5-pronged approach! The "LEARN" method for weight loss

Obesity is quickly becoming a national disease. The Chinese Society for Obesity Research points out that genetic constitution, drug use and endocrine disorders can all lead to obesity, but more than 95% of obesity is still caused by eating, that is, the intake far exceeds the consumption, resulting in calorie imbalance, fat cell expansion and obesity. The society emphasizes that low calories, exercise and modification of eating behavior have always been the iron triangle of weight loss, and proposes the "LEARN" five-pronged weight loss method, which can not only achieve the effect of weight loss, but also maintain weight in a healthy way.

LEARN weight loss principles

• Lifestyle: Modify your lifestyle

Unhealthy lifestyles that cause obesity include: liking to eat snacks, irregular meals, staying up late to eat midnight snacks, eating out frequently resulting in unbalanced calorie intake, and having many social engagements. We should try to change this lifestyle.

• Exercise: moderate regular exercise

Exercise may not necessarily lead to weight loss, but if you want to lose weight, you must exercise. Because exercise can improve cell vitality, enhance cardiopulmonary function, and increase the body's metabolic rate, suitable exercises for weight loss include brisk walking, jogging, and cycling.

• Attitude: Strengthen your motivation to lose weight

1. Set goals and gradually improve your behavior.

2. Only by looking in the mirror often can you truly know your degree of obesity and be determined to lose weight.

3. Once you lose weight, buy clothes that fit you immediately and don’t wear clothes that are a size larger to help maintain your weight loss results.

4. Hold the idea that you should walk more if you can, don’t sit if you can stand, and don’t lie down if you can sit.

• Relationship: Find a partner to lose weight in a group

Finding a partner to lose weight together can maintain and stimulate motivation for weight loss, and encourage each other when encountering bottlenecks. When friends know that you are losing weight, they will also reduce some invitations to food and drinks that will make you gain weight.

• Nutrition: Balanced nutrition and calorie control

Healthy weight loss should still be based on a balanced diet. All kinds of nutrients should be taken in without neglecting any one of them. However, the total calorie intake per day should be controlled according to one's metabolic rate and activity level.