A man lost 13 kg of fat by writing a weight loss diary on APP

One of the signs of weight gain is that your pants are getting tighter and tighter, but abdominal obesity is often the hardest part of the body to lose weight. However, a 39-year-old Mr. Luo, with the help of a weight management app, lost 18 cm from his waist and 13 kg in weight in 5 months through continuous exercise and a diet that eats more fruits and vegetables and less meat. Not only did he lose weight, his physical strength and spirit also improved. He no longer dozes off at work or when driving with his family on holidays.

After 5 months of exercise and diet control, Mr. Luo lost a total of 13 kg in weight and his waist circumference decreased by 18 cm. (Photography by Luo Huiwen)

Man loses weight by running 15 laps on the playground without giving up

Mr. Luo, who works in a hospital, is 178 cm tall. He underwent surgery for sleep apnea caused by obesity many years ago. However, after the surgery, he ignored the doctor's advice to lose weight, could not resist the temptation of food, and continued to eat a lot, which led to obesity and decreased physical strength.

For the sake of his own health, Mr. Luo started to lose weight with the encouragement of his family. He exercises at least three days a week. When the weather is good, he will run 15 to 20 laps at the playground near his home, each lap is about 200 meters. If the weather is bad, he will use the building where he works and walk up the stairs from the 1st floor to the 14th floor, a total of 5 times a day, to burn calories through continuous exercise habits.

Exercise to lose weight requires perseverance. You can use the weight control app to record exercise time and calories burned at any time to remind yourself to stick to it.

For Mr. Luo, who has no exercise habits, he felt "really tired" when he first started running. He could only complete the goal of 15 laps around the playground by running half and walking half, which took about an hour. But after 2 to 3 weeks of training, he was able to complete the entire run. Now he can run 15 laps around the playground in less than half an hour.

Diet control: Don’t be hungry before going to bed

In addition to exercising to burn excess calories, Mr. Luo also adjusted his eating habits. Eat omelet with soy milk or rice balls for breakfast, 3 dishes and 1 soup with 2 bowls of rice for lunch, and 3 dishes and 1 soup for dinner, but reduce the amount of rice to half a bowl. In terms of food types, reduce the intake of high-fat meat, choose more high-fiber vegetables, and have at least 2 servings of fruit every day. More importantly, don't eat after 7pm, even if your stomach growls before going to bed, you have to endure it.

Those who want to lose weight are most afraid of giving up halfway. Mr. Luo recorded his daily weight loss changes in the "Taipei Weight Management APP" to remind himself to stick to it at any time. After 5 months, he reduced his weight from 104 kg to 91 kg, his waist circumference from 114 cm to 94 cm, and his BMI from 34 to 28. Although he is still obese, as long as he continues to exercise and control his diet, he will be able to return to normal standards in no time.

Nutritionist Chen Wenhui said that abdominal obesity will increase the risk of three high diseases, and in addition to exercise, diet control is also necessary to achieve twice the result with half the effort.

Belly obesity can shorten life. Diet + exercise to lose fat is the healthiest

Chen Wenhui, head of the nutrition team at Lukang Christian Hospital, said that the average person will see the fastest results in the first two months of weight loss, with an average weight loss of 5%, and 2 to 3% in three months. Based on this, Mr. Luo's weight loss rate is normal. As for the significant effect of reducing waist circumference by 18 cm, it is impossible to judge whether it is "losing weight too fast" because each person's abdominal obesity is different.

However, medical research has confirmed that people with larger abdomens have shorter lives. Abdominal obesity will increase the risk of chronic diseases, metabolic syndrome and three high diseases because the heart, liver and other internal organs are covered with fat.

Abdominal fat is the most difficult to eliminate. Nutritionist Chen Wenhui said that the best way is to exercise and control your diet. On the premise of balanced nutrition, reduce the total daily calorie intake. Reducing 500 calories a day can reduce 0.5 kg in one week. Don't be superstitious about fasting or eating a single food. Although you can see weight loss results within a few days, long-term calorie intake is lower than the daily requirement, which can easily lead to nutritional imbalance.

After reducing calorie intake, many people who are trying to lose weight will "break the cycle" due to hunger and return to a lifestyle of overeating and fattening. In this regard, nutritionist Chen Wenhui recommends cooking light vegetable soup to fill your stomach, such as bamboo shoot soup, winter melon and clam soup, or bok choy and tofu soup. Use clams or dried bonito flakes for seasoning, which is low in calories and can increase dietary fiber. However, do not add high-calorie ingredients such as meatballs and spareribs to the soup.

★《Hungry》Eat eggs and milk after exercise to control appetite