Weight-loss products have a better effect when combined with diet. The principle is: regular life and reasonable diet, mainly chicken, duck, fish, meat, eggs, fruits, milk, seafood and vegetables.

Vegetables: cucumber, tomato, wax gourd, loofah, celery, lettuce, leek, radish, mung bean sprouts, pepper, garlic and fungus.

Fruits: small red fruit, kiwi fruit, strawberry, cherry, bayberry, apple, pear, grape, watermelon, etc. (eat less if the sugar content is high. )

Meat: lean beef, rabbit meat, pigeon meat, pheasant, black-bone chicken, duck meat, quail, pig's trotters and chicken feet.

Aquatic products: crucian carp, carp, yellow croaker, shrimp skin, crab, jellyfish skin, kelp, laver, seaweed and shellfish.

Egg and milk: boiled eggs, tea eggs, pure milk and skim milk.

Main taboos: oil, sugar starch, staple food, wine, drinks, fat meat, potatoes, lotus root, vermicelli, etc. Foods with high sugar content, such as ice cream, chocolate, candy, cream, cake, etc. Dried fruits, such as peanuts, cashews, pine seeds, etc.

Recommend nutrition diet to lose weight.

Breakfast: 250 grams of fresh milk (or soybean milk, tofu brain); One boiled egg, or three quail eggs; 500 grams of cold cucumber; Sichuan pickle (ginger, radish)100g.

Lunch: steamed crucian carp (250g), or stewed rabbit with mushrooms (500g,150g); Roasted beef with carrots (500g, 50g) or shredded lettuce (400g, 50g); Burn wax gourd with golden hook (500g,10g); Vegetable stir-fried rattan (500g) or fried soybean sprouts (500g) or fried lotus white (500g); One pea soup or green vegetable soup or bean curd soup.

Dinner: boiled shrimp (250g) or braised rabbit meat (250g); Stir-fried spinach or other vegetables (500g); Fried dried bean curd with leek (200g, 50g); 200g of cold shredded radish (or carrot) and 200g of kelp; 250 grams of strawberries.

The above recipes, from a nutritional point of view: fish, eggs, milk, fruits and vegetables, delicacies, complete varieties. Protein, fat, carbohydrates, vitamins, cellulose and trace elements are all available, which can not only fully meet the human body's demand for nutrition, but also fully satisfy the appetite and enjoy a rich material life.

Why not eat staple food?

Losing weight is different from simple hunger therapy. It is not a simple problem of losing weight without eating, but it also needs to be coordinated by diet structure adjustment and moderate dieting. According to our requirements, chicken, duck, fish, meat, milk and dairy products, bean products, vegetables and fruits are the main energy sources. We should eat well in breakfast and lunch, and give priority to light vegetables and fruits in dinner. At the initial stage of treatment, it is necessary to control the staple food (that is, carbohydrates). After reaching the standard weight, you can resume your normal diet.

Its theoretical basis is: (1) Most obese patients have hyperinsulinemia, and insulin can inhibit fat decomposition and promote fat synthesis. And carbohydrates can increase insulin. In order to reduce the insulin level, it is necessary to control the intake of carbohydrates. (2) Human energy consumption, first consuming carbohydrates, and then consuming fat. Controlling staple food is to make the body consume more fat. There is no way to consume fat if you eat too much staple food. Do you need exercise to lose weight?

Proper exercise is a scientific and effective way to lose weight. But not all exercise is helpful to lose weight, and improper exercise may make you "gain weight".

First, if the amount of exercise increases, the body will be in an anaerobic metabolism state of hypoxia. Instead of using fat as the main energy release, it mainly relies on decomposing glycogen stored in the human body as energy release. After a short period of intense exercise, the blood sugar level will decrease, which is an important cause of hunger. At this time, people often have a strong appetite, which is extremely unfavorable for weight loss.

Second, when doing aerobic exercise, the glycogen stored in the human body is first used to release energy; After 30 minutes of exercise, the energy released by glycogen begins to transform into energy released by fat; After about exercise 1 hour, the energy required for exercise is mainly fat.

In order to lose weight, we should do the whole body exercise of endurance aerobic metabolism with the heart rate of 120- 160 times per minute and for a long time (more than 1 hour for 90 minutes). For example: aerobics, slow running, long-distance swimming and so on.

Can the Hunger Method Lose Weight?

It should be effective to control the "source" and reduce calorie intake, that is, to lose weight by hunger, but the strong hunger of dieting is unbearable for ordinary people. At the same time, the hunger diet is extremely dangerous.

Hungry dieters suffer from malnutrition, limb weakness, dizziness and decreased resistance, and are unable to do their daily work. Excessive hunger will cause corrosive bile to move through the gastrointestinal tract and flow into the stomach, which will induce stomach diseases; It can also cause endocrine disorders, produce anorexia reaction, and make dieters in a poor mental state. It is more likely to have adverse reactions such as electrolyte disorder and hypotension, which is more unfavorable to health.

Losing weight by starvation, the lipase that controls the storage of fat cells is more active. When eating again, the weight is more likely to rise in a straight line, and soon exceeds the weight standard before losing weight, which declares that this method of losing weight is a complete failure.

Can exercise lose weight?

In order to lose weight, we should do the whole body exercise of endurance aerobic metabolism with a heart rate of 120- 160 times per minute and above 1 hour. For example: aerobics, slow running, long-distance swimming and so on. Otherwise, it may make you "gain weight".

When doing a lot of exercise, the blood output from the heart can't meet the body's need for oxygen, leaving the body in an anaerobic metabolism state. Anaerobic metabolic exercise does not use fat as the main energy release, but mainly releases energy by decomposing glycogen stored in human body. Because in the anoxic environment, fat can not only be used, but also produce some acidic substances, such as ketone bodies, which reduce human exercise endurance. After a short period of intense exercise, the blood sugar level will decrease, which is an important cause of hunger. At this time, people often have a strong appetite, which is extremely unfavorable for weight loss.

In aerobic exercise, the glycogen stored in the human body is first used to release energy; After 30 minutes of exercise, the energy released by glycogen begins to transform into energy released by fat; After about exercise 1 hour, the energy required for exercise is mainly fat. For example, the common aerobics to lose weight and shape up now lasts only about 1 hour. In other words, when fat just begins to decompose, people stop exercising, and its weight loss effect is self-evident.

Why does weight loss sometimes stagnate?

In the process of losing weight, the weight will not plummet, and it needs to go through three processes: platform period-stability and adjustment period-consolidation period.

In the initial stage of weight loss, the weight keeps falling for a period of time. During this period, protein and water in muscle tissue were lost, so the weight loss was obvious. But this time is short. At the beginning of weight loss, the negative nitrogen balance of the body decreases after a period of adaptation, especially in the case of high-quality protein supply, the negative energy balance is mainly compensated by the consumption of fat in the body, and the heat provided by fat with the same weight is more than 1 times that of protein, so the weight loss is smaller. In addition, although proper physical activity increases body fat decomposition, it reduces negative nitrogen balance and increases protein synthesis. Therefore, although the amount of fat in the body is decreasing, the range of weight change is not large, that is, it enters a period of stability and adjustment, which is easy to give patients the illusion that weight loss is ineffective. The period of stabilization and adjustment is the key stage in the process of losing weight, so we should continue to stick to slimming products, because although the weight changes relatively slowly during the period of stabilization and adjustment, the body fat ratio continues to decrease. The formation of stabilization period is a process of mobilizing the body's independent physiological adjustment, and the body needs to reach another new metabolic balance adapted to the new weight from one metabolic balance. Therefore, this period is very critical, and we must never stop losing weight products. After a few days of adjustment, the weight will continue to drop, and then continue to enter the next weight loss process until it is reduced to the ideal weight.

When the ideal weight is reduced, it needs to enter the weight-loss consolidation period: the weight-loss products will be needed for more than 2 months during the consolidation period, so that the weight will gradually stabilize at the new metabolic balance point.

New criteria for diagnosing obesity

In recent years, the method of body mass index (bmi) is popular, that is, weight (kg) ÷ height (m2) = BMI.

BMI <18 is thin, 18-20 is slightly thin, 20-24 is normal, 24-26 is slightly fat, and > 26 is overweight.

Measure the waist circumference. Once the waist circumference of the "overweight" person is ≥ 102 cm, and the female is ≥89 cm, it indicates that "overweight" is a "high risk" person who needs to lose weight.

What diseases can obesity cause?

Obesity not only affects the beauty of body shape, but its important harm lies in the obvious accompanying relationship between many diseases and it. Statistics show that the incidence of coronary heart disease, angina pectoris and myocardial infarction in obese men is 15 times higher than that in the general population, and 4~4.5 times higher than that in the general population. The incidence of angina pectoris and myocardial infarction in obese women is 6.8~37 times higher than that in the general population, and 0.7 times higher than that in the general population.

In recent years, the number of elderly people suffering from type II diabetes in China has increased significantly. According to the survey data, about 3/4 diabetic patients are overweight at the time of illness, and obese people are gluttonous for a long time, which may lead to an increase in insulin secretion, which will increase the strain of the genetically defective pancreas. In the long run, insulin will not meet the needs of the body and cause diabetes.

The chances of suffering from cholecystitis and gallstones in obese people are obviously increased, which is due to the increase of triglycerides and cholesterol in obese people, which increases the chances of gallbladder diseases, and the incidence of gallbladder diseases is getting higher and higher with the growth of age and the extension of obesity duration.

The survey data also show that the incidence of hypertension is directly related to obesity. The content of serum insulin is increased in obese people. It can directly promote the occurrence of hypertension by reabsorption of sodium and increasing the tension of sympathetic nerve. According to the measurement, 9 1% obese men and 98% obese women can be diagnosed as hypertension if their systolic blood pressure exceeds160mmhg and their diastolic blood pressure exceeds 95mm hg.

Long-term clinical observation shows that obese people are easy to induce many other diseases, such as drowsiness and asphyxia syndrome, obesity and reproductive failure syndrome, hirsutism and polyarthritis. Obese women often have amenorrhea, irregular vaginal bleeding, infertility, etc., and the chances of suffering from cervical cancer, endometrial cancer, ovarian cancer and breast cancer are relatively increased.

Obesity can also shorten life expectancy and cause premature death. After investigation by American Life Insurance Association, the following results are obtained: the standard mortality rate is 100%, the mortality rate of obese people who are overweight for 20% is 128%, and the mortality rate of overweight for 35% ~ 40% is 15 1%, which shows that the mortality rate increases with the increase of obesity. It is reported that if the adult's weight exceeds 14% of his due weight, there is a risk of premature death.

After losing weight successfully, will it rebound?

First of all, losing weight is not a once-and-for-all thing, and the body can't produce anti-obesity antibodies. In the future life, as long as you don't eat and drink too much, you will generally not rebound.

Slimming tips

1. Take a bath with hot water of 38-40 degrees for 15 minutes every day;

2. Stop eating snacks and midnight snacks, and choose to eat rich food in protein, and eat less food with high starch and sugar for dinner;

3. Drink a cup of warm water before eating;

4. Chew slowly when eating;

5. Eat a lot of fruits and vegetables to keep the stomach smooth;

6. Walk for half an hour and do sit-up ten times every day;

7. Eat only 80% full every meal;

8. Choose to eat white meat;

9. Eat more fruits and vegetables;

10. Avoid only substituting sugar for sweets;

1 1.

12. Pack food in a smaller bowl;

13. Eat soup slowly with a spoon (except thick soup) before eating other things;

14. Eat vegetables after drinking soup;

15. Eat meat and rice separately, and chew slowly with small mouthfuls, which can increase the feeling of fullness;

16. Eat only lean meat, not skin;

17. Remove the skin of the food that is fried with flour;

18. Eat fruit rather than juice;

19. Eat only at the table;

20. Chatting while watching TV and eating at the same time;

2 1. Don't treat your stomach as a garbage can for leftovers;

22. Brush your teeth immediately after meals;

23. Put snacks in a higher position or simply don't reserve them;

24. When you are hungry, don't go shopping;

25. If you can't help but want dessert, replace it with low-fat cheese;

26. Make a shopping list when shopping, and don't buy more;

27. Eat less oil and avoid eating processed food;

28. Do light exercise for half an hour every day;

29. Do not eat spicy, greasy, salty and processed food;

30. Eat plenty of vegetables and drink plenty of water, drink at least eight cups a day, and drink two glasses of water or skim milk after getting up every day;

3 1. Soak your feet with a teaspoon of coarse salt mixed with hot water for fifteen minutes every night, hop on one foot for ten times before going to bed and massage your lower abdomen with your palm for ten times;

Do aerobic exercise for three and a half hours every week.

Green weight loss code

Avoid losing weight quickly:

After losing weight quickly, it is difficult to maintain the effect of losing weight. The reason is that the method of losing weight quickly is not a natural habit.

When you are hungry, it is when your body burns fat:

At this time, exercise for half an hour to burn fat is the best, and pay attention to replenish water after exercise.

Eat slowly and chew carefully every meal;

This is the best way to satisfy appetite and reduce food intake.

Avoid sleepiness:

It is enough to sleep for seven hours every day. The metabolic rate is the lowest during sleep, the energy consumption is the least, the synthesis of cholesterol and fat is greatly increased, and the main causes of obesity are sleepiness but eating less.

It is good to have enough sugar and oil;

Reducing the daily intake of sugar (rice noodles) and oil is a necessary way to lose weight.

Don't drink cooking soup:

This soup is high in oil, easy to absorb and very easy to make people gain weight.

Leisure time, eat less:

In leisure, the metabolic rate is low and the calorie consumption is low, so the calorie of food should be reduced as appropriate.

No midnight snack:

When eating before going to bed, calories are most likely to be converted into fat and accumulated in the abdomen.

Don't eat leftovers:

In order not to waste, every time I put the leftovers in the bowl and plate into my stomach, it is difficult not to gain weight.

Every food has its disadvantages, so eating more is not only useless, but harmful;

The heavier the weight, the greater the appetite, and the greater the chance of showing the shortcomings of various foods, the more opportunities for physical harm. Almost all life on the earth can be maintained by devouring other life, forming a food chain, but no life is destined to be the fish of other life, that is, even fruits and vegetables have natural chemicals that poison animals in order to protect themselves.

Fat people with weak willpower:

We should make good use of the strength of others to achieve the effect of losing weight, such as finding a reliable weight loss consultant to help maintain the ideal weight for life.

You can attend the dinner, but you should carefully choose what you eat:

Foods with less fat and starch can still be eaten.

Salt restriction:

Salt is the substance that absorbs water most easily. People with heavy taste must drink a lot of water. Four glasses of water weigh one kilogram, which is why many people say that drinking water also makes them fat. In fact, drinking water makes people gain weight, not gain weight. Therefore, removing too much water can reduce weight.

Alcohol restriction:

Alcohol is the second highest calorie food, and its calories are second only to fat. Many representatives of public opinion eat too much, drink too much, and the food is high in calories, all of which have a heavy appearance.

Controlling weight is a healthy lifestyle;

People who can lose weight successfully and maintain it are successful.