To promote the transformation of health care from "disease-centered" to "people's health-centered", Huangpu District has strengthened the construction of a district-level health science popularization expert database and established a strong science popularization team composed of experts from 29 disciplines. Recently, sponsored by the Huangpu District Health Commission and the Office of the Huangpu District Health Promotion Committee, undertaken by the Huangpu District Health Promotion Center, and co-organized by the Huangpu District Financial Media Center, the series of popular science columns "Science Leading, Medical Road Forward" will transform professional medical knowledge into easy-to-understand popular science content, so that people can understand, learn and remember. The invited expert this time is Qiu Wei, deputy director of the Nursing Department of the Ninth People's Hospital Huangpu Branch Affiliated to Shanghai Jiao Tong University School of Medicine, who will talk about weight loss.
Change your avatar on the first day of weight loss, announcing the official start of the weight loss plan, and don't change your avatar if you don't lose ten pounds. The next day, I bought equipment, treadmills, skipping ropes, dumbbells, yoga mats, and weight scales. On the third day, the plan of the day is in the morning, and the breakfast is not eaten. On the fourth day, the fasting exercise was two-pronged, and both eyes were dizzy and collapsed. On the fifth day, isn't the beauty camera "one-click slimming" fragrant? Isn't it good to let yourself go? The above is the weight loss process of people with "herding horse physique", is it also your history of sad weight loss?
(Herding Horse Physique: A popular word on the Internet, describing people who are easy to let themselves go)
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Excluding disease factors, the fundamental reason for obesity in adults is that the body consumes more calories than it consumes, which simply means eating more and moving less. Therefore, if you want to lose weight, you must insist on "keeping your mouth shut and opening your legs", and if you want to lose weight healthily, you must master how to "eat reasonably and move moderately".
01
A must-know formula for weight lossers
We advocate weight loss for overweight/obese people, but oppose weight loss for normal weight people or even emaciated people, whether obesity or emaciation can affect the health of the body. You can know your appropriate weight range by calculating your BMI or your ideal weight.
BMI=实际体重（kg）/身高（m）²
BMI<18.5kg/m²为消瘦；BMI18.5-24kg/m²为正常值；BMI>24kg/m²为超重；BMI>28kg/m²为肥胖。
Personal ideal weight (kg) = height (cm) - 105
Energy required per day (kcal) = personal ideal weight (kg) × energy required per kilogram of ideal body weight per day (kcal/kg/d)
*每千克理想体重每天所需能量：消瘦者35kcal/kg/d;正常者30kcal/kg/d；超重者25—30kcal/kg/d；肥胖者20—25kcal/kg/d。
02
Mistakes that weight losers must know
NG: Skipping breakfast
Skipping breakfast will make us crave high-carb, high-fat, high-energy foods at the next meal, and the calories saved by eating one less meal will be replenished in the next meal. Rather than skipping breakfast, it is more recommended that overweight/obese people adopt an energy-restricted balanced diet on the basis of regular and quantitative meals, that is, on the basis of satisfying vitamins, minerals, dietary fiber, and water, while limiting energy intake, the total daily energy is not less than 4200kJ (1000kcal). The energy supply ratio of breakfast, lunch and dinner is 3:4:3.
NG: Don't eat staple foods
Staple foods are our main source of carbohydrates, and carbohydrates are the main source of energy for the brain, so there will be a saying that "if you don't eat carbs, your brain will get water". Long-term non-eating of staple foods will cause adverse consequences such as brain function decline, endocrine disorders, muscle loss, hair loss and amenorrhea, and after returning to a normal diet, it is easy to retaliate and lead to weight regain. The daily carbohydrate intake should account for 45%-50% of the total energy.
NG: Eat whatever you want
Fruits and vegetables contain not only dietary fiber, but also a variety of vitamins, minerals and trace elements. According to the dietary pagoda of Chinese residents, 300-500 grams of fresh vegetables need to be consumed every day, of which dark vegetables account for at least 50%. But that doesn't mean people who are losing weight can eat fruits and vegetables to their heart's content. Avoid high-sugar fruits (bananas, lychees, sugarcane, durian, dates, etc.) and high-starch vegetables (yams, potatoes, etc.), which are more suitable as staple foods in a meal.
03
Essential points for weight loss-givers
The staple food can be eaten like this
The staple food is mainly whole grains, which should make up at least half of the grains. Millets, black rice, barley, oats, corn, etc., are whole grains as long as they retain all the important parts of the grain seeds and their natural nutrients after processing. Then add some potatoes such as potatoes, sweet potatoes, yams, and miscellaneous legumes such as soybeans, mung beans, and red beans. However, it is not advisable to eat the same staple food for a long time, and it can be rotated frequently. At the same time, reduce the intake of refined rice and noodles, because the processing process will cause the food to lose more dietary fiber, minerals and vitamins.
Avoid high-calorie foods
After food is ingested, it is oxidized to provide the body with the calories it needs to maintain the normal functioning of the body. If you eat too much, the calories you can't burn will be converted into fat. Like some fried foods, baked pastries, preserves, potato chips, candies, sugary drinks, etc., are high-calorie foods, with about 547kcal per 100g of potato chips.
Remember to move every day
In addition to controlling the diet, weight loss patients also need to cooperate with a moderate amount of exercise, such as running, swimming, skipping rope, etc. In addition to sports, our daily life and work, such as shopping, driving, and washing dishes, also burn calories. Weight loss people can also use some health apps, which are marked with the approximate caloric value of various foods and the caloric consumption value of life and exercise, and keep the calorie consumption of the day greater than the calorie intake by calculating their daily intake and total consumption, so as to achieve the purpose of weight loss.
Reporter / Shao Linfeng Qu Huangjun
Editor / Fan Lujia
Photo / Shao Linfeng Qu Huangjun
Cartography / Cai Songlin
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