A must-have manual for healthy and effective weight loss

How to lose weight healthily and effectively? First of all, you must know how to evaluate your health. Understanding your body composition and various parts is the first thing before losing weight. Join the smart and superior weight loss group quickly!

Q: Many people want to lose weight, but how much weight does it take to lose weight? Who really needs to lose weight?

A: See whether the weight is in the ideal weight range. If you are overweight, you should control it.

The BMI (Body Mass Index) index is a criterion for evaluating whether the body is normal, overweight, obese and severely obese. This is a standard formulated by the United Nations World Health Organization and an authoritative indicator worldwide. Calculate your BMI BMI (weight divided by height squared). Evaluation of body mass index: 18. Low weight below 5; 18. 5 - 25 healthy weight (20 - 22 is the healthiest); 25 - 30 overweight; 30 - 39 severely overweight; 40 and above are extremely overweight. This is a standard set for white people in the West. A new study by the World Health Organization shows that for Asians, a BMI greater than 23 is considered overweight, and a BMI greater than 26 is considered obese!

Q: Is the less fat the better?

A: There are many women who dislike the fat on their bodies very much and think that fat is a manifestation of obesity.

But you know what? Fat is super useful in the body! First of all, fat acts like a soft cushion that supports and protects the nerves and internal organs in our body, so that they are not easily injured by external impacts; secondly, we also need fat to provide the basic energy we need to consume during the day and help maintain body temperature; thirdly, fat has the effect of promoting the absorption of fat-soluble vitamins (vitamins A, D, E, and K), so if the fat intake is insufficient, it is likely to cause fat-soluble vitamin deficiency. More importantly, fat makes an important contribution to normal human growth, integrity of cell membranes, and hormone synthesis. Therefore, not only is it too fat, but too thin can also put a burden on the body. For good health, we must treat the fat on our bodies well

Q: Are slimming foods effective?

A: The characteristics of general "diet foods" have the following characteristics

1. Low calories: Using such products can reduce weight due to fewer calories, but attention should be paid to whether the nutrition is balanced.

2. Create a feeling of satiety: Some products contain a lot of cellulose, which easily produces a feeling of satiety after eating, thereby reducing the intake of other foods to achieve the goal of weight loss.

3. Diuretic: Some diet foods may contain such ingredients, or add some ingredients with diuretic effects to drain water from the body and quickly lose weight, but do not actually reduce body fat.

Q: What kind of weight loss method is safe?

A: The most important thing to lose weight is balanced and adequate nutrition. To lose weight, we should avoid consuming too much calories, but the various nutrients needed by the human body are still indispensable; secondly, the rate of weight loss should not be too fast. Don't expect to lose 5 to 6 kilograms in one day or a few days. That is impossible. If you lose too much weight in just a few days, it will cause abnormal metabolism in the body and be harmful to the body. Decrease by approximately 0 per week. 5 to 1 kg will not affect your health.

Q: How do I lose weight to succeed?

A: There is no shortcut to lose weight. A healthy and effective way to lose weight is to change your lifestyle, establish correct eating habits, reduce calories and have a balanced nutritious diet, plus appropriate exercise. The most important thing is to have perseverance and perseverance. Only by losing weight can you achieve lasting success. But there is no way to lose weight that guarantees that you will never rebound. As long as the calories you consume exceed the calories your body needs, your weight will gain.

Q: Why do you need a low-calorie and balanced diet and exercise to lose weight?

A: Except for a small part of the reasons for obesity, most of them are caused by improper diet. When the calorie intake exceeds what the body needs, the excess calories will be converted into fat, leading to obesity. For the reasons of obesity, we must reduce calorie intake, but nutrients are indispensable. That is, the diet must be low-calorie but balanced in nutrition. Only by establishing correct eating habits can we continue to maintain weight. In addition, in addition to reducing calorie intake, and using exercise to consume fat and reduce fat in cells, can it help reduce weight loss. Exercise can strengthen muscles and avoid skin slack caused by weight loss. Exercise must use your own strength to "move" to be effective. You cannot burn fat in the body by shaking, vibrating, applying oil, cream, liquid, etc., or using methods such as pushing, kneading, or pinching. (Internship Editor: Yi Meihua)