How to lose weight is the most effective! ! ! !

Weight loss experts point out that it is not enough to count calories only if you want to stay slim all your life, because many people who lose weight through dieting are thin and fat, forming a vicious circle of thin and fat. To this end, in terms of diet and weight loss, they put forward the following suggestions: Never talk about dieting. The most successful people don't mention dieting, but change their eating habits and stop eating high-fat foods, desserts and snacks. Practically speaking, people who want to reduce their weight to an impossible level are doomed to fail. The correct way is to make a practical process plan from the beginning, so that the weight can be reduced steadily and gradually, for example, by 0.25-0.5 kg per week. Don't eat only one kind of food at a time. If you give up eating too many kinds of food at the same time, you may be tempted to have a big meal before the next meal. It's easier to quit a food. Never give up eating. People who eat three meals a day consume 10% more calories than people who don't eat dinner, because people's metabolism will accelerate every time they eat. In other words, if they fast, their bodies will compensate by reducing their metabolic rate. Don't starve yourself. If you deliberately starve yourself when you lose weight, your body will have three reactions: stagnant water, slow metabolism and easy temptation to eat a big meal. Eat slowly and enjoy every bite of food. If you want to lose weight, you must always be the last person to finish eating. People who gobble are less likely to feel full after eating and will eat more food. Eat less fat. One gram of fat contains twice as many calories as one gram of protein or one gram of carbohydrate. The calories contained in fatty foods are more likely to be stored in the human body and become fat. Make a "blacklist" of high-fat foods that are forbidden to eat, such as nuts, whole milk, chocolate, butter cookies, fried food and steak. Moderately increase the proportion of starchy foods. Complex carbohydrates contain only a small amount of fat, sugar and calories, which is a good food for weight control. The proportion of complex carbohydrates such as potatoes, rice, flour and corn should be increased in the diet. Reminder: the concept added here refers to the daily food ratio, not to increase food intake. Carefully choose snacks, such as fried corn, rice flour cakes, vegetables, fruits and other sugar-free foods. Absorb sugar wisely. It doesn't matter if you add a teaspoon of sugar to the porridge. But remember not to eat foods that contain a lot of sugar and fat. Don't give up your favorite food completely. Find an appropriate way to enjoy your favorite food. If you like French fries, you might as well bake some French fries in the oven with only a little oil. Failure is the mother of success. Remember, losing weight rarely happens overnight. Judging from the experience of the most successful people who lose weight, they all found the most effective way to lose weight through unremitting efforts, and they must have an unshakable belief in fighting a protracted war. How to lose weight 1 How to lose weight? First of all, we must determine the cause of obesity. In order to maintain the current weight, a person must consume 30 to 35 calories per kilogram of body weight every day. A person weighing 50 kg will maintain his weight by eating 1500 to 2000 calories a day. Eat 250 calories a day for a month and gain weight 1 kg. On the contrary, eating less than 250 calories a day for a month can make you lose weight1kg; Eat 1000 calories every day, and you can lose weight for a week 1 kg. That is, you can change 1 kg of meat for every 7000 calories. Scholars who study obesity believe that the safe weight loss speed is to lose less than 1 kg per week. If obese people cut their food in half, they can reduce nearly 1 000 calories a day, so they can reduce 1 kg a week. However, if you don't eat much, you can't just reduce the calories of 1000 calories, and the daily calorie intake of food during dieting and weight loss should not be less than 1000 calories. Physiologically, the human body needs at least 65,438+0,000 calories per day to operate safely and effectively, otherwise the protein of cardiac muscle and vascular smooth muscle will be gradually lost, which will lead to cardiovascular diseases and even death in severe cases. It is often reported abroad that people die because the total calorie intake is less than 500 calories per day. Copyright Honglai Shopping Mall] In addition, if the food calories below 1000 calories per day are maintained for a long time, human cells will be transformed into cancer cells due to long-term malnutrition, leading to the unfortunate end of cancer decades later. This is what most people didn't expect. Chronic malnutrition is one of the main causes of cancer. How to lose weight? If people want to have a slim figure and a beautiful figure, they should prevent themselves from getting fat. You must lose weight if you want to stay healthy. First of all, you must understand what obesity is. Obesity occurs when body fat accumulates too much and the weight exceeds 20% of the standard weight. In order to prevent obesity, we should also understand the causes of obesity. There are many reasons for obesity, which can usually be divided into simple obesity and secondary obesity. Simple obesity is the most common, mostly because of eating too much and eating too little. When the intake of calories exceeds the consumption of the body, the excess substances are mainly converted into fat and stored in various organs and tissues and under the skin, which makes people fat. Men's fat is mostly deposited in the abdomen, so it is called paunchy, while women are mostly accumulated in the breasts, buttocks, abdomen and upper thighs. Copyright [Honglai Mall] Most obese people are afraid of heat and sweat, and are prone to asthma and fatigue, as well as diseases such as hypertension, coronary heart disease, hyperlipidemia, diabetes and gallstones. Obesity increases the burden on various organs of the human body and becomes one of the reasons for accelerating aging. Secondary obesity is caused by other neurological or endocrine diseases, such as brain injury, inflammation or tumor, which will lead to obesity when it leads to hypothalamic or pituitary lesions. Another example is hyperthyroidism, hypogonadism and hypothyroidism, which will make people fat (see chapters 1 and 2 for details). Therefore, whether you are obese or not, you should check with a specialist to find out the cause and nature of obesity. If it is simple obesity, you can take appropriate weight loss therapy to lose weight. If it is secondary obesity, treat the primary disease first. How to lose weight? Basic principles of weight loss There are many reasons for obesity, and there are many ways to lose weight, and each method has its own characteristics, requirements and precautions. So, here are just a few principles to lose weight. (1) Perseverance, perseverance to lose weight must be regular and systematic. No matter which method you choose to lose weight, you must have the determination to break the wall for ten years and persevere. You can't fish for three days and dry the net for two days. People who lose weight effectively at home and abroad, their experience is constant, lasting and uninterrupted. As long as you choose the right way to lose weight and make a weight loss plan, you must stick to it and not be disturbed by any factors. If you are on a diet, staying at home should be the same as going on a business trip. You can't diet at home. All rights reserved. Another example is weight loss methods such as exercise. I think it has nothing to do with doing 1 ~ 2 times less, and it will not affect the weight loss effect. Without perseverance and determination, you won't get the weight loss effect you deserve. Losing weight is not only a physical exercise, but also an exercise of will and perseverance. (2) Step by step, plan to make a moderate weight loss plan after choosing a suitable weight loss method, and make corresponding weight loss plans according to different obesity levels. If you use physical exercise to lose weight, you can achieve the goal of losing weight through physical exercise. Therefore, you should master the amount of exercise, especially for people with severe obesity and poor physique. The amount of exercise is too small to achieve the purpose of exercise and lose weight; Excessive exercise will exceed the body's endurance, but it will damage the body because of overwork. The same is true of other weight loss methods. Planning should be moderate, from easy to difficult, from simple to complex, from light to heavy. Therefore, the use of various weight-loss methods emphasizes that the right amount is tireless, step by step, and you can't rush for success. If you are in a hurry, you will always be in a hurry. (3) Checking the effect, the basic check before modifying the weight loss plan and the result check after weight loss are two very important tasks. 【 Honglai Mall 】 Only through the systematic examination and determination of blood pressure, heart rate, weight, chest circumference, abdominal circumference, electrocardiogram, vital capacity, heart, lung, digestion and other organ functions before losing weight can we fully understand the health status of obese people, help to choose appropriate and effective weight loss methods and make reasonable weight loss plans. After a period of weight-loss treatment, it is beneficial to analyze and identify the weight-loss effect, adjust or modify the original weight-loss method and plan, and further improve the weight-loss effect by asking a doctor to help carry out a systematic and comprehensive review and comparing it with the basic physical condition before weight loss. First of all, we must find out the reason for getting fat. Why do people get fat? Just one fundamental reason: input > consumption! When you eat too much, your body doesn't need so much nutrition, so it turns into fat and accumulates. If you want to keep yourself from getting fat, you must keep it: daily intake of calories = body consumption of calories. If you want to lose weight, you must do it: calories consumed every day > calories consumed. This is the principle of losing weight. So how do you lose weight?