A few days ago a 20-year-old guy came to the clinic, a sophomore student, wanting advice on what to eat to lose weight. The young man is 168cm tall and weighs 81kg, with a height body mass index of 28.7kg/m2. He is indeed overweight, his waist circumference is also overweight, and his abdominal fat hoarding is obvious. The young man said he insisted on exercising every day and weighing every day, but after 2 weeks, his weight did not change at all, he was a little bit unable to persist and did not have confidence in losing weight, and he bet his classmates before the vacation that he would be able to lose weight successfully, and he wanted to take advantage of the summer vacation to lose weight successfully and go back to show off with his classmates, but now this situation seems to be hopeless and very frustrating. After listening to his account, I asked him what he usually likes to eat and how he eats now. Did he exercise before? How do you exercise now? How long has the current weight been maintained? The young man usually likes to eat meat, belongs to the meatless type, the biggest hobby is to eat snacks while watching roommates play games; before, in addition to the basic living, basically do not exercise. Now in order to lose weight to increase the intake of vegetables, reduce the intake of meat, but sometimes feel hungry will then eat some snacks; after eating will walk a small amount of sweat for a child. This weight has been maintained for 3-4 years, not fat as a child, until junior high school there was a period of time especially able to eat, feel mouth can not stop, fat up and did not come down. Hormones, protein, and thyroid function are not abnormal. First of all, obesity is not caused by a day or two, want 2 weeks to reduce to the normal range (he needs to lose at least 22 pounds) is a bit risky, the damage to the body organs should not be taken lightly; secondly, the effect of weight loss to be achieved through a reasonable diet and exercise. This young man although reduced the daily intake of large fish and meat, increased the intake of vegetables, but he said he would also go out once a week to eat a hard barbecue or hot pot, to reward themselves for their efforts to persevere in the first few days. His usual snacks for extra meals are basically fries, chips, cakes and other foods. The overall analysis of this young man’s diet quality has not improved significantly, and a rough estimate of diet quantity has not decreased significantly. Although compared to the previous amount of exercise, increased the amount of 1 hour of walking, but not sweating or just sweating to stop the exercise way to consume less calories, for weight loss is not very meaningful, more role is to strengthen the body. Again, sometimes the weight change is not obvious does not mean that the fat is not reduced, if through exercise to improve the amount of lean tissue and reduce the amount of fat tissue, is also a successful weight loss performance, which requires the use of human body composition analysis test to determine, from the weight change alone can not be seen. According to the young man’s situation, I gave him a daily negative 400 calorie diet plan, 2 taels of meat or 4 taels of fish and shrimp per day, vegetables increased to 2 pounds, coarse and fine staple foods, drinking at least 2000 ml of water, eliminating all desserts, cakes, drinks, broths, and eating more mushrooms and fungus. Exercise from walking to brisk walking, slightly sweating intensity adhere to more than half an hour. Record diet and exercise every day, send a copy to me every 3 days, follow up after 1 month. 2 days weighing once fasting weight, do not obsess about the daily data, to see the trend graph of the latest week, and then find the reason against the diet record and exercise schedule. A body composition analysis was done to facilitate comparison of changes in body fat percentage. He has now received his second diet and exercise record and he feels much lighter and his weight has dropped by 1 pound. At this time, in order to encourage him to persevere, I made him a weight up and down record curve table, each cell represents 100 grams, watching the number of cells in the weight loss column increasing, he said he saw hope again. Losing weight is not an easy task for obese people, because people’s diet and lifestyle habits without external pressure, or without a strong personal desire to lose weight and long-term persistence, many people do not last a few days before giving up. Often communicate with a nutritionist to ensure that their diet is healthy and scientific, consult a sports doctor to ensure that their exercise is effective, communicate with people who insist on losing weight to find confidence, find a reliable way or people to supervise themselves and not give up, can do the above points, weight loss success should be within reach.