Obesity is caused by eating. Nutritionists teach you how to lose weight without burden

Nurse Huang's weight loss journey

(76 kg before weight loss, 52 kg after weight loss)

"Since I started working, I have been under a lot of pressure and my meal times are not fixed. My appetite has also increased and my weight has slowly increased. For more than ten years, I have never been picky about my diet and have not controlled it. I have been getting fatter and fatter, which has caused my health to start to deteriorate. So, I consulted a nutritionist and started to change my eating habits. Combined with exercise, I have gradually lost 24 kilograms of fat, my belly has completely shrunk, my figure has become more beautiful, my spirit and complexion have become better, and I am more confident in wearing clothes. It feels great to be healthy again~!"

■ Obesity is caused by eating

In recent years, all-you-can-eat meals and fast food have become popular. It can be said that modern people's obesity is caused by "eating". The human stomach wall is muscle tissue. Overeating will make the stomach bigger and bigger. Excessive intake of refined sugars and fats, coupled with a busy lifestyle and lack of exercise, can easily cause hyperinsulinemia and increase the risk of metabolic syndrome, such as diabetes, hypertension, cardiovascular problems and other diseases.

The most fundamental way to lose weight is to eat a balanced diet. Important vitamins and minerals are also indispensable. The six major food categories: "staple food", "meat", "vegetables", "fruits", "fats" and "dairy" must be consumed in a balanced manner. Many people's favorite fried meats, soups, cakes and pastries, nut biscuits, etc. have relatively high fat and sugar content. The calories in a small triangular cake are equivalent to a bowl of rice.

You need to walk briskly for 90 minutes to burn off a bowl of shark fin soup. The calories in meat products are more than three times higher after being coated with flour and fried. A cup of 750cc full-sugar pearl milk tea has more calories than a lunch box. Excessive consumption will increase body fat, so reduce refined sweets and starch, and consume all kinds of food in a balanced manner. It is recommended to eat more low-calorie vegetables to increase satiety and reduce the intake of other high-calorie foods to help control weight.

■Control diet and calories

The formal method of weight loss is to control diet and calories. If you are morbidly obese with a BMI>32, you can be evaluated for laparoscopic weight loss surgery. Popular weight loss methods, such as cocktail therapy, special diets, etc., may cause a burden on the body. In addition, moderate exercise can also help improve metabolism and consume excess calories.

According to statistics, the overall mortality rate of obese people is 18% higher than that of people with normal weight. Maintaining a healthy weight can reduce the risk of chronic diseases. The basic principle of healthy weight loss is to reduce the intake of "refined" and "processed" foods, choose fresh and natural foods, avoid high-fat and high-salt cooking, drink enough water and exercise moderately, so as to lose weight healthily.