If weight loss that requires medical intervention is achieved, clinical workers will generally consider the following: For mildly obese people, control the total amount of food eaten, adopt a low-calorie, low-fat diet, and avoid high-sugar and high-fat foods. Total daily calories are less than consumed. Do more physical labor and physical exercise. If the weight can be reduced by 500 to 1000g per month and gradually reach a normal weight, there is no need to use medication.
Moderate or above obesity requires strict control of total calories. Female patients are required to limit food intake to 5~6.3MJ (1200~1500kcal)/d. If it exceeds 6.3MJ/d, then invalid. Men should control it at 6.3~7.6MJ (1500~1800kcal)/d. By this standard, they can expect to lose 1~2 pounds per week. The food should ensure that animal protein contains an appropriate amount of essential amino acids (accounting for one-third of the total protein is more appropriate), and the protein intake should be no less than 1g per kilogram of body weight per day. Fat intake should be strictly limited, and sodium intake should be limited to avoid water and sodium retention during weight loss. It is also beneficial to lower blood pressure and reduce appetite. In addition, sweets, beer, etc. are restricted.
For those who want to control their weight and maintain a healthy body, they can adjust and control their weight through the following steps:
1. Moderate diet. Dieting is a slow, gradual and long-term eating behavior. The key is persistence. Generally, it is better to lose 0.5 to 1 kilogram of weight per week. If you eat too little, it will cause hunger, which is not only harmful to the body, but also difficult to persist.
2. Eat more vegetables. Eating more vegetables can supplement vitamins, minerals, and trace elements, which play an important role in fat metabolism. Second, vegetables contain dietary fiber and some active substances, which can promote fat and carbohydrate metabolism. If you eat more vegetables, you can eliminate hunger, your metabolic rate will not decrease, and you will consume fewer calories.
3. Change bad eating habits. Each meal should be timed and quantified. Eat a good breakfast, a moderate lunch, and a small dinner. Do not eat before going to bed. Snacks must be controlled and correct bad habits of picky eaters, partial eclipses, and overeating. It is necessary to mix coarse and fine grains, dry and thin grains, and meat and vegetables. Eat fish, lean meat, and eggs in moderation, and eat more coarse grains. The food should be diversified to prevent monotonous food from causing malnutrition.
4. Drink enough water. During the weight loss process, due to the increased fat metabolism activity, more water is needed to eliminate waste. Under normal circumstances, each person needs to drink about 2000 ml of water per day. Drinking enough water can keep your metabolism running normally and make your weight easier to control.
5. Strengthen exercise to promote metabolism and energy conversion.
