20 Weight Loss Recommendations

The 20 suggestions in this article, the first 10 are concept popularization, and the last 10 are operation guidance. Reminder, I write these for reference only, shall not be used for diagnosis and treatment purposes, welcome the correction of users, if found problems I will be corrected on Twitter.

10 suggestions to correct your concept of weight loss

1. Be aware of how fat you are

BMI is the most convenient indicator to know whether you are fat or not. Use the number of kilograms of weight, divided by twice the height in meters, such as 75/1.8/1.8, is your body mass index (BMI, body mass index). The normal value given by the Chinese Obesity Working Group[i] for the national population is 18.5-23.9, with 18.5 or less being wasting, 24-28 being overweight, and 28 or more being obese. By the way, it is reminded that although BMI is applicable to most people, it is inappropriate for the elderly and athletes. Then there is the waist circumference, a summary analysis of 240,000 people in China shows that the prevalence of diabetes in men and women with waist circumference of ≥ 85cm and ≥ 80cm, respectively, is 2-2.5 times that of those with normal waist circumference. In other words, it is appropriate to control the waist circumference within 2.7 feet for men and 2.5 feet for women. For individuals, the greatest use of waist circumference is to measure the degree of abdominal fat hoarding, as well as to evaluate the effect of their own weight loss in a short period of time, eh, the effect of the chart you have seen.

2, their own thin is really thin

This month, the New England Journal of Medicine has an article: "Myths, speculation and facts about obesity" [ii], the article is based on the requirements of high evidence strength, the many popular weight control theories are overturned (even including the recommendations of the World Health Organization) ...... Is it that we give up these weight loss tips? My understanding is that as an ordinary citizen you don't have to care if others are using these methods effectively or not, losing weight yourself is the way to go. The weight loss advice I share may not be supported by evidence from double-blind randomized controlled trials, but it combines my personal experience and takes into account the specific conditions of everyone, as long as the law of conservation of energy is not wrong then it will definitely help you.

3、Find the reason for obesity

Obesity has long been a serious social problem, the American Medical Association (American Medical Association) voted last month to obesity began to respond as a disease. the AMA pointed out that the United States obesity rate in the past two decades doubled, the 2011 data show that the United States has 11 states obesity rate of more than 30%. From the evolutionary point of view, the body structure of human beings now is actually not much different from primitive people, but the food and physical activities are very different, big fish, fatty delicacies, sugary drinks, sofa TV, brush microblogging ...... In this era of developed express delivery many people are not even willing to leave their homes, can this not be fat? In addition to lifestyle there are many factors that can cause individual obesity. [Family factors] on the one hand is the obesity gene, on the other hand obesity may also be the result of family education by ear. [Drug factors] steroids, insulin, drugs for schizophrenia ...... [Emotional impact] It is easy to overeat when you are bored, sad or angry.

4、Understanding the hazards of obesity

Obesity will increase the risk of the following diseases. Type 2 diabetes Heart disease High blood fat High blood pressure Kidney disease Non-alcoholic fatty liver Certain cancers Arthritis Fertility problems ...... The good news is that it actually only takes a 5% weight loss to improve blood pressure, cholesterol, blood sugar, etc., which effectively reduces the risk of disease. [iii]

5, weight loss must be slow

Whenever people ask how to lose weight, I answer less food and more exercise, in addition to the sure reminder is that weight loss must be slow, a month to lose 3, 4 pounds is very good. Although very low-calorie diet can reduce the total weight, but in addition to the reduction of adipose tissue, muscle will also be lost, the metabolic rate may also be reduced, not only the weight will rebound like a yo-yo, but also can cause psychological disorders, rough skin, hair loss, female amenorrhea ...... our purpose is to enjoy life in a healthy way, within a few days to lose weight that will certainly ruin The body, and the process is monotonous, boring, you really want to choose this path?

6, only eat fruit is dangerous

Pan Shiyi and Zhang Xin had microblogging that they only eat fruits and vegetables to lose weight, a godfather of the "universe diet" is also characterized by a large number of fruits and vegetables, the advantages of this weight loss method: ① low energy will lose weight ② low fat and high fiber to reduce blood lipids ③ vitamin and mineral rich, in line with the "clean bowel ", "healthy" imagination. However, the disadvantages are also very obvious: ① insufficient protein intake, muscle breakdown, permanent damage to the kidneys, heart ② lean body tissue to reduce the basal metabolism slowed down more easily rebound ③ sugar, too much fiber on the blood vessels, gastrointestinal detriment

7, do not eat staple food is not desirable

In 1979, the then 54-year-old Margaret Thatcher in the election before relying on a high protein diet to lose weight (according to the recipe she would eat 28 eggs a week), the result was that she lost about 9 kg in two weeks. High protein diet taste relatively easy to accept, than just eat vegetables and fruits to lose weight also help prevent muscle loss, indeed more suitable for short-term weight loss, but also increase the burden on the liver and kidneys, and even ketoacidosis, halitosis, brain dysfunction, there are certain dangers.

8, do not believe in weight loss food

First of all, health food, enzymes, L-carnitine for the average person who does not exercise much is actually not much use, if it is really obvious that effective then we must suspect whether the addition of any illegal substances, the FDA has issued warnings on more than twenty weight loss products [iv], China's CFDA has also informed that weight loss health products often add sibutramine (diet pills), phenolphthalein (laxatives). As for negative calorie foods simply do not exist (ice water does not count), the

9, bearing in mind the king of healthy weight loss

Rich in fresh vegetables and fruits, whole grains, low-fat or fat-free milk, with regular exercise. Eat more of these. Vegetables and fruits (300-500g per day, dark colors are good) grains and cereals (three or five dry weights throughout the day is appropriate, such as oats and milk for breakfast, white rice in the unit for lunch, and mixed bean porridge or potatoes for dinner) Fish and shrimp, lean meat, skinless poultry, eggs (1cm thickness of half the size of the palm of your hand can be, egg whites can eat more than a few, do not exceed 1 egg yolk) Low-fat or fat-free dairy products (the benefit of whole milk is to supplement fat-soluble vitamin D, but some very fragrant whole milk fat can reach 4g/100ml, to my daily 500ml milk consumption is calculated as 20g of fat, only this part of the fat heat production is 180kcal, to know my whole day energy consumption of about 2400kcal, fat should be limited to 80g) (to within, the impact of milk fat can not be said to be small ...... ) Eat less of these. Sugary drinks and desserts (simple sugars will quickly raise blood sugar, stimulate insulin secretion, promote fat synthesis, and hunger faster) Room temperature is a solid fat, such as fatty meat, fried foods, pastries. (Fat is high in calories, and saturated fatty acids also induce a variety of inflammatory responses) White bread, rice, pasta and other refined carbohydrates (no other miscellaneous coarse grains to choose again)

10. Trust the professionals

1. Improve the diet to find a nutritionist Nowadays, many hospitals have nutrition clinics for patients with chronic diseases such as diabetes, gout, hyperlipidemia, digestive system diseases, etc.; those who need to gain weight or lose weight, those who suffer from malnutrition caused by poor eating, post-operative or radiotherapy and chemotherapy, infants and children, students, pregnant women, the elderly and other special groups. In addition to height, weight, body fat and dietary history analysis, there are also body composition analysis and biochemical examination. In addition to dietary guidance, there are also various enteral nutrition preparations and nutritional supplements. Our @Beijing Friendship Hospital Nutrition Clinic is held every Monday, Wednesday and Friday afternoon. 2. If you have diabetes or hormonal problems (e.g. hypothyroidism), please consult an endocrinologist. 3. Ask a sports medicine specialist or gym personal trainer to help you develop an exercise plan 4. Consult a pharmacist for precautions regarding weight loss medications (such as orlistat). 5. If your lifestyle weight loss is ineffective with a BMI of 30 or more and you have complications, consult a surgeon to consider surgery 6. If you are depressed or feel great stress, please consult a psychiatrist or counselor.

10 operational guidelines for weight loss

1. Control total calories properly

Many people know that they should control the total number of calories, but they have no idea how much to control. In fact, the recommended daily energy for a normal young woman with light physical strength is about 2100kcal, for a man 2400kcal, and for a dieter 1200-1600kcal is more appropriate. If you want to be more accurate, you can first use your height in centimeters minus 105, the resulting number is your ideal weight, which can be used as your weight loss goal, the energy supply for the whole day weight loss recipes with your ideal weight * 25, which is the standard of energy supply when you lose weight, strictly according to this standard is certainly able to lose weight. For example: 160 (height) - 105 = 55kg (ideal weight) 55*25 = 1375kcal. for specific recipe arrangement, you can refer to the diabetes principle. As the number of nutrients in a weight loss diet decreases, it is recommended to supplement with complex nutrients.

2. Meal concentration

1. drink a large glass of water 20 minutes before the meal, no sweet drinks, try not to eat snacks and desserts, and if you do not have to, refuse any alcohol. When you eat, eat the material first, then drink the soup and then eat the meal, and then eat the meat. Be sure to chew and swallow slowly, and make sure to eat for half an hour each meal. 2. slow down the speed of eating every bite to eat the plate bowl to the distance to push a good meal must be removed after eating a spoonful of anything left to eat a bite do not eat full and sleep 3. eat only in one place, never touch food anywhere outside the table, never eat while watching TV or surfing the Internet, so you will eat a lot without realizing it, and it is not easy to feel full.

3. Prepare healthy snacks

Compared to the traditional Buddhist "no lunch" and "no dinner diet", I recommend eating more meals under the premise of controlling the total energy, which helps to stabilize blood sugar, to reduce fat accumulation, maintain skin health, and prevent hypoglycemia are very meaningful. But the biggest difficulty with eating more meals is that the average person cannot afford to prepare 5 meals as hearty and healthy as dinner, so you need to prepare some snacks that are quick, healthy and hygienic for you. Nuts, dairy products, fruit are good, but note that when hungry do not go shopping in food stores or supermarkets, easy to buy more.

4. Develop your own weight loss plan

You may have heard countless weight loss tips, but the key is how to make it fit naturally into your life. Suggestions 1. Make a commitment 2. Know the resources available to you For example, how many meals can you go home for each week, are lunches at work healthy, is there too much grease in the school cafeteria, will you have co-workers dragging you to get-togethers, is there a fitness facility in the neighborhood? Intend to hire a personal trainer or nutritionist? Is this person qualified enough? (By the way, I am also the nutritionist of Gao Yuan Yuan, of course, what she needs is not weight loss ......) Weight loss is a long-term project, is my budget enough for this paid plan I choose? (food costs, dietary supplements costs, gym membership fees, exercise and can not go to the time cost of earning money ......) 3. Set specific goals "Eat more vegetables and fruits", "go out and exercise more" are not called goals, you should be precise to specific numbers. For example, how much to eat every day, how long to exercise, how much weight to speak, etc. 4. Know where to get guidance Nutrition clinic follow @nutritionist Gu Zhongyi's Weibo and WeChat 5. constantly make sure you are advancing in the plan, give rewards

5. Diet records

Those who have studied time management should be well aware of the function of the record sheet, it can help you find the problems that you usually ignore, and if you can come to the nutrition clinic with such a record sheet, it can also reduce our work pressure Reminder: include a variety of snacks, try to image description

6. Choose exercise

Aerobic exercise The benefits of exercise include reducing the risk of heart disease, exercising your heart and lungs, strengthening your muscles and joints, relieving bone loss, and better relaxation, stress relief, and even a great opportunity to spend time with your family. If you lose weight without exercise, then it's not just fat you're losing, it's muscle you're losing. If you do not do exercise when you gain weight, then the increase can not be muscle, all fat ...... What kind of intensity? Slightly make you feel a little breathless, the average adult in order to maintain basic health at least 150 minutes per week, to get the benefits such as prevention of heart disease need 300 minutes, of course, Beijing's hazy weather or do not recommend that you go outdoor interaction, you can choose swimming pool swimming, gym elliptical machine, etc.. It is better to be able to do some fun activities with your family or friends, such as playing basketball or soccer. Resistance training Dumbbells (apparatus), push-ups (own gravity), etc. are very simple methods, it is recommended that at least 2 days a week for training of large muscle groups, note that the interval between these two days at least 1 day, in fact, I personally most recommended is to start half an hour after dinner every day for 1 hour of alternating brisk walking, specifically the fastest pace to insist on walking for 5 minutes, and then no rest and then randomly walk for 5 minutes, and then Brisk walking ...... so alternating, both to ensure the total amount and easy to adhere to, but also more interesting.

7. arrange exercise

A good friend of mine who lost 40 pounds had shared with me his secret to weight loss, that is, every night to Sanlitun while walking to see the beauty, a walk to go 4 hours ...... 3-5 hours a week of brisk walking, this time can be split, some of the latest research that people who are really too busy as long as a few times a week for 4 minutes (you read that right) Intense exercise can also improve blood sugar and blood lipids, only for weight loss will have little effect. You are not an athlete, so you can also A friend gave me a 30-minute hourglass, which I now use to remind myself that I need to move after sitting in front of the computer for a long time

8. to prevent rebound

You need to adhere to at least 1 year, whether on vacation or friends get-together, need to adhere to, in addition to eat a healthy breakfast every day, interested in the microblogging search # complete small Gu nutritionist breakfast #, there are more than 400 healthy breakfast for your reference.

9. quit smoking

Good news. Even if you quit smoking after the weight will increase, but at this time the harm to your health Eat more porridge, soup and water, at least 6 glasses of 200ml of water a day

10. Improve the problem to form a habit

Eating too fast (your goal is to relieve hunger, not to remove the food in front of you, by the way I do not recommend the dogmatic implementation of the "CD-ROM action", eat and then to lose weight is the biggest waste) Make sure that you are really hungry and not thirsty, the bottom of the heart and other emotional needs, this time to find a boyfriend to chat ...... God? No boyfriend? Hungry ...... always eat sweets not eat breakfast Too busy with work and no dinner ...... This is when you have to think, these situations can be avoided? For example, the office to prepare a little Tetra Pak shelf-life milk or nuts, fruit for the desert, so that you can not resist passing by the bakery to buy sweets? Is there a healthier alternative when you really can't solve the problem? For example, if you don't have time to eat dinner, you can eat McDonald's KFC with a piece of Centrum, which is also much healthier than roadside snacks or snacks. Don't be too hard on yourself, you can fix yourself to eat your favorite foods one day a week. One last word: As long as you are consistent and turn these behavioral improvements into lifelong habits, you are sure to do a lot to maintain a healthy weight. Go for it! ~