A body of fat you can’t get rid of and two lines of tears you can’t wipe away. Lose weight! Lose weight! Lose weight! This is countless obese patients in the heart shouted N times the oath and made N +1 times the grand wish. In this war without smoke, why will you lose repeatedly, every battle are north? In the end, how can you break through the iron wall of fat, gnaw this piece of hard bone? First of all, the firm will is the most important part. Meng old-timer had been in the “born in sorrow, died in peace and happiness” said: “the sky will be a great task in the people also, must first suffer their will, labor their muscles and bones, hungry body, empty its body”, in the “labor” “hungry body “The situation to maintain a high morale of weight loss is every” weight loss people “success must have the good quality. Secondly, a reasonable, effective and practical weight loss program is the key to successful weight loss. “To do a good job, you must first sharpen your tools”, combined with Chinese medicine and Western medicine research, we believe that exercise, rest and diet are the three major tools for modern people to lose weight. So how to develop a weight loss program? First, a reasonable diet (1) regular meals Regular meal times are the most important requirement for “food and drink”. You should eat three meals a day, breakfast between 6:30-8am, lunch around 12pm, and dinner around 6pm. By getting into the habit of eating at regular times, you can signal your digestive system to do its job correctly. Denial, the normal working rhythm of the human digestive system will be destroyed, leading to digestive disorders, and furthermore can cause obesity and other diseases. (2) Reduce food calories After determining the meal time the following is what to eat, how much to eat the problem. People often unconsciously ingest too many calories, therefore, the content of each meal should be carefully considered. The basic principle of eating three meals is to have a good breakfast, a full lunch and a small dinner. Food should try to take vegetables as the main, not only can prevent excessive calorie intake, but also can accelerate gastrointestinal emptying, to prevent constipation and so on. Breakfast can be appropriate to eat high-quality protein and cereals, lunch can be balanced nutrition, vegetables, meat, cereals can be appropriate to eat, but to 6-7 minutes full. For dinner, it is recommended not to eat, or just eat a small amount of vegetables, such as cabbage, carrots, bitter melon, bitter vegetables and other vegetables with high fiber content. (3) Chew and swallow slowly The physiology of the spleen and stomach will signal “fullness” when there is a feeling of fullness, but this process takes a long time, about twenty minutes. If you eat quickly, you may take in too much food before the instruction arrives. On the other hand, chewing and swallowing slowly can also reduce the burden on the spleen and stomach, helping the spleen and stomach transportation. Second, regular work and rest (1) in line with nature how to achieve the unity of man and nature, according to the changes in nature to adjust their own work and rest? The Yellow Emperor’s Classic of Internal Medicine (HUNDI NEIJING) states that “man and heaven and earth are also related to each other, and the sun and the moon correspond to each other”, i.e., man and heaven and earth are closely related to nature. For a day’s work and rest, “Huang Di Nei Jing” made the following description, “so the Yang Qi, a day and the main outside, Pingdan popularity of the people born in the middle of the day and the Yang Qi, Yang Qi, Sunset and Yang Qi has been weak, the gas door is closed. Therefore, the twilight and collection of refusal, no disturbance of the muscles and bones, no see fog and dew, the reverse times three times, the shape of the sleepy thin”. That is to say, the human body and the nature of yang qi in the same daytime running outside the body, the defense of the body. In the morning when Yang Qi was born, to the midday Yang Qi, and sunset when Yang Qi weakness, the body’s sweat holes are also closed. Human activity should also follow the law of yang qi changes, in the daytime when yang qi work, in the evening when yang qi gradually convergence should be reduced activities. (2) In line with their own In short, according to their own circumstances to regulate, not too much work too easy. Work and rest should be in accordance with their own rules, should be based on the basis of the law of nature, it is the law of nature to supplement. There is a difference between the age of a person and a person’s age, and there is a difference between the strength and weakness of a person’s body. Therefore, it is necessary to organize one’s own work and rest according to one’s own situation, and not to blindly pursue the same as others. In feeling tired, we must pay attention to rest; in feeling sleepy, we must pay attention to sleep. This is the most basic principle of adjusting their own work and rest. Third, strengthen the movement 1. The principle of exercise: (1) security: exercise intensity or load should be based on the degree of obesity, health and cardiorespiratory function, pay attention to differentiation, in short, do not harm the health of the case of sports exercise, generally to aerobic exercise is given priority to. (2) Acceptability: exercise should make the exerciser interested in, and can persist in exercise for a long time. It is best to follow nature and enjoy themselves. 2. Exercise form, intensity and frequency The effect of exercise on weight loss is very significant, and there are various forms, including walking, jogging, swimming, cycling, playing tai chi and so on. Exercise intensity to slightly sweat is appropriate, each exercise time can be between 40-60 minutes, 3-4 times a week. In our busy daily life, we may not be able to find too much time for standardized exercise, but we can use the commute or after dinner for brisk walking, stair climbing, housework, cycling and other activities, which is also very beneficial to physical health.