The first requirement is: a balanced diet + low calories + no reduction in metabolism + weight loss of no more than 4 pounds per week.
To achieve healthy weight loss, you must meet these four standards. Improved living standards have led many people, especially women concerned about their appearance, to hastily resort to various unhealthy methods like acupuncture to try and curb their weight gain. This not only easily damages the body and causes rebound weight gain, but in severe cases, it can even shorten lifespan or endanger life. Furthermore, the market is rife with counterfeit and substandard weight loss products, creating chaos and casting a shadow over weight loss. With the rise of healthy and green lifestyles, more and more people are opting for healthy weight loss, including exercise and a healthy diet. Exercise refers to consistent, consistent exercise; occasional strenuous exercise only increases the burden on the heart and damages muscles and soft tissues, and there is a high risk of rebound weight gain after stopping exercise. A healthy diet refers to a controlled, scientifically balanced intake of nutrients; avoid the misconception of fasting.
Secondly, you need to lose weight through exercise.
Exercise is the healthiest way to lose weight, but it doesn't produce immediate results. Therefore, consistent exercise is essential. It takes an hour of walking or twelve laps (half an hour) of jogging around the National Taiwan University track to burn off the calories burned during exercise – this is the challenge. Furthermore, exercise often increases appetite, and the calories consumed can easily exceed the calories burned during the workout. As a result, many people gain weight instead of losing it after exercise. Exercise must be combined with dieting to effectively burn excess body fat and achieve weight loss; however, dieting alone cannot guarantee effective weight loss. The first two weeks of dieting result in the fastest weight loss, but the longer the diet continues, the less weight is lost.
Thirdly, you need to have healthy weight loss indicators.
1) Weight loss per week should generally not exceed 2 jin (approximately 1 catties) (this may vary depending on individual adaptability), and at most should not exceed 4 jin (approximately 2 catties).
2) While weight and body fat decreased, body circumferences (WHR, BMI, etc.) also decreased;
3) Ensure that the calories consumed provide the body's minimum daily energy needs;
4) Ensure a balanced diet to meet the nutritional needs of the body and exercise;
5) Moderate exercise: neither too little (ineffective) nor too much (burdening the body);
6) Good sleep (not excessive sleeping) to ensure the implementation of the most scientific dual intervention method of exercise and nutrition for weight loss;
7) Able to maintain a good mental state and a relaxed mood.
Fourthly, it is about principles and rules.
First: Maintain a healthy eating schedule, eat less fried food, and eat more vegetables and fruits. Cucumbers and apples are good choices.
Second: Exercise more and develop the habit of going to bed early and waking up early.
Third: Don't try to lose weight intentionally. It's better not to eat it. Eating it will not only be bad for your health, but it will also cause rebound weight gain.
Fourth: It is recommended to run every day, which can not only improve physical fitness, but also help with weight loss. It is better to run in the afternoon.
Fifth: Modern people often have excess nutrition, so they should eat more whole grains, such as oat noodles and buckwheat noodles produced in northern China. These are non-fried, low-fat, low-sugar, colorless, and pollution-free foods! Regular consumption can have a good weight loss effect!
The fifth is the three principles of weight loss.
1. Staple foods must be eaten, but they should be balanced, and overeating should be avoided.
2. There is no need to reject meat.
3. It is strictly forbidden to consume sweets, alcohol, and fruits with high sugar content.
The sixth is the green weight loss health code.
Avoid rapid weight loss: Successful rapid weight loss is difficult to maintain because it doesn't align with a natural lifestyle. When you're hungry, your body burns fat: exercising for half an hour to an hour at this time is most effective at burning fat. Remember to replenish fluids after exercise.
Eat slowly and chew thoroughly at every meal: this is the best way to satisfy your appetite and reduce food intake.
Avoid oversleeping: Seven hours of sleep is enough. During sleep, the metabolic rate is the lowest, energy consumption is the least, and the synthesis of cholesterol and fat increases significantly. Oversleeping, even while eating less, can also be a major cause of weight gain.
Enough sugar and oil: Reducing daily intake of sugar (rice and noodles) and fat is an essential way to lose weight.
Avoid drinking stir-fry soup: This soup is high in oil, easily absorbed, and makes it very easy to gain weight.
Eat less during leisure time: Metabolic rate is low and calorie consumption is low during leisure time, so the calorie content of food should be reduced accordingly.
Avoid late-night snacks: Eating before bed makes it easier for calories to be converted into fat and accumulate in the abdomen.
Don't eat leftovers: In order not to waste food, you always eat the leftovers in your bowl and plate. It's hard not to gain weight.
For overweight people with weak willpower: They should make good use of the help of others to achieve the effect of weight loss, such as finding a reliable weight loss consultant to help maintain their ideal weight for life.
The seventh is diet-based weight loss.
Diet control for weight loss
1. Appetite control method
Control your appetite by consuming only 70% of your usual portion size at each meal. After a week, your stomach will naturally shrink, and your appetite will naturally decrease. Most obese individuals have a good appetite, in which case medication can be used to reduce it.
2. Eat smaller, more frequent meals
The "eat smaller, more frequent meals" method involves breaking down the daily eating habit of three meals into more frequent meals. When you feel hungry, eat as slowly as possible. This helps reduce the accumulation of excess fat.
The eighth tip is about the fruit diet.
1. Daily calorie intake should not be less than 800-1000 kcal per day.
2. Eating only fruit will result in insufficient protein intake, so you can drink some milk every day to supplement it.
3. Don't eat only one type of fruit, otherwise your nutrition will not be balanced.
The ninth point is the pros and cons of fruit-based diets.
1. Weight loss is rapid, but weight gain is also very easy.
2. Eating only fruit for a long time can lower blood pressure, cause irregular or absent menstruation in women, or cause split ends, so it should not be done for an extended period.
3. May lead to malnutrition
