Health everyone talks about
After the Spring Festival, in the face of soaring weight, many beauty lovers will make up their minds to lose weight, such as not eating, taking diet pills, desperate exercise and other methods. But these unscientific methods of weight loss will not only damage the body, but also may lose more and more weight.
He Li, a researcher at the Institute of Nutrition and Health of the Chinese Center for Disease Control and Prevention, recently made a guest appearance in the "Health Everyone Talks" live broadcast room, and gave an authoritative answer to the weight loss topic that the public is concerned about, introducing "how to lose weight scientifically after the Spring Festival".
Scientific weight loss, what are the methods
01
Many people know that weight loss is inseparable from keeping your mouth shut and opening your legs. What are the basic principles of scientific weight loss?
Professor He Li: Scientific weight loss can follow the following ten principles.
1. Establish goals It is recommended to reduce body weight by 5% to 15% or more as the goal of weight management, in order to improve insulin resistance, hyperglycemia, hypertension, dyslipidemia and other metabolic abnormalities, and reduce the risk of multiple overweight or obesity-related diseases such as type 2 diabetes, cardiovascular disease, metabolism-related fatty liver disease, polycystic ovary syndrome and so on. It is recommended to set a small goal first: lose 5% of your body weight!
2. Behavioral changes Poor behavioral habits are an important factor in causing overweight or obesity. Before weight management, behavioral habits need to be assessed to improve the problem. Behavioral interventions include: daily recording of weight, diet and exercise, avoidance of sedentary, regular work and rest, control of eating speed, adequate drinking, avoid overeating, reduce eating outside, and reduce the intake of foods such as high sugar, high fat, and high salt.
3. The basis of reasonable dietary weight loss is that energy intake is less than energy expenditure, no matter which dietary mode is chosen, it is necessary to control the total daily energy intake. People who lose weight should develop a personalized dietary plan based on their dietary preferences and disease status.
4. Increase exercise Recommended for overweight or obese people to develop a reasonable exercise plan under the guidance of a professional doctor or sports coach according to their own health status and personal preferences.
5. Factors such as peace of mind and overweight, obesity and past weight loss failures can easily increase the psychological burden of weight lossrs and further affect the effect of weight loss. People who lose weight can strengthen psychological interventions, enhance confidence, relieve stress, depression and anxiety, and improve weight loss and quality of life.
6. If the drug treatment does not reach the treatment goal after lifestyle intervention, it can be considered to cooperate with drug-assisted therapy, and the safety and efficacy of weight loss drugs can be evaluated regularly.
7. Bariatric surgery BMI (Body Mass Index): weight (kg) ÷ height (m). Patients with a BMI≥ of 32.5 and a combined disorder such as type 2 diabetes mellitus, cardiovascular disease, sleep apnea syndrome, or a BMI of ≥ 35.0, regardless of whether there are complications, may be considered for bariatric surgery after comprehensive evaluation.
Bariatric surgery includes gastric bypass surgery, sleeve gastrectomy, adjustable gastric banding, biliary-pancreatic shunt, and duodenal transposition. Patients need to strengthen nutritional support after surgery and routinely monitor metabolic and nutritional indicators.
8. Follow-up consultation recommends that overweight or obesity-related diseases should be treated according to the relevant disease treatment guidelines. With the weight loss in the process of weight management, the metabolic indicators (such as blood glucose, blood pressure, blood lipids, etc.) of the weight loss will be improved, and the corresponding medication needs to be adjusted. Overweight or obese patients should visit the relevant specialist regularly.
9. Stagnation period is recommended that in the process of weight loss, there will be a decrease in resting metabolic rate and a decrease in the body's energy consumption. People who lose weight can promote weight to continue to drop to target values by adjusting exercise patterns and exercise levels, dietary patterns, and energy intake.
10. Interactive management uses Internet technology to realize the "Internet + weight management" service. Weight losers can use a professional weight management platform to achieve real-time information push, record diet and exercise and monitoring indicators (including voice, video, pictures, text and other forms) and obtain guidance from professional dietitians.
02
What are the specific methods of health and safety weight loss?
Professor He Li: There are several ways to lose weight for your reference.
1. Nutrient energy supply, to be a reasonable combination
It is recommended that the energy supply ratio during weight loss is still maintained: carbohydrate 50% to 65%, fat 20% to 30%, protein 10% to 15% ratio.
The total daily energy intake of normal adult men is 2150 kcal. The total daily energy intake of normal adult women is 1800 kcal.
During weight loss, it is recommended to appropriately reduce the intake of fats and carbohydrates and increase the intake of protein; the energy gap should not exceed 800 kcal. For example, an adult woman, 160 cm tall, 60 kg weight, the three major nutrients needed daily are 270 grams of carbohydrates, 70 grams of protein, 50 grams of fat, and the total energy is about 1800 kcal. If she needs to lose weight to 55 kg, the recommended daily intake of the three major nutrients is 180 grams of carbohydrates, 65 grams of protein, 35 grams of fat, and the total energy is about 1300 kcal.
2. Food diversity, thickness and thin collocation
Food diversity is the basic principle of balanced dietary patterns, and it is recommended to consume an average of at least 12 foods per day and more than 25 per week; try to diversify the types of staple foods, such as eating more whole grains, beans and potatoes, to make them more nutritious.
3. Do not eat too much, eat and move in balance
Eating and moving are the keys to maintaining a healthy weight, eating regularly and quantitatively; chewing slowly, and insisting on daily exercise to maintain energy balance. A balanced diet pays attention to the variety of foods, mainly grains; eat more vegetables and fruits, milk, soybeans, and eat fish, poultry, eggs, and lean meat in moderation. When cooking, it is recommended to limit the use of oil, salt and sugar.
03
What should I do if I encounter a period of stagnation when I lose weight?
Professor He Li: It is actually very normal to have a stagnation period in the process of weight loss. The stagnation period is easy to make people think of giving up, once they give up for a period of time, the weight will return to the original state, and the weight loss will have to start again, which is very hard. Therefore, when encountering a period of stagnation, it is best to moderately adjust the weight loss plan and work towards increasing the basal metabolic rate, so that the weight can break through the stagnation state as soon as possible and move towards the expected goal.
Weight loss is successful, how to prevent rebound
04
After the weight reduction standard, how to maintain this "battle result"?
Professor He Li: After you lose weight, you can try the following methods to keep your weight from rebounding.
1. Adhere to aerobic exercise and strength training during weight loss, insist on doing strength training can effectively improve the body's muscle content, long-term aerobic exercise can help consume energy, thereby maintaining the body's metabolic capacity. During weight loss, insisting on strength training has the effect of shaping fat burning, which can help weight losers shape a good-looking body curve.
2. Adhere to the three meals scientific diet and eat on time can make the body get nutritional supplements, so as to maintain the normal operation of the body, do not deliberately diet or hunger strike. Long-term intake of low energy (lower than the body's basal metabolic energy) will cause muscle loss, reduce the body's metabolic capacity, and cause the body to become fat-prone. Eat three meals a day on time to ensure the normal intake of various nutrients and energy. Dietary principles can take three staple foods and meat, seven vegetables and fruits, supplemented with protein, dietary fiber, and high-quality carbohydrates and fats.
3. Try to go to bed early, avoid staying up late and insisting on going to bed early can speed up the body's metabolic capacity, the body will begin to self-regulate after 11 o'clock at night, and the body's muscles and organs can get sufficient rest. Adequate sleep time ensures the normal secretion of endocrine, which is conducive to improving the body's ability to function, speeding up weight loss, and also allowing you to maintain your spirit and vitality.
4. Developing the habit of drinking more water can help the body discharge metabolic waste, improve the body's blood circulation, and improve the body's various functions. Drinking a cup of warm water before meals can effectively improve satiety and reduce appetite, thereby controlling energy intake. Studies have shown that people who drink more water during weight loss lose weight faster than people who don't drink water regularly.
5. Guarantee an optimistic and positive mindset Maintaining a positive mindset is the key to weight loss success. If you always complain that the weight loss rate is too slow, often try some so-called efficient weight loss methods, and finally not only did not lose weight, but the body instead had health problems. Therefore, it is too important to maintain a normal mind when losing weight.
6. Maintain self-disciplined habits Here the self-discipline mentioned here is not only habits, but also personal life style, behavior and self-management.
(This article is based on live broadcast content)
Doctor's business card
He Li, researcher and graduate tutor of the Institute of Nutrition and Health of the Chinese Center for Disease Control and Prevention, special expert of the "National Health Literacy Tour", vice chairman of the "Health Education Committee" of the Chinese Association of Women Physicians (the chairman-elect), vice chairman of the "Healthy Lifestyle and Community Health Committee" of the Chinese Preventive Medicine Association, vice chairman of the "Osteoporosis Committee" of the Chinese Gerontology and Geriatrics Society, vice chairman of the "Health care and Longevity Professional Committee" of the China Geriatric Health Care Association, and vice chairman of the Beijing Health Education Association 2. Standing Committee Member of "Health Communication Professional Committee" of Chinese Preventive Medicine Association, Director of China Health Education and Promotion Association, Health Food Review Expert of State Administration of Market Supervision, Beijing Health Science Popularization Expert, etc. The first members of the National Health Science Popularization Expert Database.
Introduction to "Health Everyone Talks"
In order to implement the "Opinions of the State Council on the Implementation of Healthy China Action", promote the popularization of health knowledge, give full play to the role of experts in technical support, and provide scientific health science knowledge for the people, at the beginning of 2020, the Healthy China Action Promotion Office announced the first list of members of the national health science popularization expert database to the public. In order to mobilize experts to actively participate in science popularization activities and form a series of brands, the Expert Database Management Office will carry out the "Healthy Everyone Talk - National Health Science Popularization Expert Series Live Broadcast Activities", which will be implemented by the New Media Platform for Healthy China Government Affairs, and strive to aggregate national expert resources, create high-quality science popularization columns, and promote them through the new media matrix of Healthy China Government Affairs to expand the dissemination of authoritative science popularization content.
Planner: Fang Tong
Text: Liu Yang
Editor: Liu Yang