Six principles for weight control

In today's society where weight loss has become a slogan, why is almost 90% of obese people's weight loss experience failing and sad? After you try the following plan, you may have some understanding. The ideal weight control method must comprehensively apply three methods: exercise, diet and behavioral change, and can be applied and practiced in daily life for a long time.

The American Sports Medicine Association provides 6-point guiding principles for weight control from a professional standpoint:

1. The energy intake must not be less than 1,200 calories per day for adults. They cannot excessively limit their energy intake to avoid not being able to obtain enough nutrients.

2. The food provided should be acceptable to those who lose weight, so factors such as social and cultural background, general habits, taste, price, food source should be considered.

3. The energy intake should be lower than the energy consumed, that is, to achieve a negative balance of energy, the weight you reduce by up to 1 kg per week should not exceed 1 kg, and you should gradually lose weight.

4. Cooperate with behavioral changes to identify and remove bad eating habits that cause obesity.

5. Engage regular aerobic exercises (such as brisk walking, swimming, jogging, mountaineering, cycling, etc.). Daily exercise consumes more than 300 calories (about 100 calories per 1,500 meters of running or walking).

6. The diet and exercise plan provided allows those who are engaged in weight loss to continue to implement it throughout their lives, so that their figure can be maintained at an ideal weight.

From the above suggestions, we can see that a single method of weight loss or weight loss is not as good as the combined application of three methods, and weight control is a matter of maintenance that must be paid attention to throughout their lives. Therefore, a good lifestyle (such as regular exercise and reasonable diet) must be cultivated and paid attention to for a long time.

If a weight loss plan can include regular aerobic exercise, it is positive whether from the perspective of education, physical fitness, physical and mental health, quality of life and work efficiency, etc. The meaning of weight loss. Unlike dieting and weight loss that makes people feel restrictive in life, this cannot be eaten, that cannot be drunk, it tastes bad, and health and physical fitness cannot be promoted or improved. If you have psychological stress or depression, it cannot be relieved or improved. Dieting and weight loss will lead to a decrease in the basal metabolic rate, that is, when you are quiet, you must maintain the energy required for physiological metabolism (such as breathing, heartbeat, body temperature, circulation...), which causes difficulties or obstacles to weight control. These reasons are the main reasons for actively encouraging weight loss to engage in regular fitness exercises.

So what principles should be followed for exercise and weight loss?

1. Get pleasure, fun and a sense of accomplishment when exercising

Intensive exercise can cause shortness of breath, difficulty or unbearable heat, so it is not easy to have a pleasant and comfortable feeling. Therefore, exercise should be moderate and based on the degree to which you can speak to yourself or your partner in the fashion of exercise. The exercise skills or difficulties should not be too high, so as not to cause weight loss to feel frustrated and failed.

2. Exercise can be implemented anytime, anywhere, and integrated into life

Increasing physical activities opportunities and reducing static lifestyles are the basic principles. Watch less TV for 30 minutes a day, and usually take a walk for half an hour; sleep less every day, chat with friends for one more hour or go shopping in the mall. It is best to spend time at a ball activity center or fitness club. Choose some sports that suits you, such as a pedal bench is a good family exercise, which does not occupy space and is convenient for implementation at home. The bench is about 30 cm high, and it should be solid and not easy to turn. The metronome should control the speed or frequency (such as 96 beats or 120 beats per minute), and go up and down the bench (4 beats to complete the bench stepping action once), which is a good aerobic exercise. The above methods are nothing special, and do not require many expensive weight loss and fitness equipment, but they can generally control weight effectively. However, there is a prerequisite, which is to persevere and make it a part of daily living habits, rather than a magic pill for emergency relief when summer comes.