Weight loss is not only for good looks, but more importantly, health and life!
Weight loss, in the end, there are 2 ways - keep your mouth shut and open your legs! How? Let's just talk about dry goods [2,3]!
"Shut your mouth" Remember 4 things:
1. Breakfast must be well eaten and full [4];
2. Eat vegetables first, then eat meat, and finally eat staple food;
3. Don't eat while watching your phone/TV, don't gobble up[5];
4. Dim sum, candy, sweet drinks, etc. are hidden, it is best not to buy them at all!
"Step out" and remember 7 sets of numbers[3]:
6000 steps per day;
Equivalent to 40 to 60 minutes of Tai Chi;
Walk or jog for 30 to 60 minutes;
Yoga for 40 to 60 minutes;
40 minutes by bike;
Swim for 30 minutes;
Tennis for 30 minutes.
Don't sit down half an hour after a meal, but pack your dishes, clean your house, or take a walk.
If you work hard, but don't lose weight as quickly as expected, don't be discouraged, stick to it and there will definitely be a change! Don't believe we make a bet?
Start by setting a small goal in the comments section
Then share it to the circle of friends and put the flag up!
bibliography
[1] Wang L, Zhou B, Zhao Z, et al. Body-mass index and obesity in urban and rural China: findings from consecutive nationally representative surveys during 2004-18. Lancet. 2021;398(10294):53-63.
[2] Chinese Nutrition Society, Reference Intake of Dietary Nutrients for Chinese Residents (2013 Edition)[M]. Science Press, 2014
[3] Edited by Chinese Nutrition Society, Dietary Guidelines for Chinese Residents (2016)[M]. People's Medical Publishing House, 2016.
[4] Richter J, Herzog N, Janka S, et al. Twice as High Diet-Induced Thermogenesis After Breakfast vs Dinner On High-Calorie as Well as Low-Calorie Meals. [J]. The Journal of clinical endocrinology and metabolism,2020,105(3).
[5] Boulos R, Vikre E K, Oppenheimer S, et al. ObesiTV: how television is influencing the obesity epidemic. [J]. Physiology & behavior,2012,107(1).
*The content of this article is a popularization of health knowledge and cannot be used as a specific diagnosis and treatment recommendation, nor is it a substitute for face-to-face consultation by a practicing physician, for reference only.
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