MindMap Gallery Healthy weight loss tips

Healthy weight loss tips

Weight loss is an eternal topic. Learn as you go. How to lose weight correctly and scientifically is the prerequisite for maintaining health correctly. Understand the underlying logic, do not be blind and never lose weight, be healthy and thin, and become your own best life teacher.

Edited at 2023-11-11 10:29:37

PlotWizard

Healthy weight loss tips

PlotWizard

Recommended to you
Outline

The Lifestyle Revolution
- 14
Omkar
Develop Wearable Health Monitoring Watch
- 20
Bert Planes (Bert)
I gave up losing weight, I lost 60 pounds reading notes
- 1
PlotWizard
Scientific weight loss course mind map
- 2
PlotWizard
Infectious Disease Prevention and Control Act
- 4
PlotWizard
Food Safety Law
- 2
PlotWizard
Legal system for emergency response to public health emergencies
- 2
PlotWizard

Information about scientific weight loss

Indicator reference

standard weight

Height cm-105

body mass indexBMI

Weight/height squared (18.5-24)

Waist circumference indicator·

Men are less than 85cm (2 feet 6 inches), women are less than 80cm (2 feet 4 inches)

Visceral fat·

Male 2, 3, 4

Female 3, 4, 5

body fat percentage

Male 15-20

Female 18-28

underlying logic

Conservation of energy

caloric intake

natural ingredients

solid food

liquid drinks

dietary choices

food ingredient list

food calorie table

energy-providing nutrients

carbohydrate

protein

Fat

non-energy-providing nutrients

vitamins

Minerals

Dietary fiber

Phytonutrients

water

Avoid intensive processing and give priority to natural diet

energy consumption

basal metabolic rate

thermic effect of food

activity consumption

Three major ways

60-75%

Influencing factors: age, gender, muscle mass

The level of muscle mass determines the level of basal metabolism

Pay attention to muscle mass

10-15%

Food is diverse and comes from rich sources

10-30%

daily exercise

Stretching

Aerobic exercise

Anaerobic exercise

energy consumption

Sub-topic common housework, walking billiards, 70 kcal/30min

Tai Chi, bowling, volleyball, 98 kcal/30 minutes

Brisk walking, cycling, table tennis, 112 kcal/30min

Jogging, football, roller skating, 198 kcal/30min

Skipping rope (fast), running upstairs, butterfly swimming, 340 kcal/30min

solution

Healthy body shaping plan

Four less

Four steps of energy metabolism

Take less

Increase high-quality protein, dietary fiber, and multiple vitamins and minerals

Less absorption

Increase dietary fiber, probiotics, green tea extract

Added kidney bean extract and soybean extract

less synthetic

Added conjugated linoleic acid and green tea extract

Hoard less

Increased multivitamins and minerals, conjugated linoleic acid, green tea extract

Increase conjugated linoleic acid

Added green tea extract

8 cups water

The water content of adults is 50-60%, for men it is 59%, for women it is 50-60% lower

200ml*8 cups of water, a healthy adult needs 2.5L of water per day, weight kg*4 (recommended water intake for fat loss)

Drink water regularly: Drink water early in the morning to promote bowel movement, drink water before meals to help you feel full, drink small amounts frequently to promote metabolism, and drink water before going to bed to protect your heart and brain.

half an hour

fragmented time movement

Walking, biking, climbing stairs to and from get off work, etc.

High blood pressure and weight loss

Point 1: Mediterranean diet structure

Point 2: 150 minutes of moderate-intensity exercise per week

The effect of two antihypertensive pills

Hyperlipidemia and weight loss

Point 1: Nutritional balance is the first priority. Do not try to be ketogenic. A low-carbohydrate and high-protein diet will increase metabolic disorders.

Point 2: Unsaturated fatty acid intake accounts for half of fat intake

Reduce fat accumulation

High blood sugar weight loss

Point 1: Control sugar and reduce sugar, low carbon and high protein method

Point 2: Low-glycemic whole grain foods

Increase satiety and inhibit blood sugar drop

diet nutrition exercise