What is the most reliable way to lose weight? What are the total ways to lose weight?

Almost all female friends want to lose weight. Even girls with very hot figures are also trying their best to maintain their figures. Of course, those girls who eat more and do not gain weight are exceptions, because they You never have to worry about losing weight. So for girls who want to lose weight, what is the most reliable and useful way to lose weight?

1. How to lose weight reliably

Obesity affects both body and mind

“According to data, the number of overweight adults in my country reaches about 266 million, and obesity The number of people is about 93 million. The absolute number of obesity in my country ranks first in the world, and one in 15 people is obese. Professor Wang Cunchuan said that most obese patients will suffer from anxiety, depression, and some even have a rebellious personality.

Professor Wang Cunchuan said that there are many causes of obesity, which are related to heredity, genes, intestinal flora, living habits, etc. The final reason is an imbalance of calories, eating more and consuming less. The body converts excess calories into fat and stores them.

Be careful when taking weight loss pills

Some stars in the entertainment industry choose to take diuretics to lose weight. Wang Cunchuan said: "To put it bluntly, diuretic weight loss is an extremely unhealthy way of losing weight that uses chemical agents to reduce body water, thereby achieving weight loss in the short term, because it is very likely to cause fatigue or even dehydration in the user, and it also It will have an impact on the kidneys, and long-term use will greatly increase the risk of heart disease and kidney disease."

There are also many "colon cleansing" projects that advertise the effects of "beautifying and losing weight". Few people who love beauty flock to her. "The human large intestine usually only absorbs water, so what is washed out by colon cleansing is only the water in the body." Wang Cunchuan said that the most important thing is that colon cleansing can easily cause gastrointestinal dysfunction. In addition, Wang Cunchuan reminded that when taking weight loss pills, you must first determine its ingredients. Some weight loss drugs increase metabolism by increasing hyperthyroidism, some suppress appetite through brain nerves, and there are even laxatives. Some drugs may make users addicted, so they must be taken under the guidance of a professional doctor. "No matter what kind of weight-loss drug it is, it is not 100% safe and has no side effects. Long-term use will affect the brain, heart, kidneys, gastrointestinal functions, etc."

The best way to lose weight is exercise

“For severely obese people, it is difficult to obtain obvious results by simply dieting and physical exercise. Bariatric surgery should be effective in the long term. The only way." Wang Cunchuan said that if the body mass index (BMI) is above 32.5 and the weight cannot be effectively reduced, weight loss surgery should be actively considered.

Wang Cunchuan introduced that bariatric surgery technology is relatively mature. Currently, the commonly used surgeries in the medical community include laparoscopic gastric bypass surgery and sleeve gastrectomy. In Guangdong Province, more than 2,000 bariatric surgeries were performed in one day, and the General Hospital of the First Affiliated Hospital of JNU carried out 1,000 surgeries.

Many people who lose weight choose to eat meal replacements. Is it healthy? Wang Cunchuan believes that meal replacement foods should be tailored to specific situations and vary from person to person. If it is a meal replacement food with safe ingredients and the user does not have metabolic diseases, it is okay to take some to increase satiety under the guidance of a professional bariatric surgeon. But the only way to lose weight that can truly be called healthy, green, without side effects, and suitable for all types of people is to eat properly and exercise more. (Reporter Zhu Xiaofeng, intern Pang Liyuan, correspondent Zhang Cancheng and Chen Xiaomei)

2. Effective ways to lose weight

Weight loss method one: reduce calorie intake

Nutritionists believe that, No matter what you control—protein, carbohydrates, or fat—what you end up reducing is caloric intake.

If a person consumes 800 fewer calories per day, he or she can lose 10 pounds in six weeks; if a person consumes 500 fewer calories per day, he or she can lose 10 pounds in two and a half months.

Method 2 to lose weight: Eat less fatty foods

Experts point out that every 1 gram of fat contains 9 kilocalories.

Carbohydrates and proteins contain much lower calories per gram than fat, around 4 kcal.

Therefore, if you want to lose weight, you don’t have to eat less. You can replace the fatty foods (such as butter, etc.) you eat every day with fresh vegetables, fruits, and cereals. Experts believe that if you only eat 20-40 grams of fat can help you lose 10 pounds in 2 months.

However, not everyone can lose weight if they eat too much carbohydrates.

Weight loss method three: Reduce food intake

If you want to lose weight, you don’t have to give up your favorite foods. The important thing is to control if you prefer certain foods and eat them in large amounts. , then you should pay attention to reducing the amount of meat each time.

Instead of consuming 200 grams of meat 4 times a week, you should eat 100 grams each time, so that you can consume 1,200 fewer calories. , can reduce pounds in about 7 and a half months

It is recommended that dieters put a scale in the kitchen and post a reminder to remind themselves of the weight of food.

Method 4 to lose weight: Eat more liquid food

Usually, liquid food is very convenient to prepare. If you only consume liquid food or drinks for one meal a day, you can lose 10 pounds in 8 months. Variety to avoid nutritional deficiencies.

Under the guidance of a doctor, you can even eat two meals a day to lose 10 pounds in 5 weeks, but make sure you choose a liquid diet that provides your body with the necessary nutrients.

Weight loss method 5: Lose weight

Adhere to 5 days a week, once a day, 45 minutes each time. If you walk 5 kilometers within 45 minutes, you can lose 10 pounds in 6 months.

Some people may say "No." Time for a walk. In fact, time is squeezed out. Cardiovascular doctors point out that this weight loss method may increase appetite.

Therefore, before or after walking, you can eat some low-fat foods or fresh Fruit and drink more water to replenish body water lost due to sweating.

Weight loss method 6: Regular exercise

Performing regular exercise 3-5 times a week is the best way to reduce body fat. , a good way to lose weight, gain muscle, and gain energy.

Running: 5 times a week, 45 minutes each time, at a speed of 170 meters per minute, you can lose 10 pounds in 3 months;

Dancing: 6 times a week, 1 hour each time, can lose 10 pounds in 4 months;

Swimming: 4 hours a week, can lose 10 pounds in 4 months 10 pounds;

Cycling: 1 hour, 4 times a week, at a speed of 15 kilometers per hour, can reduce 10 pounds in 5 months

If not before. If you have done regular exercise, you should do less at the beginning to prevent harm to your body. Excessive exercise will increase your food intake, which will not achieve the purpose of losing weight.

Method 7: Strength training

Strength training builds muscle. The more muscle you have, the faster your metabolism will be. A 45-minute weightlifting session three times a week can help you lose 10 pounds in 10 months.

To avoid injuring your body, you should ask a coach to help you choose the appropriate weight and develop an appropriate exercise plan. Stretch before and after exercise to maintain body flexibility, and the weight and frequency of weightlifting can be gradually increased.

Method 8 for weight loss: Reduce caloric intake and combine it with walking

Replace Coca-Cola with soda water and you can reduce your daily caloric intake by 150 kcal. If you add 5 kilometers of 45-minute walks 5 times a week, you can lose 10 pounds in 3 months.

If you reduce the calories even more and still keep walking as mentioned above, you can lose 10 pounds in 7 weeks.

Weight loss method nine: reduce fat intake and combine weight lifting

This weight loss method can consume excess fat in the body, maintain a good body shape, grow muscles, speed up metabolism, and promote cardiovascular disease of health.

Eat 20 grams less fat every day and lift weights for 20 minutes, three times a week, and you can lose 10 pounds in three and a half months.

Method 10 for losing weight: The best way to lose weight

Based on the above nine methods, formulate a step-by-step plan that can be implemented. The most ideal combination plan is to control fat intake. , strengthen exercise and strength training.

As long as you have confidence and persevere, you will be able to lose weight, build muscle, and promote cardiovascular health and body metabolism.

Reduce your calorie intake by 100 kcal every day, walk 3 kilometers a day for 30 minutes three times a week, and do weight lifting twice a week for 40 minutes each time. This combination can result in a weight loss of 10 pounds in 5 months.

If you combine the three methods at the beginning, you may not be comfortable with it, so you might as well try to increase it gradually. For example, add it one method at a time. Be patient and don’t rush!