To Lose Weight, Eat Protein And Get Enough Sleep! He Lost 12kg In 2 Months And Got Rid Of Obesity And Diabetes

A 35-year-old Mr. Wang, who often worked overtime and had irregular meals, ate and drank heavily to relieve stress after get off work late at night, and his weight once soared to 85 kilograms. Later, he received a weight consultation from a nutritionist, and within 2 months , I lost 12 kg, not only did my BMI return to normal, but my diabetes problem also improved.

Mr. Wang said that he had found remedies to lose weight on his own, but he still regained weight from time to time. He was not determined to seek expert help to lose weight until he was short of breath while walking, and was prone to drowsiness, and snored so loudly that his wife began to protest;

Nutritionist Ye Yimiao pointed out that according to outpatient experience, the main causes of obesity include: family genetics, unhealthy eating patterns, lack of physical activity, and bad living habits, such as heavy drinking, smoking, staying up late, etc.; and Most obese people have multiple types. It is recommended that before weight loss, it is best to have a general health check to understand your own health status. Do not use home remedies to lose weight by yourself, but it is easy to lose nutritional balance and harm your health.

According to the American Academy of Nutrition and Dietetics' 2017 Complete Guidelines for Dietary Nutrition, being overweight or obese increases the risk of type 2 diabetes, high blood pressure, heart disease, stroke, cancer, sleep apnea, and more. Ye Yimiao suggested that using the correct diet control method, coupled with exercise energy consumption, is a good way to successfully lose weight without losing weight.

With the goal of reducing about 500 calories per day, you must not use a diet that is nutritionally unbalanced, but it is easy to gain weight and hurt your body.

Three mealsRegular quantitative and balanced intake of 6 types of food, strengthen the intake of high-quality protein, such as eggs, milk, meat, tofu, etc., to ensure that muscle loss is avoided during weight loss.

Dietary fiber in vegetables and fruits can increase satiety and aid weight control. It is recommended to consume 3 dishes of vegetables (about 1.5 bowls cooked) and 2 servings of fruits (about the size of 2 fists) per day.

Exercise helps burn calories. According to the National Institutes of Health, do at least 150 minutes of moderate-intensity aerobic activity or 75 minutes of vigorous-intensity aerobic activity per week.

Sleep helps maintain the balance of ghrelin and leptin. If sleep is insufficient, ghrelin secretion will increase and leptin will decrease, which in turn stimulates the desire to eat, which can easily lead to overweight Or obesity, it is recommended that adults should get enough sleep for 7-8 hours.

◎ Image source/Dazhi Image/Shutterstock ◎ Consulting experts/Ye Yimiao nutritionist