Bart's Class | Always Failing to Lose Weight? Let's See How to Break the Deadlock!

As we all know, when it comes to losing weight, "30% depends on exercise and 70% on diet." However, some people talk about losing weight but always fail to take practical actions. Or they impulsively and blindly try to lose weight, only to give up on their own after a couple of days. Repeating this cycle makes the body think it's in a stress state. As a result, instead of losing weight, the weight increases. In more severe cases, it can even lead to a disorder of the body's functions. When losing weight, finding the key issues and taking targeted actions are essential to succeed in losing weight and maintain the weight loss results without rebound. Now, let's take a look at how to manage weight correctly. 1. Judge Whether You're Actually Overweight To lose weight, you first need to make a preliminary judgment on whether you have problems such as being overweight or obese. The most common ways are to weigh yourself, measure your height and waist circumference. You might as well open a calculator and calculate your body mass index, commonly known as BMI. The specific method is to divide your weight (in kilograms) by the square of your height (in meters). According to the standards recommended in the "Dietary Guidelines for Chinese Residents (2022)", the BMI of healthy adults aged 18 - 64 in China should be between 18.5 and 23.9. As long as you have a well - proportioned figure and your BMI is between 18.5 and 23.9, you are within the range of a healthy weight. Just maintain good living habits and do moderate exercise. If your BMI has exceeded 24 but has not reached 28, it means you are already overweight. If your BMI has exceeded 28, you are obese. At this time, you really need to lose weight. Note that if a man's waist circumference exceeds 90 cm and a woman's exceeds 85 cm, it belongs to the category of central obesity. At this point, you also need to start formulating a scientific weight - loss plan and taking practical actions. 2. The Right Way to Lose Weight Regularly Monitor Your Weight Weigh yourself at a fixed time (such as after getting up in the morning), in fixed clothing, and on a fixed scale (to reduce systematic errors), and keep a record. Set a cycle for weight measurement, such as measuring once every 2 - 3 days or 3 - 5 days. Weight data can better provide data support for weight control. Pay Attention to a Reasonable Diet With the diversification of food intake and a balanced diet as the core, different people should design a balanced diet based on their daily energy requirements while controlling the total energy intake. Gradually achieve a fat energy supply ratio of 20% - 30%, a protein energy supply ratio of 10% - 20%, and a carbohydrate energy supply ratio of 50% - 65% in the diet. Controlling total energy intake and maintaining a reasonable diet are the keys to weight management. For obese people, it is recommended to reduce the daily energy intake by an average of 30% - 50% or by 500 - 1000 kcal. Or a restricted - energy balanced diet with a daily energy intake of 1200 - 1500 kcal for men and 1000 - 1200 kcal for women is recommended. A reasonable diet should, while controlling the total energy intake, achieve a diverse and balanced diet, ensure sufficient intake of nutrients, and supplement compound nutrient supplements if necessary. Allocate the diet reasonably for three meals a day. It is recommended that the energy supply ratio of breakfast, lunch, and dinner be 3:4:3. Encourage whole grains as the main staple food, accounting for at least half of the grains. Appropriately increase the intake of whole grains and reduce the intake of refined rice and white flour. Ensure an adequate intake of fresh vegetables and fruits. The varieties of vegetables and fruits should be diverse, but reduce the intake of high - sugar fruits and high - starch vegetables. For animal foods, give priority to ingredients with low fat content, such as lean meat, skinless chicken breast, fish, and shrimp. Give priority to low - fat or skimmed dairy products. Adhere to Moderate Exercise People who want to lose weight should pay attention to reducing sedentary time and moderately increasing physical activity. The exercise principle for obese patients to lose weight is mainly moderate - to - low - intensity aerobic exercise, supplemented by resistance exercise. Do 150 - 300 minutes of moderate - intensity aerobic exercise per week, 5 - 7 days a week, and exercise at least every other day. Do resistance exercise 2 - 3 days a week, every other day, for 10 - 20 minutes each time. Burn more than 2000 kcal of energy through exercise per week. The process of losing weight is a process of reshaping a good lifestyle. Physical activity is an opportunity to lose weight and improve health. Any movement is beneficial, and the key is to persevere. Choose and cultivate your favorite exercise methods, persevere, and integrate daily exercise into your daily life. After losing weight to the healthy weight range, still adhere to a diverse diet. Eat more whole grains, vegetables, and fruits. Intake an appropriate amount of fish, poultry, eggs, and lean meat, and supplement high - quality proteins such as milk and camel milk. At the same time, the diet should be light, with less oil, salt, and sugar. Do moderate exercise, refuse overeating and emotional eating, and maintain a healthy weight. Lose weight scientifically and don't take shortcuts! Relying solely on weight - loss drugs or weight - loss surgery to lose weight is unrealistic. A healthy diet and regular exercise are the cornerstones of scientific weight loss. In addition, a positive and optimistic attitude is the core element of scientific weight management. It can help us plan our diet and exercise reasonably and is also the secret to enjoying life.