Measure your weight at "2 time periods" every day to ensure you lose weight! Dietitian teaches "weight loss method" to lose fat

 Many people are often puzzled in the process of losing weight. Why do they control their food intake as much as possible and exercise regularly, but their weight is still stagnant? You are likely to miss one thing - "measure your weight"! The nutritionist shares the correct weight loss method, so that you can lose weight easily with self-discipline!

Daily body weight is made into a graph to help achieve weight loss

Huang Jiajin, Director of the Nutrition Department of Ruan General Hospital, pointed out that clinical experience has proved that even if the results seem to be good through diet control and other means to lose weight, they will generally regain weight after one year, which is about 40% of the weight lost, and it is very likely to lose weight within five years. Back to the original shape, even fatter.

But as long as you measure your weight every day, write down the results and make a graph, and track the growth and decline of the data for a long time, it will not only help you lose weight, but also avoid weight rebound, because this is an extremely short-term goal that is easy to achieve, compared to other weight loss methods It is easier to stick to it.

47.1 % of adults over the age of 18 are obese, more men than women

According to Huang Jiajin, according to the National Nutrition and Health Status Survey in Taiwan, the rate of overweight and obesity among adults over 18 years old is 47.1%, 55.7% for men, and 38.7% for women. Overweight and obesity are due to excessive calorie intake and too little consumption, resulting in the accumulation of calories and accumulation in the body in the form of fat.

In addition to genetics, obesity is mainly affected by environmental and lifestyle factors. Perhaps everyone knows that the first thing to lose weight is to adjust your diet and increase exercise. If necessary, you can follow the doctor's advice with a weight loss plan and supplement it with drugs to succeed.

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Weight loss method: Get up in the morning and measure your weight when you go to bed at night

But in addition to eating smart and exercising more, measuring your weight every day is also a part that cannot be ignored. Huang Jiajin said that in fact, the weight loss method has been practiced in Japan for many years. Many people may ask: I measure my weight every day, why can’t I still lose weight? The correct way to measure weight and lose weight should be to use an "electronic scale" to measure your weight when you "get up in the morning" and "go to bed at night", and calculate the "weight difference between morning and evening".

Because a person's weight will fluctuate greatly within a day, it is usually the lightest after getting up and before breakfast, and the heaviest after dinner. In operation of the weight loss method, it should be measured in the morning and evening for 3 consecutive days to calculate the average weight difference , using this physiological mechanism to manage body weight changes throughout the day.

As long as it exceeds the average value, you need to think about what you are doing and what food you eat on this day to make yourself fat. After 2 weeks of continuous practice, your body weight will have the opportunity to gradually decrease in the process of repeated measurements, so that fat and fat disappear quickly.

Strengthen self-weight management through weight measurement charts

Huang Jiajin explained that the principle is that the data or graphs obtained from the daily weight measurement will give visual feedback to the weight loss person, further strengthening the individual's self-discipline behavior. Once you notice that your weight has increased or stagnated, you will be eager to take positive actions to improve at the moment of stimulation, such as: controlling calorie intake and increasing exercise, so as to break through the status quo.

In short, weight loss must be achieved through self-management, lifestyle adjustments and behavioral changes. The key is to measure your weight at a fixed time every day and remind yourself to maintain a healthy weight at any time. Avoid hormonal disorders that affect metabolism and increase the risk of obesity.