◎ Find a suitable diet to keep your health I have always believed that "Since most of the causes of obesity and high levels are due to eating poor food, then we should eat more to eat healthy food!" With this belief, I have studied nutriti...
◎ Find a suitable diet to keep your health
I have always believed that "Since most of the causes of obesity and high levels are due to eating poor food, then we should eat more to eat healthy food!" With this belief, I have studied nutritional diet research papers in various countries over the past decade, and found that our neighboring countries have been — in Japan, in the past decade, many doctors and nutritionists have been promoting the "sugar-off diet" (saccharide-reducing diet) that many doctors and nutritionists have actually matched my philosophy.
What is a sugar-reducing diet? The method is to adjust the proportion of the three major nutrients appropriately, reduce the carbohydrates I thought I had eaten the most every day, slightly increase the proportion of protein and fat, and match it with a large amount of vegetable dietary fiber. This dietary configuration can make people feel more full. It is a more in line with the current dietary habits of Asians, and can also be both healthy and delicious.
I have also implemented my clinical fat loss case for 6 years. Compared with the traditional high-carb diet that restricts heat, the success rate of "sweet diet" is more than 80%. Without such diets, blood fat increases (with the help of nutritionists), the blood draw reports in each case are just getting into the value of healthy without red words! Therefore, I think this may be the most suitable dietary habit for modern people at present, it can be carried out for a long time, maintains health, is not harmful and effective.
In the latest version of the "Daily Eating Guide" in 2018, the National Health Agency proposed that the proportion of three major nutrients to account for the total daily heat intake is like this:
1 Carbohydrates (saccharide): 50-60%, about half of the total heat. This is the main source of heat for the body, and the food is powder and fruits, vegetables and milk. 2 Protein: accounts for about 10-20%. The main sources of food are beans, fish, meat, milk and eggs. 3 Fat: accounts for about 20 to 30%. Mainly animal and vegetable oils.
◎If you want to reduce weight, you must never get tired! Only by eating every meal can you be motivated to continue to lose weight
The thought we often heard about weight loss in the past is that you must "eat less and exercise more" to succeed. I believe that as long as you eat the total amount of food and less the heat consumed by physical activities, you can always be thin.
So girls who want to lose weight are crazy about calculating calories every day, growing into a small bird's stomach, and eating and losing weight every day. Moreover, you must be very persevering and have a sense of enthusiasm when using this method, because as long as you don’t stick to it and eat too much in a few days, the fat will be completely collected immediately. I often see in my clinic that many girls will have a lot of negative emotions, such as regret and guilty, and they go to vomit. Some people also think they are a failure and have lost their self-confidence. From then on, they have to give up on themselves and don’t want to lose weight anymore.
◎Dinner food will be grown into "easy fat"! Don't do this again
In fact, I want to tell you that using this low-calorie weight loss method that calculates the heat and daily horror diet, failure to lose weight is really not your problem, it is just a premature thing!
As we grow older and worse, New Chen Dai Xie is getting worse. "Food" is just the most likely way to lose confidence and then give up on yourself!
Why would I say this? The reasons for us to gain weight are complicated. In addition to uneven diet and poor nutrition, smooth bowel movement, sleep quality, female blood volume during menstruation, pressure index of life, exercise, body shape, body age, whether there is a problem of endocrine disorders in New Death, and even emotional gluttony, are affected. It is definitely not so simple to add calories to reduce the amount of calories.
I once met a 35-year-old mother who had actuated calories in meals and endured hunger. She did not dare to eat the same food as her husband and children, because she was afraid of eating too much and getting fatter after eating too much. She only ate three slices of Su Bread and dry and black coffee for three meals. Although I lost nearly 3 kilograms in the first week, I was very irritable every day and couldn't see anything. I often quarrel with my husband and fucked my children. The atmosphere at home was full of miasma.
As a result, it was not halfway through the second week, and the mother broke the precept because she was so hungry that she couldn't stand it and started eating wildly. When she returned to her normal diet, her weight gained 2 kilograms in a week and even increased her weight from the beginning, making her feel more distressed and her emotions reached the bottom. The mother tried another week later, and only ate three slices of Su Bread and black coffee for three meals. Unexpectedly, 1 kilogram didn't fall off, and it was a whole week and it was a big collapse.
This is a very typical case of malicious eating failure, because it is really hard to maintain. And as soon as you return to normal diet, fat will run back again. Not only this, but it will also grow into "prone to fatty body quality", because the body has been memorized, and when you eat again next time, the effect will not be as good as the first time you perform. It will only fail repeatedly, and the fatter it becomes.
[Do I need to start a sugar-reducing diet immediately? 】
﹝Value testing for each body﹞
1 BMI over-tag: BMI (Body Mass Index) body mass index exceeds the standard, weight (Kg)/height (㎡) value≧24. 2 The waist is too thick: ≧90 cm for men and ≧80 cm for women. 3 Internal fat super-standard: The standard value is 2&sim for women; 4, 4&sim for men; 6, if the value is greater than ≧10, be careful! 4 Excessive fat: Men under 30≧20%, women≧25%, men over 30≧25%, women≧30%. 5 Triglyceride super-tagged: The concentration of triglyceride (LDL-C in the blood) in the blood is ≧130mg/dl, and the total concentration of ≧200mg/dl. 6. Grammar syndrome: A. Abdominal obesity, B. Blood pressure is high, C. Blood sugar is high, D. Triglyceride is high, E. Low-density lipoprotein sterol is high, — as long as three of the above A &sim and E are satisfied, there is a problem with Grammar syndrome. 7 Fatty liver: The fat content of liver cell cells is ≧5%, and the doctor diagnosed with fatty liver. 8 Medica related questions: polycystic ovary, menstrual period disorder, irregular blood circulation, etc.
﹝Life and dietary habit testing﹞
9 Sugar-based phenomenon: I have to drink a cup of sugary hand-fried drinks every day, and I love to eat breads, cakes and other cakes. If I can’t eat them, I will feel depressed or anxious. 10 Sweet control: Bags often contain snacks such as candy, dry baked, chocolate. 11 Sleepiness: I can’t sleep all the time in the morning, I can’t get up, and I feel drowsy after lunch. 12 Uneven diet: I cannot eat or eat for three meals regularly, and I often eat it in a hurry. Stomach pain, gastroesophageal reflux. 13 Memory reduction: The memory decline may be caused by eating too much refined sugar. 14 Unusual sleep in the wheel shift: need to work overtime and night shifts. 15 Rewarding and drinking: You often need to pay, drink, and eat late-night snacks at work. 16 Congenital staying up late: Staying up late will cause abnormal liver operation and affect the effect of insulin, making it easier for the sugar that eats into the stomach to turn into fat and store it. 17 Instinct: The bowel movement is not smooth, and the number of bowel movements in one ceremony is less than three times. 18 Hydrocephalus: Like to eat heavy-taste foods, which lead to moisture substitution and poor blood circulation. 19 Head-to-head blood: I am always mentally unhappy and full of myself. I can’t take any urge to do anything, feel confused and have poor thinking. 20 Blu-eating: When you feel strong and feel tired, you like to eat and drink to ejaculate.
〈Case> Stress fatigue type obesity: staying up late, lack of sleep, 20 kilograms of fat in 3 years
Small file: A 37-year-old middle-level manager of an advertising company often stayed up late to work overtime, and the highest record even worked until almost 5 a.m. before returning home, took a shower and went to work in the company. In a long-term environment of staying up late and being under high pressure, I gained 20 kilograms in just three years.
Yihui (pseudonym) is a middle-level manager of an advertising company. Her responsible and cautious personality makes her take care of almost everything in business. Since taking over as a supervisor two years ago, it has been almost a normal situation every day from 10 a.m. to getting off work at 8 or 9 p.m. Sometimes, in order to conclude a customer, it is not uncommon to get off work at 12 pm. The highest record even worked overtime until almost 5 AM before returning home. After taking a shower, I returned to work in the company.
In addition, because he took over his supervisor's duties, he had to face his superiors and keep an eye on his subordinates. He had a long-term high pressure and staying up late life, Yihui, who originally weighed 55 kilograms, gained 20 kilograms in just three years. She said bitterly, "Not only can I not wear a lot of clothes in the cabinet, but I was in college class before, and I was also laughed at that the change was too big and I couldn't tell it." Actually, I was too wronged, so I made up my mind to lose weight successfully.
Not only should I change my diet, but I also change my mind. When I further asked her about her diet and lifestyle habits, I found that because Yihui often had to work overtime, she often ordered fast food and out-of-sales with her colleagues, and often chose high-precision rice noodles, fried rice noodles, fried noodles for dinner. Sometimes after working overtime, she would even buy fried chicken and eat pasta for midnight snacks. And although I am busy until very late every day, I still have difficulty falling asleep because of the high work pressure. I even often get up until I get out of the bag because of the dream.
Although Yihui is eager to lose weight, after understanding her life situation, I found that it is precisely because she is the main reason for her fatness and staying up late every day and not sleeping well. Therefore, during the diet, I suggest that she starts by reducing the sugar level appropriately, and replaces the white rice and noodles into brown rice, sweet potato or macaque with higher vegetarian content. Eat as much as 2 to 3 servings of vegetables per meal to replenish the dietary fiber and increase the feeling of footwork.
In addition, I suggest that she should adjust her attitude of "everything is done by herself", practice handling and trusting, and leave one day off work every week for herself, whether it is to let herself sleep, or relax with rock baths, spas, and massage activities, and her nerves are very comfortable.
And my suggestion surprised Yihui. "Living, you are the first person to say like me! Everyone says that if you lose weight, you have to exercise quickly. Why do you ask me to go to bed and go for a massage?"
Deficiency of sleep is not only more likely to gain weight, but also easily get hurt. In fact, lack of sleep not only causes the growth of sterile vegetatives and the decline of leniency, making people easily feel hungry and develop the desire to eat. Staying up late for a long time will increase liver injury and inability to function normally, causing the rate of newborns to decrease and the amount of fat to be stored. Therefore, Yihui is naturally not fat even if she eats incorrectly and has poor physical support for a long time! Therefore, it is more important to sleep well and adjust the abnormal endocrine system than to rush to exercise.
After three weeks of adjusting work and rest, Yihui's weight dropped from 75 kg to 73 kg, and her whole body looked more energetic. However, Yihui still said that she really couldn't quit eating late-night snacks. After going home after get off work and relaxing, she couldn't help but want to eat a lot.
Considering the convenience of preparation, I suggest that she can put some large tomatoes and edamames in the refrigerator. When she gets off work, she has dietary fiber, vitamin C and sophora, which is also a good way to increase the feeling of foot, enhance antioxidant strength, and help remove free radicals produced by staying up late. It is a good way to avoid inflammation and obesity. Paired with salty edamame, the rich protein gives her a sense of footfeeling. She can also watch Korean dramas and eat them on the side. If she still really wants to eat soaked noodles, use the flavoring ingredients of the soaked noodles to cook konjac and corn, fungus, cauliflower and other vegetables. Slowly, she quit the habit of having to eat soaked noodles before falling asleep..
Yihui's sugar-reducing diet, changing her mind and maintaining adequate sleep, her weight decreased by 15 kilograms after half a year, and her body fat decreased from the original 32% to 23%. Her clothes were a few sizes smaller, and she looked younger and more energetic.
[Quick Slimming Classroom for Nursing]
﹝Slimming Points﹞
1. Use brown rice, sweet potatoes, etc. to replace white rice and noodles, and eat 2 to 3 servings of vegetables per meal. 2. Change your mindset, free up relaxation time for yourself, and improve your sleep quality.
﹝Achievements﹞ I lost 15 kilograms in half a year, my body fat dropped from 32% to 23%, my clothes were a few sizes smaller, and I became more energetic and looked much lighter!
