Weight loss myths: Myth 1: Eat only vegetables to lose weight; Myth 2: Excessive intake of high-protein foods to lose weight; Myth 3: Eat only fruit snacks to lose weight; Myth 4: Do not drink water to lose weight; Myth 5: Do not eat breakfast to lose weight; Myth 6: One day meal method to lose weight. Weight loss diet and exercise prescription outline is: (1) only three meals; (2) chew slowly; (3) first soup; (4) forbidden sweets; (5) light dieting; (6) less sleep and more movement; (7) physical exercise; (8) prevent constipation; (9) expensive in persistence. Weight loss does not seek quick success, a monthly reduction of one or two kilograms can be, five or six months to see results, seven or eight minutes full, first eat vegetables, then eat staple foods, meat. A, diet therapy Weight loss food (1) staple food category: whole wheat bread, corn, cereals, oatmeal. (2) vegetables: winter melon, cucumber, loofah, radish, tomatoes, bamboo shoots, spinach, peppers, garlic, etc. (3) Meat: rabbit, beef, skinless chicken and duck, halibut, scaled fish, shrimp, etc. (4) Seafood: kelp, jellyfish, nori, shrimp, seaweed, etc. (5) edible mushrooms: black fungus, shiitake mushroom, mushroom, sliding mushroom, etc. (6) Legumes: soybeans, mung beans, adzuki beans and processed products of beans (frozen tofu, bean sprouts). (7) Beverages: Pu-erh tea, oolong tea, etc. Reasonable diet Diet should not be overly controlled, not hungry not to eat, eat again when hungry, do not advocate starvation therapy. Daily meals should be on time, chew slowly, each meal seven or eight minutes full, dinner is controlled at 60% full, forbidden snacks, three hours before bedtime do not eat. Do not drink beverages, drink warm water or light boiled water every day. Brown sugar can be eaten and white sugar is prohibited. Pay attention to light, less sweet and thick food, more vegetarian food, do not reduce the total volume and quantity of the diet to reduce the patient’s hunger. Poultry, lean pork, rabbit, milk, eggs, etc. should not be less, avoid eating before bedtime, it is appropriate to abstain from alcohol and prohibit coffee, less sweet cold drinks in summer, must be combined with exercise to lose weight, to increase energy consumption, to facilitate the metabolic consumption of fat. Obese people taboo: (1) avoid eating animal fat: over-eating fat (meat), easy to make fat deposits in the visceral organs and cause complications, such as fatty liver, animal atherosclerosis, hyperlipidemia, etc.. (2) Limit sugar: mainly limit carbohydrates and fruits, desserts, etc., such as: rice, white flour, broad beans, peas, potatoes, lotus root powder, apples, peaches, pears, bananas, dates, honey, chocolate, condensed milk, cream cakes, sweet bread, etc. (3) limit water: fatty tissue has the characteristics of retaining a lot of water and salts, easy to make the body residual material discharge slow and accumulate in the tissue, obesity disease water consumption should be 800-1000ml per day, more or less than this value are not suitable. (4) limit salt: 8-10g per day, salt has a strong hydrophilic, over-eating can cause thirst and stimulate appetite, so that weight gain. (5) Restrict foods with high purine content: such as animal offal (liver, heart, kidney), beans, chicken soup, duck soup, meat soup, seafood, etc., because purine can increase appetite. (6) Avoid frying: such as fried buns, eggs, fried pork chops, steak, chicken, fish, spring rolls, etc., because fried foods contain more fat. (7) avoid beer and liquor: each bottle of beer can produce about 500 kcal of heat energy, beer hops, fresh yeast, carbon dioxide and other ingredients can stimulate the secretion of digestive juices, increase the promotion of appetite. (8) Drugs are contraindicated: appetite promoting drugs such as multi-enzyme tablets, moringa, yeast tablets, ginseng, jiao hawthorn, etc. Diet weight loss precautions: (1) Avoid dieting: If the energy consumed is less than the energy consumed, weight loss is possible, but this “diet” type of weight loss lurks a great danger, very easy to develop eating disorders (anorexia nervosa and bulimia nervosa), eating disorders can induce many diseases, among them are due to Hypoglycemia can cause coma and even death; stomatitis due to vitamin deficiency; liver dysfunction due to nutritional disorders; constipation and cold hands and feet due to reduced thyroid function and dysfunction; amenorrhea or impotence due to decreased hormone levels; weakness to walk due to muscle atrophy; in addition to thickening and thickening of sweat, loss of subcutaneous fat, dry and rough skin, swelling, etc. (2) pay attention to vitamin supplementation: because of the food diet latent vitamin deficiency, such as food reduction, can make VitB1, VitB12 intake is insufficient; meat, vegetables and fruit reduction, has occurred protein and vitamin C, VitA intake is insufficient. Multivitamin preparations can be appropriately supplemented, such as multivitamin B complex, Jin Shi Er Kang, Shan Cun tablets, etc. (3) pay attention to calcium supplementation: the is the most abundant element in human inorganic salts, of which 99% of calcium exists in human bones and teeth, 1% exists in other tissues and body fluids, involved in many complex physiological and biochemical activities in the body, to maintain a daily intake of 800-1000mg of calcium during weight loss, high calcium foods (milk, kelp, shrimp, etc.), such as 104mg of calcium per 100g of milk If it is difficult to meet the body’s needs through dietary calcium supplements, calcium preparations can be taken, such as Gaitianli, Calcium D, Giant Energy Calcium, etc. Second, exercise therapy Aerobic exercise is a fruitful means of weight loss, such as aerobics, dancing, rope skipping, jogging, travel climbing, doing exercises, the type of exercise to walking, jogging, swimming, cycling and other rhythmic whole-body exercise is preferred. Some relaxation therapy, such as taijiquan, qigong, etc. also has a better effect. The suitability of exercise can be judged according to the subjective feeling of the recovery of pulse rate after exercise, generally within 5 minutes of rest after exercise pulse rate back to the level before exercise, indicating that the amount of exercise is small; such as more than 10 minutes can not recover, it means that the amount of exercise is too large. If the amount of sweat in the exercise is moderate, feel relaxed and happy after exercise, good appetite, good sleep, indicating that the amount of exercise is appropriate; otherwise, the exercise is too big or too small. At least 3 times a week, each time adhere to 50-60 minutes of moderate intensity exercise.