Now, it seems that everyone is saying I want to lose weight, every day hanging on the side of the mouth to say, and does not matter whether they need to lose weight in the end, it is to do the weight but not a hundred. For health, first we have to go to learn the basis for judging obesity, in order to better do their own weight management.

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There are usually five ways to refer to the basis:

1, body fat rate judgment method: This is the most standard judgment of the basis of obesity, but this method is generally required to go to the hospital with a very precise instrument to check the body fat rate.

2. Ideal weight method: This is the most commonly used and convenient method, that is, ideal weight (kg)=height (cm)-105, weight in the ideal weight within the range of ±10% are considered normal weight.

3, body mass index, that is, BMI = that BMI = weight (kg) / height (m2) , our standard weight BMI range is 18.5-23.9, if BMI ≥ 24 for the overweight, BMI ≥ 28 for the obese.

4. Waist-to-hip ratio method: male waist >90cm, female waist >80cm, for overweight obese.?

5. Skinfold thickness method: This method is rarely used in clinical practice.

The same overweight, obesity, different parts of the "obesity" of the body's different hazards. Belly people, most of the visceral fat (i.e., heart, liver, spleen, kidneys, large and small intestines and other parts of the fat or fat wrapped, and fat in the arms, thighs, buttocks, fat is mainly gathered in the subcutaneous, that is, we usually say subcutaneous fat, at the same time, the arms, buttocks, legs away from our heart, which can be seen, a big belly of the people are more susceptible to a variety of cardiovascular disease, belonging to the urgent need to lose fat and lose weight. Diseases, belong to the urgent need to reduce fat and weight loss of the population.?

If you use any of the above basis for obesity to determine that they are indeed overweight or obese category, then the following 20 knowledge of weight loss, I hope to help you:?

1, as the saying goes, "three years old, seven years old", and "obesity also follow the law of three years old". There have been studies showing that 3-year-old dietary obesity in children, its adolescence in 90% of the possibility of overweight or obesity, this is because of overweight and obesity in early childhood is not only the volume of fat cells will be expanded, but also the number of fat cells will also increase. Obese children after adulthood, even if efforts to make the fat cell volume smaller, but the number of fat cells has increased, so relatively speaking, this kind of people to lose weight, is also more difficult and very easy to rebound. What is commonly called a chubby child is not the healthiest state. The body management must start from the baby, balanced diet, reasonable nutrition, healthy growth!

2. How to effectively control your appetite? Each person's appetite and its psychological and physiological state is closely related, many times our body, do not need to eat, but we just want to eat, unknowingly go to find something, this situation is generally boredom or mental tension caused by. Share a few tips to suppress appetite: chew gum, drink sugar-free coffee, drink warm water, brush your teeth in advance, find something to do, go to bed early, etc.?

3, the choice of weight loss methods: Now more popular weight loss methods there are several:

High protein diet

Vegetarian diet

Fruit diet

Light fasting diet

No lunch method

Ketogenic diet

If we want to be more healthy and lose fat, eat home-cooked meals, you can easily eat a healthy body, here is a little recommended to try and adhere to the nutritional balance of the diet diet to lose weight. ?

4, nutritional balanced diet diet: In the guarantee of three meals have enough high-quality protein (meat, milk, eggs) intake, but also to ensure that the three meals to eat enough vitamins, minerals (vegetables and fruits), at the same time, the appropriate to reduce the intake of fat (fat, cooking oil) and carbohydrates (staple food such as refined rice and noodles, the intake of this dietary structure can achieve the effect of healthy weight loss. This diet structure can achieve the effect of healthy weight loss and slimming, and is not easy to rebound. In a word: every meal has meat, eggs, vegetables and a small bowl of rice, remember to less fat, less oil. In short, every meal should have staple food + high quality protein + vegetables. ?

5, light fasting diet: 5 days a week relatively nutritious and balanced diet, 2 days of low-calorie diet (energy, food for the daily diet of 1/3), can not be 2 consecutive days of light fasting, the time must be spaced apart, it is recommended to arrange in the work of the easy day or day off. But this weight loss method is suitable for young and middle-aged people with better physical fitness, and not suitable for children, the elderly and people with basic diseases.

6, vegetarian diet diet: General do not recommend this diet, but there are still some low-carbon environmental protection people or vegetarians will choose, a small here to give you a few warm suggestions:

7, common dietary dietary misconceptions:

8, how should you eat staple rice during weight loss? When cooking rice, you can add some coarse grains, mixed beans to cook together, if you want to taste more delicious, you can soak the rice in advance for about 2 hours, and then cook with a pressure cooker. Small bowl of rice, let it cool before eating, eat meals, eat vegetables and then eat meat, and finally eat rice, eat rice, remember to chew slowly.

9, how to eat "meat" during weight loss? fish, shrimp and shellfish seafood can be steamed, boiled to eat; chickens, ducks and geese to peel and eat; pigs, cows and sheep to choose lean meat to eat, meat needs to be arranged on three meals a day. Remember not to eat skin, hooves, claws, eat less or do not eat processed meat products such as: meatballs, fishballs, bacon and so on.

10, weight loss should be how to eat "vegetables"? vegetables is not the more the better, the intake of too many vegetables at the same time there may be intake of vegetables in the fat and salt, you want to eat more vegetables and not fat, it is recommended that cooking is boiled leafy greens or stir-fried. If you eat root vegetables such as lotus root, potatoes, Chinese yam, taro, etc., this kind of vegetable starch content is more, it is recommended to reduce the amount of staple food.

11, how to eat "fruit" during weight loss? Fruit can control the amount of a fist, or at best not more than 300 grams. In fact, fruit also contains calories.

12, recommend a few to get rid of water retention, so you look thinner, the elimination of wet soup: winter melon barley boiled water duck, corn whiskers Huishan lentil stewed rabbit; Poria cocos Chen Pi stewed pork ribs; red beans and seaweed stewed pork ribs, mung beans stewed pigeon.

13, drinking water will be more fat? often hear some people always say they drink water are fat. It is true that some people drink water in the wrong way, it is possible to lead to obesity. Drinking water love to choose cold drinks, no time to drink water, drink a cup of water, these bad habits to our spleen and stomach have great damage. Traditional Chinese medicine is concerned about the spleen main transportation of water and humidity, is the link of water metabolism, if the spleen is weak, the whole body's water metabolism will be slowed down, drink more rows of less, you will feel fat. In fact, water is no energy, is the only eat more will not get fat. Drinking water will be fat people, need to see if there is a spleen deficiency or low basal metabolism.?

14, seems to love eating potatoes are generally not light weight? Foreign epidemiological surveys have also shown that, in the long term, when the dietary intake of potatoes increased, people's weight usually increases. But usually dietitians often recommend that we eat more potatoes, is due to the potato is almost a perfect food, rich in potassium, vitamin C, carbohydrates, dietary fiber, etc., however, we should eat how to eat potatoes, in order to both nutritious and not fat? In fact, it is very simple: potatoes steamed or cooked with rice to eat, that is, instead of part of the staple food to eat on it! It is recommended to try not to eat potatoes and potato products as snacks or vegetables.

15, the same a dining hall, the choice of dishes is also a skill: as little as possible to choose the tomato scrambled eggs, dry-fried beans, braised eggplant, meat pie, lotus root folder, pineapple goulash, braised pork, braised fish, and so on, they are common in the cafeteria of the delicious high-energy dishes.

16, pit your money and let you get fat "healthy" snacks: such as roughage cookies, fruit and vegetable crisps, fruit and vegetable juice drinks, vegetarian meat, chocolate, hawthorn strips, seaweed, lactobacillus drinks, oatmeal crisps, roughage bread, and so on, these weight-loss snacks in fact, it will be fat. As the saying goes, there is no a thousand defenses, all can be tricked feeling, we still save money to buy snacks, eat three meals a day is the king of health.

17, suggesting that every kind of delicious food to raise twelve points of vigilance, because delicious usually use high sugar, high oil, high salt, more additives. It is recommended to try to choose natural ingredients, less processed, eat lightly, sometimes even eat into what they do not know.

18, intestinal flora will also affect our body type. Every day you need to ensure that the intake of adequate fruits and vegetables, its sufficient dietary fiber can provide nutrition for the intestinal flora, can maintain the stability of intestinal flora. Now on the market more fire probiotics prebiotics its main ingredient is dietary fiber. Here is a little advice: eat more different kinds of fruits and vegetables is equivalent to the body to supplement the "prebiotics", for us to maintain a healthy body is very helpful.

19, healthy body also need enough sleep!

If an adult is chronically sleep-deprived or has insomnia, it can lead to metabolic disorders, increased appetite, and more eating, which can lead to more body fat. We all must have this experience: if the night is too late to go to bed, it is easy to crave for late-night snacks, or else it is easy to be hungry and difficult to sleep. From this point of view, go to bed early not only to ensure adequate sleep, but also to avoid the habit of wanting to eat late-night snacks, is very necessary in the slimming process.