Dieting, exercising, eating substitute meals

Steam sauna, acupuncture and moxibustion, cupping

In order to lose weight

Many overweight or obese individuals have tried various methods

But it seems that weight loss is not significant

actually

Eating one bite won't make you fat

Can't become thin even in a day

If you want to lose weight scientifically, take a look

Overweight and obesity can lead to many complications, such as hypertension, diabetes, dyslipidemia, etc. Weight loss can help improve chronic complications and improve the treatment effect of complications.

It is suggested that obese or overweight people with diabetes, hypertension, dyslipidemia and other diseases should lose weight. Usually, it is recommended that obese individuals lose 5% to 10% of their weight.

Management of weight selection method

Whole lifestyle management is the cornerstone of obesity treatment, and even drug and surgical treatments must be based on lifestyle interventions to achieve better therapeutic effects.

Whole lifestyle management refers to the simultaneous implementation of multiple lifestyle intervention strategies for overweight and obese individuals, mainly including three elements: dietary management, physical exercise, and behavioral intervention.

In terms of dietary intervention, a limited energy diet refers to reducing daily energy intake by 500-1000 kcal or one-third of total energy compared to the recommended intake based on the target energy intake.

Energy limited diet is currently recognized as a more effective weight management method, which can reduce the weight and body fat content of obese individuals, thereby reducing the body's inflammatory response, lowering the components of metabolic syndrome, and reducing cardiovascular disease risk factors.

There is currently no consensus on the effectiveness of other dietary interventions, such as high protein diet therapy, low carbohydrate diet, and intermittent energy restriction, in weight loss.

In addition, an extremely low energy diet (with a daily energy intake of less than 800 kcal) can only be used in certain special circumstances and must be closely supervised and guided by a multidisciplinary medical team to avoid unnecessary risks and other health issues.

Special population focus

Children and adolescents

This group of people is a special group for weight loss management, but the management model is different from that of adults. It is recommended to adhere to the principles of food diversity and balanced nutrition in the Chinese Dietary Guidelines for Residents (2022), to ensure the growth and development of children and adolescents for high-quality nutrients such as protein, minerals, and vitamins. At the same time, in combination with the weight control needs of obese children and adolescents, it is recommended to limit total energy intake and consume foods with high dietary fiber content such as grains, potatoes, grains, vegetables, and fruits.

Elderly obese individuals

These people are a special group for weight loss management. They not only need to limit their energy intake appropriately, but also supplement enough protein, vitamins, and minerals. Elderly people should avoid adopting an extremely low-energy diet to lose weight, otherwise it may downregulate skeletal muscle protein synthesis and accelerate protein breakdown, leading to a decrease in skeletal muscle mass and strength, increasing the risk of fluid and electrolyte imbalance.

Scientific weight loss, attention to details

Under the premise of controlling total energy, weight loss individuals can reasonably choose low energy, high satiety foods such as lettuce, broccoli, etc. that are high in potassium, fiber, and protein.

Staple foods should choose complex carbohydrates as much as possible, such as whole wheat cakes, mixed grain rice, rice, etc

Staple foods should choose complex carbohydrates as much as possible, such as whole wheat cakes, mixed grain rice, rice, flour, etc. The digestion speed of complex carbohydrates is slow, which can provide a more lasting feeling of fullness and is less likely to cause weight gain. It is recommended that weight-lowers replace 30% to 50% of their staple foods with coarse grains such as beans, potatoes, and whole grains.

Pay attention to the intake of oil and salt during weight loss. It is recommended to limit the amount of salt used in cooking to no more than 5 grams per day. For weight loss patients with hypertension or kidney disease, it should be limited to no more than 3 grams per day, while reducing the intake of other foods and seasonings with high salt content. The recommended daily amount of cooking oil is 25-30 grams. It is recommended to choose raw, mixed, steamed, boiled, and stewed dishes to avoid cooking methods such as high oil, high sugar, and high salt.