Japan's top 10 most powerful weight loss methods are released! Fasting and abdominal breathing are on the list, and the favorite of weight loss doctors is...

Losing weight is an ever-popular topic. In recent years, many weight loss methods have become popular and people are eager to try them, including: carbohydrate restriction diet, fasting weight loss, and exercise weight loss, such as: muscle training, running, etc. People are curious whether the results are good? The Japanese website "Rankingoo" recently announced the "Top 10 Most Effective Ways to Lose Weight", among which walking is ranked first, while fasting and abdominal breathing are also on the list. What does domestic weight loss physician Liu Bowen think about this TOP10 ranking? Any reminders? How many points will you get? The answer is revealed below.

Liu Boen, executive director of the Taiwan Obesity Education and Prevention Association and a weight loss specialist, will sort out the "10 Most Effective Weight Loss Methods" published by the Japanese website "Rankingoo" according to their features and benefits, and will remind each of the precautions for implementing each weight loss method, and finally give a score. In the eyes of weight loss experts, which one is the best weight loss method?

★First place: Walking to lose weight

Features: Generally speaking, walking is the simplest and most convenient way to lose weight.

Advantages: It is safe and will not cause sports injuries, but the effect is also the least significant.

Reminder: When you decide to use this method to lose weight, try to maintain continuity, and each time must be at least 30 minutes to start promoting metabolism, because many people often give up because the effect is not significant. Of course, for those with knee joint diseases, they may need to shorten their walking time. Also, be careful when walking in hot weather to avoid dehydration or heat stroke caused by heat injury.

Rating: 2 points.

★Second place: Carbohydrate restriction diet

Features: Low-carb diet has always been a common model used by many people who want to lose weight. Its characteristic is that the results can be seen quickly.

Advantages: The advantage is that it is a good choice for patients with starchy obesity, but long-term use may cause concerns about ketoacidosis. And once you stop, you will gain weight again very quickly.

Reminder: When using this method, it is easy to cause physiological constipation because the volume of food eaten is small. Moreover, due to the relative lack of calories, it can cause mood depression.

Rating: 3 points.

The Japanese website "Rankingoo" recently announced the "Top 10 Most Effective Ways to Lose Weight", and the first one is walking to lose weight.

Increasing muscle mass through gravity muscle exercise can increase metabolic rate.

★Third place: Muscle training weight loss method

Features: It increases muscle mass through gravity muscle movement, thereby increasing the metabolic rate.

Benefits: It is a healthy weight loss model for patients with sarcopenia, especially those with high body fat percentage.

Reminder: You need to have a professional exercise prescription when doing this, and combine it with a diet, otherwise it is easy to develop a hunchbacked and hunchbacked body shape.

Rating: 5 points.

★Fourth place: No carbohydrates required for weight loss

Features: Its content is similar to that of the ketogenic diet.

Advantages: The speed of weight loss is quite fast, but in addition to the concern of causing ketoacidosis, it may also cause endocrine disorders in the long run.

Reminder: When using this method to lose weight, you must pay attention to a balanced diet ratio, such as the ratio of carbohydrates to other nutrients, or the ratio of protein to fat, so as not to cause endocrine disorders.

Rating: 6 points.

★Fifth place: Quitting snacks to lose weight

Features: Snack intake has always been a pain for obese people, because snacks themselves are not sinful, but the calories of snacks are no less than regular meals, so how to quit the habit of snacking is a big project.

Benefits: The most direct benefit of quitting snacking is that the extra calories from snacks can be reduced quickly. But some people use snacks to relieve stress. There will be some withdrawal syndrome in the early stages of withdrawal, but it will disappear after a period of time.

Reminder: When using this method, you may need to proceed step by step and use a decreasing method, especially for those who use snacks as main meals. Do not quit all of them at once.

Rating: 4 points.

★ No. 6 / Fasting weight loss method

Features: The fasting diet is commonly known as the "torture diet". Generally, it means not eating any caloric food at a certain time. It is simple and convenient, does not require special equipment, and is not restricted by climate or location.

Benefits: The advantage of fasting for weight loss is that it directly reduces calorie intake, and when you are hungry, it can accelerate the decomposition of calories. However, you should also pay attention to the increase in gastric acid concentration. Patients with gastrointestinal ulcers should not take this method rashly.

Reminder: When using this method, be careful not to use it for too long. If you use it for too long, ketoacidosis may occur. Moreover, if the frequency is too high, it will also affect the secretion and metabolism of hormones.

Rating: 5 points.

The advantage of abdominal breathing weight loss method is that it can effectively increase the body's metabolic rate, allowing the body to burn more calories without exercising.

★ No. 7: Running to lose weight

Features: Generally speaking, running to lose weight is also a very popular method of losing weight. In addition to having no venue restrictions, you can also use an artificial treadmill at home to achieve the same effect.

Advantages: Its advantage is that it is a weight loss method that allows all limbs to move; its disadvantage is that some people, especially those with cardiovascular heart disease, must do warm-up exercises before running to allow the body to gradually increase heart rate and lung capacity.

Reminder: When running, because of the psychological pressure of losing weight, you need to use willpower to support running. Therefore, emotional regulation is also a preventive step that must be taken in advance to prevent the occurrence of sudden death.

Rating: 5 points.

★ No. 8: Abdominal breathing weight loss method

Features: The general breathing pattern of adults is thoracic breathing, which looks like an up and down breathing pattern. However, in infancy, it is diaphragmatic (abdominal breathing) because infancy requires a large amount of oxygen supply to cope with the needs of growth.

Benefits: Its advantage is that it can effectively increase the body's metabolic rate, allowing the body to burn more calories when not exercising. The inconvenience is that rapid abdominal breathing in a short period of time will produce a physiological reaction of local muscle soreness.

Reminder: When performing this method, please be careful to do it in an outdoor aerobic environment as much as possible. This method is not suitable for patients with hypertension or obstructive pulmonary disease.

Rating: 7 points.

Snack intake has always been a pain for obese people, because snacks themselves are not sinful, but the calories in snacks are no less than regular meals, so how to quit the habit of snacking is a big project.

★Ninth place: Sequential eating method for weight loss

Features: The order is to eat meat first, fish, vegetables, and finally starch.

Advantages: The advantage is that you eat protein foods first. First, they taste better, and second, they give you a sense of fullness. The disadvantage is that after eating meat, people will feel fuller and will not want to eat other vegetables.

Reminder: To implement this method, you may need to calculate the food portions first, that is, only all the ingredients for the meal can be placed on the table, so that there will be no excess food after eating, which will effectively implement this weight loss method.

Rating: 3 points.

★No. 10／One Meal a Day Weight Loss Method

Features: This is also a low-calorie weight loss method. Some people also suggest that in a short period of time, you can choose to fast for one or two meals a day to achieve the benefit of giving the gastrointestinal tract a rest.

Advantages: Its advantage is that it can reduce calorie intake, but its biggest problem is that since you do not eat at other meals, you will overeat at the only meal, which will not only damage the gastrointestinal tract but also reduce insulin function.

Reminder: When implementing this method, it is best to quantify the amount of food you eat. Otherwise, if you don’t control the amount of food you eat at that meal, you may overeat or overdrink.

Rating: 2 points.