First, reduce calorie intake
Nutritionists believe that no matter what you control-protein, carbohydrates or fat, what you ultimately reduce is your calorie intake. If a person consumes less than 800 calories a day, he can lose 10 pounds in 6 weeks; If you consume 500 calories less, you can lose 10 pounds in two and a half months. But don't lose weight too fast, otherwise it is very dangerous. It should be noted that each person should consume at least 1200 kcal of heat every day, if the heat supplied to the body is too small; You lose your muscles. Muscle is the key for human body to consume calories and promote metabolism.
Second, eat less 1 oral meat for 2 months 10 pound;
Experts point out that every 1 g of fat equals 9 kilocalories. Compared with fat, carbohydrates and protein contain much lower calories per gram, about 4 kilocalories. Therefore, you don't have to eat less to lose weight. Fresh vegetables, fruits and grains can be used instead of fatty foods (such as cream) you eat every day. Experts believe that if you only eat 20-40 grams of fat every day, you can lose weight 10 pound within 2 months. However, not everyone can lose weight by eating less fat, and if they eat too much carbohydrates, they will also gain weight.
Third, reduce food intake:
If you want to lose weight, you don't have to give up your favorite food. It is important to control it. If you prefer a certain food and eat it in large quantities, you should pay attention to reducing the portion each time. Instead of eating 200 grams of meat four times a week, it is 100 grams each time, so that you can consume less calories of 1200 kilocalories and obviously lose weight in about seven and a half months. It is suggested that dieters put a scale in the kitchen and put up a warning slogan to remind themselves of the weight of food intake.
Four, every day 1 meal liquid food 5 weeks minus 10 pounds:
Usually, it is very convenient to make liquid food. If you only eat liquid food or drinks for one meal every day, you can lose 10 pounds in 8 months. Liquid food should be diversified to avoid lack of nutrition. Under the guidance of a doctor, you can even have two meals a day. This can reduce 10 pounds in 5 weeks. However, it is necessary to ensure that the selected liquid food can provide nutrients and protein needed by the body, and ensure three meals a day.
Get rid of fat and shape your body.
Five, walk for 45 minutes for half a year 10 pounds:
Stick to 1 time five days a week, and walk 5 kilometers in 45 minutes each time, so that you can lose 10 pounds in six months. If you walk 6.5 kilometers in 45 minutes, you will lose weight faster. Some people may say "no time for a walk". In fact, time is squeezed out. Cardiovascular doctors point out that this method of losing weight may increase appetite. Therefore, before or after a walk, you can eat some low-fat food or fresh fruit and drink plenty of water to replenish the body water reduced by sweating.
Six, fixed exercise:
Doing regular exercise 3-5 times a week is a good way to reduce body fat, lose weight, increase muscles and make you energetic. Running for 45 minutes five times a week at a speed of 170 meters per minute can reduce 10 pounds in three months; Dancing, 6 times a week, each time 1 hour, can reduce 10 pounds within 4 months; Swimming for 4 hours a week can reduce 10 pounds within 4 months; Cycling four times a week at a speed of 1 hour and 15 km per hour can reduce 10 lb in five months. If you haven't done regular exercise before, you should do less at first to avoid hurting your health. Excessive exercise will increase food intake, which will not achieve the goal of losing weight.
Seven, strength training:
Strength training can strengthen muscles. The more muscles, the faster the metabolism. Weight lifting for 45 minutes three times a week can reduce 10 pounds within 10 months. In order to avoid hurting your body, you should ask the coach to help you choose the right weight and make an appropriate exercise plan. Stretching should be done before and after exercise to keep the flexibility of the body, and the weight and frequency of weightlifting can be gradually increased.
Eight, reduce calorie intake combined with walking:
Replacing Coca-Cola with soda water can reduce the calorie intake of 150 kcal per day. If you add a 45-minute 5-kilometer walk five times a week, you can lose 10 pounds in three months. If you reduce more calories and keep walking as mentioned above, you can lose 10 pounds in 7 weeks.
Nine, reduce fat intake and weight lifting:
This method can consume excess fat in the body, keep a good figure, increase muscles, accelerate metabolism and promote cardiovascular health. Eating 20 grams less fat every day and lifting weights for 20 minutes, three times a week, can reduce 10 pounds in three and a half months.
Ten, the best choice:
According to the above nine methods, make a plan that can be implemented step by step, and the most ideal combination plan is to control fat intake and strengthen exercise and strength training. As long as you have confidence and persist in doing it, you will certainly achieve the goal of losing weight, strengthening muscles, promoting cardiovascular health and body metabolism. Reduce the calorie intake of 100 kcal every day, take a walk three times a week, walk three kilometers in 30 minutes each time, and do weight lifting exercise twice a week for 40 minutes each time. This combination can reduce 10 pounds in 5 months. Combining the three methods at the beginning may not be suitable, so try to increase it gradually. For example, add and do one method after another. Be patient and don't rush for success.
Experts point out that it is ideal for women to lose1-0.5 pounds per week, and it is appropriate for men to lose 1-2 pounds per week.
What kind of people should lose weight?
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What kind of people should lose weight and how much weight should they lose. How to subtract should be decided according to one's physical quality, genetic history, energy balance, endocrine function and psychological status. Obese women should lose weight only if they are morbidly obese, their abdomen is obviously enlarged and they have a genetic history of obesity. All obese men should lose weight, especially those with obese abdomen and waist, considering all kinds of diseases that may be caused by this.
Some patients should lose weight, such as patients with cardiovascular and cerebrovascular diseases and diabetics, because obesity can aggravate the disease and is not good for treatment. In addition, patients who are going to have surgery should lose weight if they are obese, which can reduce the difficulty and risk of surgery.
In addition, some women in special occupations have a normal weight even if their weight does not exceed 20% of their normal weight because of the need of work; You also need to lose weight. For example, actors, fashion models, gymnasts, diplomats, public relations personnel, waiters, textile workers and so on.
The principle of losing weight
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1, target weight loss: first find out why the weight has soared, and then go to the root of the problem.
2, healthy weight loss: scientific diet, proper exercise.
3, happy weight loss: firm confidence, perseverance.
Revealing 8 weight-loss lies and 7 kinds of popular weight-loss methods. Nowadays, various weight-loss methods can be described as varied and strange, and their effects are different. Next, let's compare seven popular ways to lose weight.
1, drug to lose weight
Principle: Diet pills are mainly divided into three categories. One is appetite suppressants, which make you stop eating by inhibiting the central nervous system; One is to accelerate the excretion in the body, which contains diuretics, rhubarb, senna and other ingredients, which can directly transfer the water in the human body from the body; The other kind is a medicine that helps to consume fat and calories, which greatly increases the energy you consume every day and discharges the fat you eat.
Advantages: a relatively fast way to lose weight, no need to diet, and easy to take.
Disadvantages: once the drug is stopped, the weight will rebound like a god. Miss Wang once asked someone to bring a weight-loss medicine from abroad. After taking it, she lost 10 kg in the first month. As she was obviously much weaker, she stopped taking the medicine. Unexpectedly, this stop, the weight has soared. In half a year, her weight rose from 98 kg to 160 kg, and no matter how much she lost, she could not lose it.
Moreover, it is a three-point poison, and long-term use of diet pills will have adverse effects on the nervous system, cardiovascular system and kidneys. So far, there is no drug that can effectively lose weight without any adverse reaction to the body in the world.
2. Hunger to lose weight
Principle: One is to reduce food intake, reject staple foods and carbohydrates, and only eat fruits, vegetables or soups; The other is the food-picking method, which takes good care of the food, then sneaks into the toilet, picks the root of the tongue with your hand or toothbrush, and spits out the food you just ate.
Advantages: no side effects of drugs, no hard exercise, and no pain of surgery.
Disadvantages: dieting to lose weight sounds "natural", but it is actually very dangerous. It will cause malnutrition, decreased metabolic rate, anemia, decreased immunity, lack of concentration, and loose and dull skin. Although the effect of losing weight is obvious, it is easy to rebound. Once you stop dieting, hungry cells will absorb nutrients indiscriminately and aggravate obesity. Moreover, after a long time, it is easy to lead to anorexia and life-threatening.
There are also many sequelae caused by frequent throat deduction. In the process of vomiting, in addition to spitting out food, gastric acid and electrolyte will also be spit out. Gastric acid will erode the enamel of teeth, lead to tooth decay, and even make the skin of fingers fester in severe cases; Spitting out electrolytes will increase the heart load. In addition, long-term withholding of throat can lead to many diseases, such as diarrhea, habitual vomiting and malnutrition.
3. Exercise to lose weight
Principle: Improve basal metabolic rate through exercise, make body fat burn quickly and control body weight.
Advantages: While losing weight, it can also improve cardiopulmonary function and prevent cardiovascular diseases. It is a healthy and effective way to lose weight.
Disadvantages: Not all exercises have the effect of losing weight. After intense exercise, the blood sugar level will decrease, which will greatly stimulate people's appetite. If you are not careful, the calories you eat will exceed the calories consumed during exercise. Short-term exercise, such as aerobics, lasts only about 1 hour. At this time, the fat has just begun to decompose, but you have stopped exercising, so there is no weight loss effect. There is also rapid explosive exercise, and the main exercise is white muscle fiber, which has a thick cross section. If you lose weight in this way, you will only get stronger and stronger.
Even if you reach your ideal weight after proper exercise, it doesn't mean that you have lost weight. Once the exercise stops, you will gain weight again. Only by exercising for a long time can we keep fit.
4, liposuction to lose weight
Principle: Make a small incision at the position where liposuction is needed, extend the liposuction tube into the fat layer, and then suck out the fat by using the negative pressure of the liposuction machine.
Advantages: It takes only half an hour to 1 hour to lose weight immediately, and you can lose weight wherever you want. While losing weight, it can also shape the slim curve of the body.
Disadvantages: pumping only one part will lead to uncoordinated body proportions. For example, if you do liposuction with both arms, it will appear that there is more meat on your back, so you have to do liposuction on your back again. Wear tights after surgery. If it is hot and sweaty, the recovery period of more than one month will be difficult. After operation, you need to do massage often, otherwise the local skin will become unsmooth and the congestion will not recede easily. If you don't pay attention to adjusting your diet, your weight will still rebound, just like before operation.
In addition, experts say that liposuction only sucks the subcutaneous fat away, but the visceral fat is still there, so it can't reduce the risk of cardiovascular disease.
5. acupuncture weight loss
Principle: Stimulating acupoints with acupuncture can adjust the metabolic function and endocrine function of human body, promote fat decomposition, inhibit gastrointestinal peristalsis and gastric acid secretion, and relieve hunger.
Advantages: It is hailed as the most "green" method to lose weight, and it can also regulate meridians and endocrine while losing weight. As long as acupuncture is carried out in a regular big hospital, it is still relatively safe and reliable.
Disadvantages: Chinese medicine pays attention to conditioning, so the effect of acupuncture weight loss is slow. At the same time, acupuncture should also be based on physical fitness, and different acupoints should be tied according to different physical fitness. If you go to an unqualified beauty salon for acupuncture, you may be injured in the heart, lungs and liver and even infected with AIDS due to improper acupuncture.
6, cut the stomach to lose weight
Principle: The normal stomach capacity is about1000 ~1100 cubic centimeters, but after this operation, the stomach capacity is only 20 ~ 30 cubic centimeters. You will feel full if you eat very little. This operation is rare in China at present, but it is very popular in Japan, Europe and America.
Advantages: you can definitely lose weight, and studies have shown that the incidence of fatty liver, hyperlipidemia and hypertension decreased from 82% to 3%, 72% to 5% and 46% to 5% respectively after operation.
Disadvantages: This operation is considered as the "last resort" to treat obesity. The operation requires general anesthesia, which has certain risks, and may cause gastric laceration and gastric bleeding after operation. In addition, because the stomach is shrunk, the vitamins and minerals obtained through food may not meet the body's needs, and some extra vitamins need to be added. It is only suitable for those who are seriously overweight.
7, instrument to lose weight
Principle: One is a large-scale instrument used in beauty salons, which sucks the fat accumulation place through a vacuum sucker, and slowly massages and vibrates with low current to help muscles move, so as to achieve the effects of dredging lymphatic ducts, removing toxins and eliminating excess fat. The other is the fat skimmer, which was once sold well in direct TV programs. Through electric current vibration, the fat of obese parts such as arms, waist and legs is crushed.
Advantages: Suitable for lazy people who are afraid of hardship.
Disadvantages: although the slimming instrument in beauty salons is comfortable, it has little effect, and often it costs a lot of money but can't see the results. The violent vibration produced by the fat skimmer can cause visceral displacement and even mechanical damage; It can also inhibit gastrointestinal peristalsis and gastric acid secretion, resulting in gastrointestinal symptoms such as fullness and pain in the upper abdomen, resulting in high incidence of gastrointestinal diseases; Women can also have prolonged menstrual period, excessive menstruation, dysmenorrhea and uterine prolapse.
What kind of people are suitable for drug weight loss?
Drug weight loss must strictly control the indications, and it is best to treat those who use what drugs under the guidance of specialists. Patients who have the following conditions should take diet pills:
Table of ideal weight and body proportions for various heights
Height148cm150cm155cm160cm165cm169c.
Weight 48.2kg49.5kg 52.9kg56.3kg59.9kg62.8kg.
Chest circumference 80cm 82cm84cm86cm89cm91cm.
Waist circumference 58cm59cm61cm63cm64cm64cm.
Hip circumference 82 cm 83 cm 85 cm 87 cm 91cm 93 cm
Thigh 45cm 46cm46cm47cm49cm51cm
Leg 31cm 31cm 32cm33cm34cm34cm
Ankle19cm19cm20cm21cm21cm21cm.
The above figures are the proportion of healthy body, and the weight difference of 3kg is the standard.
(1) First of all, you use the table above to find out your ideal weight (standard weight), and then compare it with your actual weight to see if you are really obese. Only those who weigh more than 20% of normal can be considered truly obese. The reason why we emphasize this point is that today, when slim figure is popular again, the ideal weight in people's hearts has been reduced unrealistically, and having a body like a fashion model has become the pursuit of many young women. Therefore, unless you are really obese, don't go on an excessive diet, let alone take medicine to lose weight. Only moderately and severely obese people, that is, those who are overweight by more than 30%, can take diet and exercise therapy at the same time.
(2) Obese patients begin to be effective after strict diet control and exercise therapy. However, due to various reasons, patients can't persist and cause weight rebound. At this time, it is wise to take some drugs with the treatment.
(3) Some obese people with peptic ulcer have difficulty in diet control, so some drugs can be added.
(4) Some people lose weight to some extent after diet control and physical exercise, but their weight rises again after half a year. You can take diet pills at this time.
(5) Losers who lose weight by dieting can be treated with diet pills.
●8 big weight loss lies
Lie 1: "As long as you stop eating after 7 pm, you can lose weight!"
It doesn't matter when you eat, but what you eat and how much you eat. If you eat too much during the day and don't exercise properly to digest it, you will grow meat even if you don't add meals at night.
Lie 2: "Weighing myself every day can remind me to lose weight at all times!"
Proper diet and weight loss exercise can guarantee to lose 500 grams of weight every week, but the scale of home weight loss scale can't show such subtle changes. If you weigh yourself every day, you will feel that there is no progress and you will be discouraged. The correct way is to keep exercising and weigh it regularly every 3-4 weeks.
Lie 3: "As long as I reduce my calorie intake, I can lose weight without exercise."
Maybe you can lose weight naturally without exercise, but you can't keep it for a long time and will rebound after a while. Only through exercise can you turn fat into muscle, speed up metabolism and consume more heat energy.
Lie 4: "Well, what can I do?"? My obesity was inherited from my parents! "
Indeed, you may have inherited this little gene from your parents, but more importantly, you may unconsciously "inherit" some bad habits of your parents.
Lie 5: "I always eat several kinds of food together, which can help' burn' the calories in my body more effectively."
According to experts' verification, eating several foods together will produce more calories.
Lie 6: "If I don't eat before exercise, I will burn more fat when I exercise."
In fact, when you exercise on an empty stomach, you can't guarantee effective exercise to consume heat energy at all. The best way is to supplement some necessary "fuel" 3 hours before exercise.
Lie 7: "If you only eat low-fat food and coarse grain fiber, you can lose weight!"
Eating foods with low fat content can prevent many diseases such as heart disease, diabetes and cancer, but it can't achieve the goal of losing weight. Many people think that eating coarse fiber food is good for losing weight, so the more you eat, the better. In fact, it is not true. It is suggested that dieters consume about 30 grams of fiber every day, which will increase the gastrointestinal burden and affect the absorption of nutrients such as calcium and iron.
Lie 8: "The more you reduce, the better. The sooner the better."
Some weight-loss methods claim to reduce 10 kilograms a month, which is unscientific in nutrition. Under normal circumstances, a person can lose 500 to 700 kilocalories a day, and it takes 10 to 14 days to lose 1 kg. Generally speaking, it is more scientific to lose 3 to 4 kilograms in the first month of weight loss, and then maintain a reduction of 1 to 2 kilograms every month.
Seven most effective ways for lazy people to lose weight
1, cucumber and egg method
Eat only cucumbers and eggs every meal instead of three meals, and stick to it for seven days to keep you thin, but then you will miss the taste of Laodopted Mother. It is a good way to scrape oil.
Principle: Cucumber pulp is crisp, sweet and juicy, fragrant and delicious. It contains gum, fruit acid and bioactive enzymes, which can promote metabolism and treat sunburn, freckles and skin allergies. Cucumber can also clear away heat and promote diuresis and prevent constipation. Propanolic diacid contained in fresh cucumber can effectively inhibit the conversion of sugar into fat, so eating cucumber often is of great benefit to lose weight and prevent coronary heart disease. > > > Lose weight: eating cucumbers like this is harmful to health.
2. Don't eat after noon
Don't eat anything after three o'clock in the afternoon. Of course, you can't eat hard when you can, so you can lose a few kilograms a week.
Principle: Rest at night, the human body consumes less energy, and the excessive energy is used to turn into fat and accumulate. The notice of this method is that breakfast and lunch must be full and eat well, and the nutrients necessary for a day must be supplemented.
Health tip: If you are really hungry, you can drink more water or eat an apple.
3. Don't eat dinner.
Eat less dinner every day, and take soybean milk as part of three meals. It is very beneficial for girls to drink it, but it is sugar-free. It is best to buy a soybean milk machine and make it yourself every day, which is convenient and cheap.
Principle: Soymilk mainly extracted soybean with rich and high-quality plant protein. Besides soybean protein, it also contained a lot of soybean isoflavones (Isoflavone), soybean glycoconjugates (Saponin) and other ingredients. These ingredients can inhibit the absorption of lipids and sugars in the body and exert the effect of burning body fat. Therefore, from the moment you drink soybean milk, these effective ingredients are all playing a slimming effect after digestion → absorption → burning fat! > > > Four tips to lose weight easily by drinking soybean milk.
4. Apple diet
Eat apples for 2 days and then eat normally and moderately for 3 days. This cycle has a good effect.
Principle:
Obese people almost always overeat and make their stomachs expand, so they can't control their appetite. Apple weight loss method can make the stomach contract, after weight loss, the appetite becomes easy to control, and the taste becomes normal, and people will not like irritating food or greasy food.
Apple weight loss can promote the production of white blood cells in the blood, improve the body's resistance and immunity, and at the same time promote nerve and endocrine functions, which will help beauty beauty. The advantage of eating apples to lose weight is that you don't have to go hungry. Eat apples when you are hungry. Because it is a low-calorie food, no matter how much you eat, it will not be more than the calories you take in your daily life, so you naturally lose weight. At the same time, it can also improve symptoms such as dry skin, allergic dermatitis and constipation.
5, lotus leaf diet
Boil lotus leaf, cassia seed, licorice, lemon slices into soup, the quantity is appropriate, and it will take effect for 2 weeks, and you will go in and out of the toilet more every day.
Principle: China has regarded lotus leaf as a good medicine for slimming since ancient times. Because the root, (lotus root) and leaves of lotus have the function of simple diuresis and laxative.
6, bitter gourd diet
This trick is absolutely unique. You can eat as much as you like, even if you eat midnight snack. As long as you ensure to eat 3 bitter melons every day and lose at least 4 kg/week, it means washing raw food. Although it is a little difficult, there are also some things that can detoxify well. You can only achieve your goal if you eat bitter and bitter!
Principle: Momordica charantia contains a kind of high-energy lipid, which only acts on the small intestine, an important part of human body to absorb fat. By changing the pore network of intestinal cells, it prevents the absorption of heat macromolecules such as fat and polysaccharide, but does not affect the absorption of vitamins, minerals and other nutrients.
This special ingredient known as the "fat killer" can reduce the intake of fat and polysaccharide by 40%-60%. > > > Eat bitter gourd often and you can lose weight without dieting.
7. Drink water to lose weight
Eat less, put a bowl of warm water beside it when eating, and eat the food after water, which also has a good effect.
Principle: Drinking a glass of white water, light honey water or water with cellulose before breakfast in the morning can accelerate the peristalsis of the stomach, excrete the garbage and metabolites in the body the night before, and reduce the chance of having a small belly.
Drink water before meals to reduce appetite: many people are not obese, but after eating, they will see a bulging appetite protruding, which is the most standard Babyfat. Even if they don't eat, this small appetite needs to be inhaled to cover it up.
Drink water in the afternoon to reduce fat: the main manifestation of obesity is fat, which is caused by sedentary and high-calorie food. In afternoon tea, it is the time when people feel tired and tired, and at this time it is a fragile period of time when they consume unnecessary calories because of emotions. Of course, the price is fat. You can drink a cup of herb tea to dispel this desire to eat because of your emotions. At the same time, the smell of flowers and plants can also reduce your appetite, which is an ambush for eating only seven full dinners.
Diet therapy with traditional Chinese medicine to lose weight
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Shugan Lidan Decoction, Xiaoyao Pill (Powder) and Chaihu Shugan Powder are commonly used.
Regulating stomach and reducing fat: commonly used hawthorn, barley malt, radish seed, lotus leaf Jane (alkali) and so on;
Method of promoting blood circulation and removing blood stasis: Radix Angelicae Sinensis, Radix Salviae Miltiorrhizae, Radix Paeoniae Rubra and Radix Notoginseng are commonly used;
Diuretic infiltration method: commonly used Wupi drink, Shuidao Fuling decoction, Alisma decoction, etc.
Diarrhea and catharsis: rhubarb, morning glory, nuciferine (Jane) and Polygonum cuspidatum are commonly used;
Jianpi Xiaoshi method: commonly used Yigong powder, Wuling powder, Baohe pill, etc.
Broadening chest and resolving phlegm: Erchen decoction and Wendan decoction are commonly used, and Fructus Trichosanthis is commonly used.
Warming yang and promoting diuresis: Jisheng Shenqi Pill and Linggui Shugan Decoction are commonly used;
Nourishing yin and clearing away heat: Zhibai Dihuang Pill and Dabuyin Pill are commonly used.
People always think that the more you eat, the easier it is to get fat. In fact, this may not be the case. Recently, American scientists have found that increasing food consumption does not necessarily lead to the increase of fat. This discovery opens up the possibility of finding new drug targets for weight control. Related papers were published in the June 4th issue of Cell Metabolism.
Kaveh Ashrafi of the University of California, San Francisco and others used Caenorhabditis elegans as experimental materials to study more than 250 genes by RNA interference technology, in order to analyze the influence mechanism of neurotransmitter serotonin on eating and fat.
The results showed that serotonin controlled appetite and fat accumulation through two independent signal pathways. One group of signals regulates eating, and the other group of independent signals regulates fat metabolism. These signal pathways consist of a series of molecular events, which are triggered by brain neurons and eventually "instruct" the body to burn or store fat.
Ashrafi said that if this independent channel mechanism also exists in the human body, then new slimming drugs can be developed to act on the fat accumulation channel, rather than on the hunger suppression path (this method has little effect at present).
He said: "This is not to say that eating is not important, but serotonin's control of fat is completely different from eating. The weight loss strategy that only focuses on eating has come to an end, which may be one of the reasons for the failure of dieting. "
The researchers concluded: "Obesity and slimness are not only determined by eating behavior. More precisely, eating behavior and fat metabolism are parallel and independent responses when the nervous system senses nutrient acquisition.