Simple obesity is a chronic disease closely related to lifestyle. Obese people often overeat and do not exercise enough.

The occurrence of obesity is mainly related to eating and energy consumption.

The scientific method of losing weight is achieved through a reasonable diet and moderate physical activity.

First of all, it must be clear that the prerequisite for controlling diet is to ensure the normal intake of nutrients required by the human body, rather than blindly dieting.

Simply dieting can cause weight loss in the short term.

However, long-term dieting will cause a lack of calories and nutrients, and the body cannot maintain normal metabolism, leading to malnutrition. Over time, your health will deteriorate and you may even get sick.

Healthy weight loss requires a reasonable diet structure: (1) A variety of foods, mainly cereals. A dietary pattern mainly based on cereals can not only provide sufficient energy, but also avoid excessive fat intake.

Whole grains can provide more dietary fiber and other nutrients, and also make you feel fuller.

Many people think that eating coarse fiber foods is beneficial to weight loss, and the more they eat, the better. In fact, this is a misunderstanding.

Excessive intake will increase the burden on the gastrointestinal tract and affect the absorption of nutrients such as calcium and iron.

The "Dietary Guidelines for Chinese Residents" recommends eating 50 to 100 grams of whole grains, such as millet, corn, buckwheat, oats, etc. every day.

(2) Sufficient amounts of vegetables and fruits. The "Dietary Guidelines for Chinese Residents" recommends that Chinese adults eat 400 to 500 grams of vegetables and 100 to 200 grams of fruits every day.

Vegetables and fruits can provide carbohydrates, fiber, vitamins and other important nutrients to the human body.

Vegetables and fruits are large in size, low in energy, and rich in essential vitamins and minerals, which can make people feel full without consuming too much energy.

Although fruits and vegetables are rich in vitamins and carbohydrates and have countless benefits, their nutritional content is relatively simple, especially lacking necessary unsaturated fatty acids and proteins.

Long-term weight loss with only fruits and vegetables will inevitably cause the loss of protein, minerals and other nutrients in the body. Slowly, the body will issue a dangerous alarm.

(3) Increase the intake of milk and dairy products. Drinking 300 grams of milk or the equivalent amount of dairy products every day can provide the body with protein, zinc, riboflavin and calcium.

Calcium helps build bone density and prevent colon cancer and high blood pressure.

(4) Drink at least 1200 ml of water every day. (5) Intake an appropriate amount of fat but pay attention to control the amount of cooking oil. The average amount of cooking oil used by urban and rural residents in my country is 42 grams, while the recommended amount is 25 grams.

Control the intake of high-fat and high-calorie foods, such as fried foods.

(6) Limit the intake of sugar and alcohol. Sugar, like alcohol, only provides calories and contains almost no other nutrients.

Excessive intake will also replace other food sources and convert energy into fat and store it in the body.

The "Dietary Guidelines for Chinese Residents" recommends that women should drink no more than 15 grams a day and men should drink no more than 25 grams a day.

One of the keys to losing weight is lowering your caloric intake.

Therefore, choose foods that are large in size and low in calories to keep you full and lose weight.

The calories contained in food are different. Eating more does not necessarily mean that you consume more calories, and eating less does not necessarily mean that you consume less calories.

For example, eating 35 grams of steamed buns, 70 grams of sweet potatoes, and 120 grams of potatoes will yield the same amount of calories.

This reminds us that when dieters choose food, they can be full without gaining weight as long as they eat large, low-calorie foods.

Foods of the same quality should also be chosen with fewer calories. For example, 50 grams of boiled eggs contain much fewer calories than 50 grams of fried eggs.

In addition to paying attention to your diet, you must also maintain regular exercise habits.

Exercise to lose weight is the healthiest way to lose weight, but persistence is more important.

Those who want to lose weight should follow the principle of step-by-step, which varies from person to person.

Differentiating according to individual means that different objects and different obesity conditions should be treated differently and targeted physical exercise methods should be adopted.

The principle of step-by-step is to gradually increase the exercise load. Only with a certain intensity of stimulation can the body's adaptability change.

Too little exercise has no exercise effect, but too much exercise can cause damage to the body's functions.

In a randomized weight loss trial in obese women, those who continued to engage in regular exercise (aerobic exercise) and those who integrated exercise into their daily lives (focused on increasing the time and intensity of casual exercise per day)

) In comparison, no matter which method is used, as long as you persist for one year, there will be a certain effect.

Exercise can not only consume excess energy intake, but also increase body metabolism and improve physical fitness.

Because if you rely solely on diet control to lose weight, it will often easily lead to muscle loss, decreased metabolism, and poor physical fitness; regular exercise can promote muscle synthesis and improve the body's metabolism.

The most important thing about scientific weight loss is to do it step by step.

The vast majority of people who lose weight hope to lose weight as quickly and as much as possible. It is best to lose weight in one day.

This is unscientific in nutrition.

Under normal circumstances, a person can lose 500 to 700 kcal of energy per day, and a weekly weight loss of 0.5 to 1 kilogram is appropriate.

Rapid weight loss in a short period of time will bring about a series of adverse consequences, such as malnutrition, rapid weight regain, anorexia and other problems.