Define the goal of weight reduction
1, set a reasonable weight target: according to the recommendations of the World Health Organization (WHO), a healthy body mass index (BMI) should be maintained between 18.5 and 24.9. The BMI classification standard for Chinese adults is slightly different, with a normal range of 18.5-23.9 The formula for calculating BMI is: weight (kg)/height (m)². However, BMI is not the only standard, but also need to be combined with body fat rate, waist circumference and other indicators to comprehensively assess.
2, Avoid rapid weight loss: Extreme dieting or rapid weight loss methods may lead to malnutrition, muscle loss and metabolic disorders. It is recommended to reduce weight by 0.5 to 1 kilogram per week, which can effectively reduce fat and maintain good health.
Scientific diet: control calorie intake
1, Negative energy balance: The core principle of weight reduction is that the calorie intake is lower than the calorie consumption. You can achieve this goal by reducing caloric intake and increasing physical activity. Daily calorie intake is recommended to reduce 500 to 1,000 calories, so that you can achieve a weekly weight loss of 0.5 to 1 kg.
2, Balanced Nutrition: Reducing weight does not mean giving up certain food groups. A healthy diet should include: Protein: Choose high-quality protein sources, such as fish, chicken breast, beans, eggs, etc., which help maintain muscle mass and a sense of satiety. Carbohydrates: Choose low GI (Glycemic Index) foods such as whole grains, mixed beans, and vegetables, and avoid refined sugars and high-sugar foods. Fats: Choose healthy fat sources such as unsaturated fatty acids from olive oil, nuts, and fish, and reduce the intake of saturated fats and trans fats.
3, Increase dietary fiber: Fiber-rich foods such as vegetables, fruits, and whole grains can increase satiety, help control appetite and improve digestive health.
4, regular meals: avoid overeating, eat regularly every day, breakfast is essential, dinner should not be too late and too full. You can reduce hunger and maintain stable blood sugar by eating fewer meals.
Moderate exercise: increase energy consumption
1, aerobic exercise: such as brisk walking, running, swimming, cycling, etc., helps to improve cardiopulmonary function and burn fat. It is recommended to do at least 150 minutes of moderate-intensity aerobic exercise or 75 minutes of high-intensity aerobic exercise per week.
2, strength training: strength training helps to increase muscle mass and improve basal metabolic rate. Muscle strength can be enhanced through dumbbells, elastic bands or self-weight training (e.g. push-ups, squats, etc.). It is recommended that strength training be conducted two to three times a week, focusing on exercising large muscle groups.
3, daily activities: In addition to specialized exercises, increasing the amount of daily activities is also key. For example, taking the stairs more often, walking or riding a bike instead of driving, and standing up in the office all help to increase energy consumption.
Develop a healthy lifestyle
1, adequate sleep: lack of sleep will affect the secretion of leptin and gastric hunger hormone, resulting in increased appetite. Adults should ensure 7 to 9 hours of quality sleep every night.
2, Stress management: Chronic stress can lead to elevated cortisol levels, increasing appetite and fat storage. Stress can be relieved through meditation, yoga and deep breathing.
3, avoid sedentary: prolonged sedentary will reduce the metabolic rate and increase the risk of obesity. It is recommended to get up and move around for 5 to 10 minutes every hour of sitting to keep the body active.
Monitoring and Adjustment
1, regular record of weight and waist circumference: regular monitoring of weight and waist circumference changes can help you understand the progress of weight loss. However, there is no need to rely too much on the figures. The overall feeling of the body and health indicators are equally important.
2, adjust the diet and exercise program: the process of weight loss may encounter a platform period, then you can properly adjust the diet structure or increase the intensity of exercise, break through the weight stagnation.
3, Seek professional help: If you encounter difficulties in the process of weight reduction or suspect that there are metabolic problems, it is recommended to consult a nutritionist for personalized guidance.
Common Misconceptions and Precautions
1, Myth 1: do not eat staple food: carbohydrates are the body's main source of energy, completely give up staple food may lead to energy deficiency, metabolic disorders. Healthy carbohydrates such as whole grains should be consumed in moderation.
2, Myth 2: over-reliance on weight loss products: many weight loss products on the market claim to be able to quickly reduce weight, but often lack of scientific basis, and may even cause harm to the body. Weight loss should be based on a healthy diet and exercise, avoid relying on drugs or weight loss products.
3, Myth 3: only focus on weight ignore body shape: weight is not the only health indicators, body fat rate, muscle mass and waist circumference is equally important. Through strength training and aerobic exercise, even if the weight is not significantly reduced, it may be in the increase in muscle, reduce fat.
