cerebrovascular systems, liver, kidneys, gastrointestinal tract, and immune system, ultimately leading to myocardial infarction, stroke, diabetes, depression, sexual dysfunction, and tumors.
In addition to health, for beauty, for charm, for social competitiveness
When do you declare successful weight loss and stop losing weight? (substance)
The essence of losing weight is to change your life. The sign of successful weight loss is to change to a healthy lifestyle.
Rich people can still become rich from scratch without money, but losing weight is the same as being poor, you are your own prisoner
Can you successfully lose weight if you get a scientific way to lose weight? (accompany)
You also need a companion: the short-term weight loss journey and the long-term lifestyle after that require someone to go with you so that you can go further.
Basic Principles: The First Principles of Weight Loss
End point: none of the three goals should be missing
Most people fail to lose weight not because they don’t work hard enough, but because they don’t set their goals correctly.
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.
Weight regains and weight loss fails: Once the weight is lost, the goal is lost and the previous behavior cannot be sustained. The weight will regain sooner or later.
Lose weight and lose health
Three body goals for weight loss
weight
Body mass index (BMI) = weight ➗height ➗height
Male between 18.5-24
Women between 18.5-23
body fat
Male 15-18%
Female 20-25%
Too low can cause amenorrhea and menstrual disorders in women; too high can cause hyperlipidemia, hypertension, and hyperglycemia.
body shape
waistline
Male less than 85cm
Female less than 80cm
waist to hip ratio
Male less than 0.9
Female less than 0.8
Human body fat is divided into subcutaneous fat and visceral fat. Subcutaneous fat is the most important place for energy storage. If subcutaneous fat increases and body fat is stored, the concentration of blood lipids in the blood will be greatly reduced, and the body will be healthier. But if fat cannot be stored under the skin, it will accumulate in the internal organs and enter the bloodstream, forming "abdominal obesity", which will lead to damage to the liver and gastrointestinal function, greatly increasing the probability of diabetes, coronary heart disease, and stroke.
Live for health, and lose weight along with it: "Book of Rites·University": Sincerity in mind will lead to a righteous heart, a righteous mind will then lead to body cultivation, body cultivation will lead to a harmonious family, a harmonious family will lead to the rule of the country, and the rule of the country will lead to peace in the world.
Conservation: the first principle of scientific weight loss (using energy conservation to create an energy gap)
Energy-importing “macronutrients”
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.
Eat less staple food
Eat more vegetables and add fiber
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
How to output energy
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)
The energy consumed by the human body in digesting and absorbing food is difficult to increase
The energy consumed to maintain body temperature is difficult to increase
Reducing sleep will increase energy consumption, but at the same time, excessive activation of sympathetic nerves will increase the secretion of a series of appetite-related hormones, making people eat more. People's activities of breaking down fat need to be carried out at night when the concentration of insulin is the lowest, so if you stay up late without sleeping, fat cannot be broken down.
Exercise and daily physical activity
Ironclad evidence: There is only one right way to successfully lose weight: lifestyle intervention
The cause of a person's obesity is complex and is the result of multiple genetic loci, social environment and psychological factors, but all of them must have an effect on weight through an unhealthy lifestyle. If you lose weight unscientifically, it will cause fat accumulation, lower basal metabolism, and 10 times the hunger.
diet
sports
psychological factors
Misconception
Lifestyle adjustments are slow to take effect and cost-effective
A healthy lifestyle is too difficult to achieve
Sleep should be regular, ensuring 6-8 hours is enough
Quit junk food to change taste nerves and intestinal flora
"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.
weight loss program
diet modification
Energy gap: Is it better to eat less to lose weight?
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.
I am used to eating so much, my stomach is full every time
The body obeys the instructions of intestinal flora. When the intestinal flora wants to eat, it sends a hunger signal to the brain.
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.
Look at the label and convert to kcal, 1kj=0.25kKal
Take photos of your diet and make a nutritional diary
Make a daily meal list, turn out the daily photos, and cut out 500-750 calories of food from it. In order, cut out late-night snacks first, then cut out sugary drinks, then snacks, and if it is still not enough, cut out meals.
According to the energy gap of 500-750 kcal, there will be a steady decrease of 0.5-1kg per week.
Diet choices: How to ensure you eat the right foods without being hungry (learn to be picky eaters)
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.
Adhesion to blood vessels increases the probability of cardiovascular and cerebrovascular diseases by 50%
Adhere to visceral fat and increase abdominal obesity
No matter how much you exercise and eat less, it still accumulates in the body and is not easy to metabolize.
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
You must have breakfast
Don’t have dinner after 9 o’clock at the latest
The 2-1-1 principle for a four-compartment dinner plate is to put half of the vegetables and fruits in a pile, about half a catty of vegetables and four ounces of fruits of various colors; 1/4 is for meat, just spread it out in one layer, about 2 ounces For lean meat, you can add one tael of tofu; 1/4 is for whole grain staple food, about 3 taels, such as brown rice, whole wheat noodles, potatoes, yams, pumpkin, and corn.
Effect evaluation: Which diet plan will dominate the world?
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. .
Fat-burning exercise: What is the most efficient way to lose weight?
The first mistake: Just exercise without controlling your diet. Simple exercise has a limited impact on weight. Without changing other lifestyles, it is basically impossible to lose weight just through exercise. Exercise is the driving force for forming a new lifestyle. When exercising, the brain will secrete dopamine. Over time, exercise will become addictive and become our habit. At the same time, after each exercise, our confidence in our ability to change behaviors and habits will continue to increase. This will further prompt us to change our original lifestyle and internalize the changes into a new lifestyle
If you want to burn fat effectively through exercise, you must meet
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.
The biggest role of exercise is to shape your body: the size of your waistline is determined by the amount of internal fat and subcutaneous fat in your abdomen, and aerobic exercise can reduce visceral fat very well. In order to reduce subcutaneous fat, strength training is also required, such as abdominal crunches, glute bridges, barbells, etc. To increase hip circumference, you need to exercise the gluteus maximus and gluteus medius muscles, such as squats, planks, push-ups, etc. When the buttocks are raised, the visual effect of the legs will be elongated by 5-10cm.
psychological factors management
Psychological energy: How to avoid giving up midway, psychological factors are energy fields
Stress: In response to stress, cortisol levels in the body gradually increase
Cortisol affects fat breakdown
Affects the body's water balance and causes edema
Leptin increases metabolism and makes people thinner, while stress blocks the release of leptin signals to the brain.
Changing cognitive models and self-suggestion will weaken self-confidence and cause worries about weight and the consequences of not losing weight.
1. Change your thinking: Set a short-term goal for yourself. It doesn’t need to be too difficult, and the time period doesn’t need to be too long. Give yourself a reward when you complete it. For example, if you exercise for 30 minutes, buy yourself a piece of sports equipment; 2. Self-monitoring: record your weight every day (to trigger thoughts about your weight and unconsciously correct your behavior), take photos of your diet and note your thoughts (to help you identify situations that may lead you to make bad dietary choices) , in order to disperse and alleviate the situation in a targeted manner; to facilitate the discovery of hidden dangers in food); 3. Active soothing and catharsis: meditation, yoga, mindfulness and other soothing exercises with breathing guidance, or 10-15 minutes of Tai Chi with breathing every day, or complaining or gossiping
Sleep: Lack of sleep linked to increased BMI
Sleep should be between 6-8 hours, consuming 400-500 calories, which is equivalent to running 10 kilometers. If it is less than 6 hours, the body will secrete hormones that stimulate appetite; if it exceeds 8 hours, not only will the energy consumed by sleep no longer Increasing it will actually reduce the energy consumed during the day.
Have deep sleep
Increase leptin secretion
reduced hunger
In order to ensure deep sleep, don't be so stressed at work, try to sweat a little during the day, don't sit still all the time, your body will be tired, your brain will be relaxed, don't eat 4 hours before going to bed, not even fruit.
Sleep must be regular: otherwise the secretion of hormones at night will be disordered, including hormones that direct the body's metabolism, break down fat, and synthesize protein. The body senses stress and potential threats and actively stores more energy.
Companion Action: Is it true that people who are nearly thin are thin? In addition to self-level cultivation, a major transformation of the surrounding environment is also needed. Three influences (your friend becomes fat, your probability of gaining weight is 45%, your friend’s If a friend becomes obese, the probability is 20%; if a friend of a friend’s friend becomes obese, the probability is 10%)
Build a weight loss social circle: Set a weight loss benchmark in the circle that has the greatest impact on you
First choose our closest and closest family members
Secondly, close friends
Continue to expand and actively look for circles that are losing weight: hive thinking (a single bee has very little power, but millions of bees gathered together will produce huge group wisdom. The thinking and actions of the bees are highly consistent - tight Keep the same pace with the companions in front and the companions around you, and keep a distance from the companions behind you)
Let your social circle support your weight loss
Sufficiently imbued, everything related to weight loss, such as eating, moving, sleeping, and stress relief, should be together with the circle of benchmarks as much as possible, let go of the original concept of life, feel and accept it, and almost do not have to do anything , change is subconscious, "If people are free to choose what they like to do, they will usually imitate each other."
Take the initiative to output and share your weight loss experience, weight loss progress, weight loss failures, yesterday’s exercise and diet that met the target. On the one hand, this will make you become a benchmark and gain the recognition of the circle, thus making you more determined to change your figure; on the other hand, it will make the circle more closely connected around you. The "Surangama Sutra" "If you can turn things around, Then it will be the same as Tathagata”
medical intervention
Drugs: Are there any effective weight loss drugs?
three drugs
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
Because of the notorious history of weight-loss drugs, it is naturally hard to believe: in 1890, the use of sheep's thyroxine as a weight-loss drug led to increased cardiac arrhythmias and deaths; in 1950, the use of depressant amphetamines in combination with diuretics led to very serious myocardial infarction and sudden death. ; In 1996, the FDA approved dexfenfluramine, but it caused serious cardiovascular disease; in 1997, sibutramine caused stroke, arrhythmia, and uncontrollable hypertension.
Weight-loss drugs that increase energy consumption, such as the most powerful Qsymia, imitate human sympathetic nerve excitement and increase metabolism. Within 1 year, 75% of people lost 8.8kg, and 54% lost 10%, accompanied by indigestion, constipation, Dry mouth and insomnia. Annual sales are less than US$100 million.
Directly or indirectly reduce energy absorption, such as orlistat, which combines with lipase in the gastrointestinal tract to prevent fat absorption. It is the only weight loss drug approved by the my country Food and Drug Administration, but it can only reduce fat absorption by 30%, so It needs to be combined with dietary adjustments, and fatty diarrhea is unavoidable, and fat-soluble vitamins such as A, D, E, and K need to be supplemented. The effect is that within one year, 44% of people lost 5% of their weight, with an average of 2.6kg.
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.
What you need to remember when taking weight loss pills
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.
Surgery: Is weight loss surgery really reliable?
Liposuction is for local body shaping. It can neither lose weight nor gain health. It is plastic surgery, because it only removes subcutaneous fat and cannot reduce visceral fat. If you do not change your lifestyle, the fat will grow back, and It grows on the internal organs
Three types of surgery
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.
Physical changes: The volume of the stomach becomes smaller, and the time for food to travel from the stomach to the small intestine becomes shorter, artificially causing poor digestion and absorption, forming an energy gap, people will lose weight, and blood sugar will also decrease.
Chemical changes: Hormone bile acids will increase, affecting intestinal flora, changing the taste system, making people dislike sugar and fat, and instead accept vegetables and fruits more; the intestines increase the secretion of glucagon-like peptides, slowing down gastric emptying speed, reduce hunger, promote insulin secretion, improve the sensitivity of pancreatic beta cells, and relieve diabetes
Changes in nerve conduction: Changes in intestinal flora and hormones ultimately transmit signals to the brain through nerves, reducing appetite, thereby reducing energy intake, and ultimately achieving the effect of weight loss and hypoglycemia.
How to promote a new thing that is easy to use but does have some risks?
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.
Light fasting: a greatly underestimated medical method
Light fasting ≠ fasting (such as Christian Lent, Islamic fasting, Buddhist retreat, "Zhuangzi Xiaoyaoyou" does not eat grains, inhales wind and drinks dew), light fasting is a medical diet treatment, not only for the purpose of fasting There are requirements for the frequency and duration of fasting, and there are also strict regulations on energy intake on the day of fasting.
benefit
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
Principle: After fasting for 8-12 hours, hunger will initiate the first wave of metabolic changes. At this time, the sugar in the body has been consumed, and fat can only be decomposed, and the decomposed ketone bodies are used as energy substances; then, these ketone bodies will activate neuroendocrine Transmits a signal, telling the cell nucleus "the body has no energy, find a way quickly". After the cell nucleus receives the signal, it will initiate a series of self-protective effects, including reducing protein synthesis, improving insulin sensitivity, increasing the self-clearance of bad cells, etc.
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.
How to fast to be considered light fasting:
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.
First, choose foods with a low glycemic index (which is a medical evaluation of how fast blood sugar rises after food enters the human body. The slower the blood sugar rises, the slower the hunger will come) to make yourself hungry more slowly.
Secondly, ensure that the protein intake is more than 1g per kilogram of body weight. Only then can the human immune system work normally and be less likely to get sick. Choose low-fat milk, eggs, and lean meat.
Ensure vitamin and fiber supplements
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
Alternation plan, fast today, eat normally tomorrow, fast no more than 3 days a week
5 2 plan, light fasting for any two days of the week, and normal food for the other 5 days
Light fasting weight loss plan: In the first month, there is only one day of light fasting per week, eating 1,000 calories, from 8 am to 6 pm, eating within 10 hours; in the second month, there is only 2 days of light fasting per week, 1,000 calories per day For calories, the eating time is reduced to 8 hours, and you eat normally on other days; in the third month, 2 days a week, 750 calories a day, and the eating time is shortened to 6 hours; in the fourth month, 2 days a week, every day 500 calories, 6 hours
Medical Weight Loss: Weight Management Tips from a Top Team
If your BMI is less than or equal to 35, it is best to lose 5-10% of your current weight within 6 months. If it is more than 35, lose 10-15%, and then make a plan for the next round after 6 months. There are three benefits: it is moderately difficult and can be achieved with hard work; it is healthy and reduces the risk of various diseases; and it is not easy to rebound. The weight rebound cycle is more harmful to the body. Rather than losing weight and then gaining weight, it is better to stay fat all the time.
important issues
Meal replacement: is it a magic tool or a scam?
LOOK AHAED meal replacement research has proven that meal replacement can not only lose weight, but also get in shape and is safe. If you choose to lose weight by yourself, you will be deficient in 9 minerals and vitamins in a year, because it is difficult to eat 20 kinds of vegetables and fruits in one meal, and only eat one bite of each.
How to choose a suitable meal replacement: Medically speaking, a meal replacement is defined as a food product developed for the purpose of losing weight or maintaining weight loss, replacing one or two meals a day. If you eat meal replacement for all three meals, it goes beyond the scope of meal replacement and becomes a medical-grade product, that is, a "full formula" meal replacement RCD (can only be monitored under a doctor's prescription and suitable for people with a very high BMI)
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
Meal replacement can only be used for weight loss, and only if there are no other nutritional diseases, such as diabetes, kidney disease, severe indigestion, and severe vitamin deficiency. And only through dietary management and reasonable exercise can the effect of meal replacement be maximized.
Teenage weight loss: why baby fat must be lost immediately
WHO percentile table for adolescents
harm
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
how to avoid
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. .
Conclusion: Why obesity is not a personal issue
From a biological and evolutionary perspective, obesity may be rooted in human genes: our ancestors were accustomed to hoarding energy for emergencies.
While the commercial society meets people's needs, it objectively exacerbates the obesity problem: food preference (repeated exposure to the taste of a food will make people like it and eat more) leads to a vicious cycle