The less processed the ingredients, the better Hot pot is better than stir-frying, stir-frying is better than frying, and frying is better than deep-frying (don’t use butter for the bottom of the hot pot, and don’t use sesame paste for seasoning) Stick to fresh ingredients for 21 days and your sense of taste will slowly recover

The more complete the food, the better If you can't peel it, don't peel it. If you can't squeeze it, don't squeeze it. If you can make it rough, don't be fine.

Choose fats that are naturally unsaturated Various plants and sea animals (except coconut oil and palm oil), nuts (a handful per day) Eat fish at least 2 times a week Artificial trans fatty acids, never touch them

The purer the protein, the better You should supplement at least 1 gram per kilogram of body weight every day, and it would be better if you can supplement 1.5 grams. If you can choose to swim in the water, choose one that flies in the sky; if you can choose to fly in the sky, choose one that runs on the ground; if you can choose to run on the ground, don't choose to run or can't run. Fish, shrimp, pigeon meat, rabbit meat, chicken breast, duck breast, donkey meat, lean beef, lean lamb, pork ham and ribs. There are also plant proteins.

You must eat breakfast, otherwise you will gain weight

Don’t have dinner after 21 o’clock at the latest, otherwise you will gain weight (Set an alarm clock and brush your teeth as soon as eight o'clock in the evening. After brushing your teeth, the urge to eat will be greatly reduced)

For the rest, just eat a few random meals to ensure the "energy gap"

Specific matching suggestions (Four Plate Method 2-1-1 principle): Place vegetables and fruits on half of the plate, about half a catty of vegetables of various colors plus 4 taels of fruit; Leave half of the remaining space for about 2 taels of lean meat and 1 tael of tofu; The last 1/2 is reserved for whole grain staple food, about three taels. Brown rice, whole wheat noodles, potatoes, yams, pumpkins, and corn are all counted here.

You have to take medicine for a long time, it is better to exercise more and sleep more

Orlistat reduces fat by 30%, but you have to wash your underwear frequently (fatty diarrhea)

The efficacy of metformin is questionable, and the long-term effect is not obvious

All other medicines have side effects or IQ taxes

Without exercise, everything is useless

Exercise alone is useless. It must be combined with changes in diet and other lifestyles.

Fat burning exercise: ①Aerobic ②Suitable strength ③The time is long enough

Lose fat, but also get in shape: Reshape waist-to-hip ratio

Scientifically manage stress

sleep management Lack of sleep is associated with increased BMI. Compared with those who slept 7-8 hours a night, those who slept 5 hours or less were 3.7 times more likely to be obese and 2.3 times more likely for women.

Pyramid structure: Carbohydrates, including staple foods, various vegetables, and fruits, occupy the bottom of the pyramid and are eaten the most every day; On the upper level are various soy products and dairy products, which are also eaten every day; On the next level, the amount is smaller, olive oil and nuts, which are also eaten every day. The next step is fish, shrimp, chicken, and duck, which should be eaten at least two to three times a week; On top are desserts, pork, beef and mutton, which can be had once a week.

This eating pattern is nutritionally balanced, with carbohydrates accounting for 50-60% of total energy, fats 20-30%, and protein about 20%. Although there is no obvious short-term effect like a low-carbohydrate diet, a low-fat diet or a very low-energy diet, in the long run, it is the easiest way to adhere to and the least likely to rebound.

This brings not only weight loss, but also health. In 8 studies involving more than 400,000 people, we found that if the proportion of carbohydrates in total energy is less than 40% or higher than 70%, for the general population, the risk of death increases by more than 20%; while 50-50% A medium carbohydrate ratio of about 55% has the lowest risk of death. In areas with the longest longevity in the world, the proportion of carbohydrates is also around 50%.

Effective and can reduce weight. Moreover, this weight loss effect can stand the test of time; meal replacement is actually very safe while losing weight and getting in shape.

How to choose the right meal replacement Definition: It is a food product developed to lose weight or maintain the effects of weight loss, and to replace one or two meals a day.

Choose foods with a low glycemic index to help you get hungry more slowly. The slower your blood sugar rises, the slower your hunger will come on.

Ensure protein intake of more than 1g (preferably 1.5g) per kilogram of body weight. With sufficient protein, the human immune system can work properly and people are less likely to get sick. You can choose foods such as low-fat milk, eggs, and lean meat as sources of protein.

Ensure vitamin and fiber supplements. Eat vegetables and fruits of various colors together. Low-calorie fruits like apples, blueberries, and kiwis are great, not only supplementing vitamins but also fiber. For an even simpler option, consider taking a multivitamin tablet.

This 500-700 kcal food should be eaten within 6-8 hours

This 6-8 hour period can be freely chosen

Rotation plan: light fasting every other day, no more than 3 days a week

5 2 plan: fast for any two days in a week, and keep the rest as normal

Don’t be greedy, the intake should not be less than this value, and the time should not exceed 4 days

In the first month, there is only one day of light fasting per week. On this day, you can eat 1,000 calories of food, from 8 a.m. to 6 p.m., and eat it within 10 hours.

In the second month, we added one day a week and two days of light fasting, still 1,000 calories a day, and reduced the eating time to 8 hours. Eat normally on other days.

In the third month, it was still two days a week, reduced to 750 calories a day, and the eating time was reduced to 6 hours.

In the fourth month, eat a little less every day, two days a week, to 500 calories, and the eating time is still 6 hours.

Keep this up for another two months

During the early stages of light fasting, most people experience feelings of hunger, irritability, and decreased concentration. Don't worry, these reactions will almost completely disappear within 1 month, and most people can continue.