To lose weight, it is very important to insist that how to better persist will depend on whether you really want to lose weight.
Need to set a specific goal for yourself
For example, if you are now 49kg, then you have to look at your own BMI, your body fat rate, and see if these have reached a very good fit. Here we will introduce the concept of waist-to-hip ratio.
Waist-to-Hip Ratio (WHR) is the ratio of waist circumference to hip circumference. It is an important indicator of central obesity and an important measure of women's attractiveness. In a series of cross-cultural studies, different ages Men think that women with a waist-to-hip ratio of 0.7 are the most attractive.
Take height 158cm, weight 50.8kg for example, may not seem very fat and well-proportioned to others, but the waist circumference is larger than the standard waist circumference, hip circumference is 92cm, hip circumference is also higher than the optimal circumference, so According to the best circumference provided by this program, you can set your own goals. If the weight base is large, it will be lean to the normal range. If the circumference is inconsistent, it can be trained through precise grading, professional combination. Reduce fat methods to reach your goal!
Choose the right way to lose weight
A fatness of 10-20%:
Use behaviour modification or moderate diet control to prevent further weight gain. With proper exercise, such as walking 10,000 steps per day, (pedometer control) will get good results. This stage is often The beginning of treatment of obesity, to pay close attention to this period of treatment is very important, in one word: 'control mouth, more legs'.
Second, obesity >20-30%:
In this period, weight loss is still dominated by behavioral modification and diet control. The daily control of calories is between 1100 and 1500 kcal. There is also a phased adoption of half-starvation therapy to reduce body weight more rapidly and improve efficacy. Should be performed under the guidance of a doctor. With the necessary exercise therapy in this period is very necessary. Can still be used with traditional Chinese medicine (intermittent, staged application) or slimming tea. Abdominal obesity with external treatment, the appetite hyperactivity Obesity patients, who are more difficult to diet, can use appetite suppressants.
Three obesity levels >30%~70%:
Obesity patients are prone to have comorbidities, so regular, regular health checks should be done. Those with comorbid conditions should take the necessary measures in a timely manner, and substantial weight loss is also a must. The first is to take dietary therapy, limit calories, and Behavioral therapy changes bad habits. However, because of the high degree of obesity, comorbidities, heavy burden on the heart and lungs, and high weight, this patient is prone to joint and muscle damage. Therefore, it is generally not appropriate to use exercise therapy, but it can be combined with drugs. Therapy, External Therapy, Surgical Treatment, etc. These patients are required to implement strict dietary therapy. When the daily calorie is below 1000 kcal, hospitalization is performed under the supervision of a physician to prevent accidents. At the same time, there must be enough Necessary nutrients (eg protein, vitamins).
Four obesity >70%:
Obesity patients are difficult to treat, and should be hospitalized. There are often various comorbidities, and appropriate measures must be taken in time. Using half-starvation to lose weight can achieve rapid weight loss, but it should be closely observed by the physician to prevent accidents. We must also provide necessary nutrients to maintain the balance of human physiology, conduct behavioral therapy, cooperate with drug therapy, external treatment or surgical treatment.
Weight loss is a three-point training, eat seven points, so the diet must keep up
The calorie intake does not exceed 1,096 kcal/day.
Breakfast: Calories 297-363 calories to ensure balanced nutrition, staple foods, meat, eggs, milk, vegetables, fruits all need to take in some;
Lunch: 395-483 kcal calories, normal food staple, eat lean meat, soy products, vegetables, fruits;
Dinner: Heat 297-363 calories, eat less staple food, eat lean meat, vegetables and fruits.
◎ Balanced nutrition: According to the amount of food, the ratio of breakfast, lunch and dinner is 3:4:3;
◎ The main food is recommended to be thick and thin, eat more whole grains, cereals, potatoes, beans, etc.;
◎ meat recommended for the consumption of livestock (lean meat), poultry (peeled), seafood.
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