I often encounter patients with nonalcoholic steatohepatitis in outpatient clinics, and I always tell them to “keep their mouths shut and their legs moving”, but I have never studied in depth what to do. I once treated a young patient who had several physical examinations suggesting elevated liver ALT and AST, and abdominal ultrasound suggesting severe fatty liver, with weight loss, liver function ALT and AST gradually returned to normal. I hope his experience will be helpful to you. Basically the conceptual purpose of all exercise for weight loss is to make consumption > intake, and the various methods are only to better achieve this purpose, so adjust according to the different needs of each person. According to the importance I will focus on three in order: rest, food, exercise I. Rest: Every day you need to be ready to go to bed at 9:30, because for those who need to lose weight are those who do not have the basis for exercise, or those who have incorrect diet and lifestyle habits. During the period, from no exercise to exercise, correcting diet and habits, will certainly lead to psychological and physiological discomfort, this time the endocrine will also have an impact. So it must be easy to sleep, and the back is fine. Basically ensure that every day from ten to seven o’clock is a good night’s sleep. At the same time, if not well rested, the physical state is not good, exercise is difficult to meet the required standards, and will not be able to produce the desired effect, but will make the physiological and psychological stress more, leading to a vicious circle. Second, the diet diet needs to pay attention to: 1, eat on time, before 9:00 in the morning, 11:00 to 12:00 at noon, 5:00 to 6:00 in the evening. 2, a reasonable diet, slow down the speed of eating, the appropriate mix of food, more protein, more vitamins, appropriate grains, less carbohydrates, preferably less oil. Focus on foods with a strong sense of satiety. A 550ml bottle of Coke can provide the body with 40% points of calories a day, but a day to drink 3 bottles of Coke will still be hungry, so in fact, every day we eat a lot more than needed. The specifics are the less pork, beef, lamb, and duck meat are prohibited. You can properly eat chicken breast and fish without skin, properly about once a week to eat chicken, twice fish, each time is 150 grams or less. Because even lean meat, which is also mixed with a lot of fat components present, duck meat most, pork followed by beef and lamb calories are too high for fat loss during consumption. The way to supplement protein is to have 1 to 2 eggs for breakfast, or skim milk 200ml (generally with some imported milk, Yili and Mengniu are blended milk, there are additives that prevent absorption) with appropriate cereals (about 1 two can be oatmeal or whole wheat bread), can provide the body with about 30% of the basic metabolic calories a day, recommended is milk, because of the strong sense of satiety. Lunch with the strongest satiety of vegetables, cauliflower, pea tips, leeks, spinach and other vegetables (about 300g), with 100g of tofu or other soy products, and 100g of staple foods (preferably with coarse grains, such as oats or brown rice, less refined rice and flour). Dinner is mainly fruit, it is recommended that citrus-based, apples, kiwi, etc. can be about two, to supplement vitamins. In the evening, if you are really hungry, you can supplement 150ml of skim milk for half an hour and then go to sleep. At least twice a week to eat tofu and soy products, because the process of fat loss fat and muscle are reduced, if the protein supplement is not enough will lead to excessive muscle loss, exercise to the back will find muscle weakness, difficult to recover. Once a week, supplemented with barley, red beans and other mixed grains (barley and red beans are said to supplement eight essential amino acids that plants do not provide). The specific varies from person to person, because such a diet is only half of my diet before weight loss, so it is inevitable that certain substances will be missing, and then symptoms will appear, so it needs to be supplemented on a person-by-person basis. 3, the cooking method to boil mainly, less seasoning, less salt, the specific role of salt later. 4, each person needs a different base calorie, specifically about 1500 calories per day for men. Basic calories must be enough, otherwise, our body will think we are a special period will reduce consumption, resulting in your physical state atrophy, not only exercise is not good, but also reduce your own consumption to 1000 calories / day or even lower, so it is better not to lose weight. Even an hour of exercise does not consume 500 calories. Third, exercise Even if the diet is reasonable, it is difficult to really do consumption > intake. Because the body will automatically adjust the daily consumption and intake, so need to exercise to assist. The basic point of exercise is also to achieve good results. The main points: 1. Persistence. For any fat loss, it is painful to persist is the victory. 2, reasonable and standard. Everyone exercise base is not the same, can withstand the pressure is not the same, of course, the greater the intensity the better. But at the beginning we will be very enthusiastic, easy to force the transition exercise, resulting in the body can not stand, and then in the next few days are not normal exercise or exercise is not up to standard, resulting in suffering but no good results. Finally a vicious circle. 3, the time to drink and eat. Exercise 1 hour before and 2 hours after exercise can not eat and drink a lot of water. Drink up to 200ml of light salt water when exercising and 2 hours after exercise. Pay attention to hydration during weight loss but do not drink more than necessary to avoid edema and loss of electrolytes. Ensure that 2500ml of water ten times a day can be drunk, each interval of at least 30 minutes. Drinking water needs to be small sips not to drink too much at once to avoid pressure on the organs. Basic methods: We recommend swimming, cycling, jumping rope, jogging and other methods of aerobic exercise. Among them, swimming and cycling is better, jumping rope and jogging is more hurt knees can be replaced. Ensure that the heart rate between 130 ~ 150 do not be too strong exercise, so as not to insist. Duration 40 ~ 60 minutes, more injury, less ineffective. In the first 20 minutes can be a little slower, but in the 40 to 60 minutes between the quality and intensity must be very good, because this 20 minutes is the focus of fat loss time period. It is best to exercise once to 2 times a day for a week. If the day the exercise hurt the body leading to the next day physiologically rather than psychologically can not bear, then take a day off and adjust the intensity next time to avoid this situation. Stages of weight loss: 1. Eliminate edema stage: After the complete completion of the above requirements, generally no exercise base of fat in the first week to the second week will lose weight quickly, because the first week because of endocrine disorders and previous diet unreasonable caused by edema situation will be rapidly reduced, the first week should be the fastest. But this phase of the day at specific points in time will be a little difficult to sleep and control the desire to eat and drink water problems. At the same time the latter days of the exercise will be psychologically difficult to adhere to, but physiologically more relaxed stage. 2, stable fat loss stage: after adapting to the rhythm of daily exercise and reasonable diet, in a more comfortable stage of physiological and psychological, this stage will be a smooth fat loss, and the body will have some discomfort. At this time need to deal with specific, if there is hypoglycemia will be appropriate to increase the diet inside the carbohydrates, if muscle weakness, exercise when the acceptable intensity is low need to supplement more soy products and so on, the situation needs to be specifically addressed. 3, fat loss platform period: the human body will adapt to the environment, when a little time after weight loss will encounter a platform period, that is, the body adapted to the amount of daily activity consumption and intake, and made adjustments, this time to maintain the same intensity of the amount of exercise will no longer have the right weight loss effect. This time to take the appropriate increase in diet and increase the intensity of exercise, generally after a week or two will spend the platform period to continue to lose fat until the next platform period comes. 4, stable muscle building phase: When spending one or two platform period, the body is easier to reduce fat has been reduced almost, and your exercise intensity has been unable to increase when it is difficult to lose weight, it is time to increase the amount of muscle to improve the physique. Need to supplement more protein, and then do strength training (anaerobic exercise) before aerobic exercise. Some tips: 1, buy an electronic scale, before and after the workout and morning and evening weighing, you can encourage yourself. 2, make a record every day, to inspire their confidence. 3, their own cooking, sometimes feel annoyed will eat a lot less.