From the point of view of energy intake and consumption, the principle of weight loss must be compounded and accompanied by exercise.

 In today's society where weight loss has become a slogan, why is it that almost 90% of obese people's weight loss experience is a failure and sad? After you try the following program, you may gain some insight.

The ideal approach to weight management is a combination of exercise, diet and behavioral change that can be applied and practiced in daily life for a long period of time. The American College of Sports Medicine provides 6 points of guidelines for weight control from a professional standpoint:

1. Energy intake, adults should not be less than 1,200 calories per day, and should not excessively restrict energy intake so as not to obtain sufficient nutrients.

2. The food provided should be acceptable to dieters, so factors such as socio-cultural background, general habits, flavor, price, and food source should be considered.

3. The energy intake should be lower than the energy consumed, i.e. to achieve a negative energy balance, and the maximum weight loss per week should not be more than 1 kg, and the weight loss should be gradual.

4. Identify and remove the bad eating habits that lead to obesity with the behavioral change method.

5. Engage in regular aerobic exercise (such as walking, swimming, jogging, hiking, cycling, etc.). Daily exercise should consume more than 300 calories (running or walking every 1500 meters consumes about 100 calories).

6. The diet and exercise program provided enables those engaged in weight loss to continue to implement it throughout their lives, so that they can maintain their figure in the ideal weight.

(17386163, Weight Loss Method)

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From the point of view of energy intake and expenditure, the principle of weight loss must be compounded and accompanied by exercise.

From the above suggestions, it can be seen that a single approach to weight loss or weight reduction is not as effective as the combined application of three methods, and weight control is a lifelong concern, so a good lifestyle (such as regular exercise and reasonable diet) should be cultivated and emphasized for a long time.

A weight loss program that includes regular aerobic exercise has positive implications from the standpoints of education, physical fitness, mental and physical health, quality of life, and work efficiency. Unlike dieting, which makes people feel restricted in their lives, not being able to eat this or drink that, which is not a pleasant experience, and which does not promote or enhance health and physical fitness, or alleviate or improve psychological stress or depression, dieting can lead to a high basal metabolism, which is the most common cause of weight loss. Dieting for weight loss will lead to a decrease in basal metabolic rate, that is, the energy required to maintain physiological metabolism (e.g., respiration, heartbeat, body temperature, circulation ......) is lowered in the usual quiet time, which will result in difficulties or obstacles in weight control. These reasons are actively encouraging dieters to engage in regular fitness exercise is the main reason.

Then exercise to lose weight should follow what principles?

1. Exercise to get happy, fun and sense of achievement: intense exercise will cause shortness of breath, difficult or intolerable to the heat, and therefore not easy to have a pleasant feeling of relief, so exercise should be moderate, to the extent that the exercise fashion can speak with themselves or their partners. Exercise skills or difficulty need not be too high, so as not to lead to dieters have a sense of frustration and failure.

2. Exercise should be practiced anytime, anywhere and integrated into life.

Increasing physical activity and reducing static lifestyles are basic principles. Every day less than 30 minutes of television, more than half an hour walk; Every day less than 1 hour of sleep, more than 1 hour with friends chatting or shopping malls, the best to go to the ball activities center, health clubs to spend time. Choose some suitable for their own sports, such as stepping on the bench is a very good family exercise, does not take up space, convenient to implement at home. Bench height of about 30 centimeters can be, should be sturdy and not easy to step over the principle of metronome control speed or frequency (such as 96 beats per minute or 120 beats), up and down the bench (4 beats to complete a step on the bench action), that is, it is a very good aerobic exercise. These methods above, there is nothing different, and do not need numerous expensive weight loss, fitness equipment, but generally can be effective in controlling weight. But there is a prerequisite, that is, you must adhere to it, so that it becomes part of the daily habits, rather than a panacea to save the emergency when the summer comes.