Scientific Understanding

The author responds to a reader's question about feeling weak if they don't eat rice. She points out that refined rice and flour offer almost no nutritional value besides starch, and that humans were originally carnivores. Eating less rice and more meat and vegetables actually promotes health. Hunger is primarily psychological and can be alleviated by eating vegetables and cucumbers.

This article explains the principle of the breathing-based weight loss method: deep breathing to inhale extra oxygen and burn fat, especially suitable for those who overeat or have a bad temper. It provides detailed illustrations of five basic movements: eliminating lower abdominal fat, eliminating flank fat, eliminating back fat, eliminating waist and abdominal fat, and eliminating thigh and...

Dr. Liu Boen simplifies the cocktail therapy into a self-administered approach, allowing readers to identify their obesity issues through a form. This chapter provides a four-step motivational process to encourage readers to bravely confront their obesity and write down their weight loss goals.

This article systematically introduces the scientific definition and criteria for determining obesity. It uses 15 test questions to introduce key concepts and explains in detail the Chinese standards for standard weight, ideal weight, body mass index (BMI), normal body fat percentage, waist and hip circumference measurement methods, and skinfold thickness measurement, providing readers with a...

Evening is the best time for weight loss exercise, as the body's functions are coordinated and blood viscosity is low. Exercising 30-45 minutes before meals can suppress appetite and increase fat burning; exercising before dinner is most effective, reducing fat synthesis.

Leveraging the female menstrual cycle can make weight loss twice as effective. During menstruation (days 1-7), gentle exercise and iron supplementation are recommended; the follicular phase (days 7-14) is the peak period for weight loss, suitable for high-intensity aerobic exercise; the luteal phase (days 14-21) is less effective; the premenstrual phase (days 21-28) is a slower phase, so...

This article provides instructions on using a self-monitoring record form for exercise therapy to help dieters scientifically assess the effectiveness of their exercise. Furthermore, it offers specific exercise prescriptions for weight loss, tailored to the physiological characteristics of middle-aged and elderly individuals, including detailed arrangements for exercise goals, types,...

Changing the brain must precede changing the body, otherwise the change will not last. Mainstream motivational books emphasize generating motivation, but motivation is unreliable because immediate motivation is affected by complex factors such as emotions and circumstances. Overall motivation, while stable, is easily overwhelmed by circumstances. In contrast, willpower is more controllable,...

This section addresses specific considerations for weight loss in two particular groups: young girls and elderly women. For example, young girls should not restrict their food intake, while elderly women should aim to alleviate any underlying health conditions. It also emphasizes the importance of maintaining successful weight loss through diet and exercise.

This article outlines three key psychological factors for successful weight loss: maintaining positive self-affirmation, cultivating a sense of responsibility for one's own health (not relying on external forces), and setting realistic and achievable weight loss goals and plans (breaking them down into smaller, short-term objectives). It emphasizes the importance of self-confidence and...

This article emphasizes that weight loss goals should ideally be set within 10% above or below the ideal weight, and warns that excessive weight loss may lead to health risks such as malnutrition and dehydration. It points out that scientific weight loss must ensure nutritional balance and avoid damaging living tissues.

This article guides readers to examine their expectations for weight loss and distinguish which benefits truly depend on weight loss. Through Julie's case, the article points out that delaying enjoyable activities until reaching a target weight can be counterproductive and encourages readers to start engaging in activities that are hindered by feelings of weight gain.

This article introduces a method for weight loss that utilizes the natural rhythms of a woman's menstrual cycle. Through the personal experience of Mrs. Fat Mei, it recounts how she successfully lost 18 kilograms in four months, emphasizing that this is a simple and sustainable healthy weight loss method.

This chapter provides a specific plan for soothing emotions without using food. The article first helps readers overcome the distorted thinking that "it's not worth self-care," and then guides readers to create a personalized list of "self-soothing activities," replacing eating with activities such as making phone calls, taking walks, and reading.

This article introduces Shaping, a body shaping system originating from Russia. It uses computers to assess nine bone types and creates personalized exercise and nutrition prescriptions for individuals, emphasizing consistent training frequency and dietary restrictions before and after training to achieve scientific body shaping.

This article introduces a scientific method for weight loss using the female menstrual cycle. It details the body's reactions during menstruation (the weight loss benefit period) and days 8-14 after menstruation (the weight loss acceleration period), as well as accelerated weight loss plans and healthy weight loss diets, helping women seize the best opportunities for efficient fat loss.

This article introduces the origins of Pilates (founded by the German Joseph Pilates) and its unique blend of Eastern and Western health practices. It elucidates Pilates' three main benefits: promoting balanced physical development, enhancing physique, and providing comprehensive physical exercise, as well as its differences from yoga (dynamic vs. static). It also explains the two fundamental...

This article provides a detailed overview of the artistic aesthetics of belly dance. It not only compares the ornate embroidery of Egyptian style, the slit designs of Turkish style, and tribal ethnic elements, but also offers practical advice on choosing practice attire and how to wrap the waist scarf. Furthermore, the article introduces commonly used Middle Eastern musical instruments and...

To lose weight, it's not enough to just fight your appetite; you also need to recognize the "gentle traps" in your environment. This article explores how comforting words from friends and family can become subconscious obstacles, and criticizes the damage and rebound effects of single-item diets. It emphasizes the importance of listening to your body and avoiding blindly eating due to a lack...

This article provides medicinal dishes such as red goji berry chicken, apocynum venetum and celery, fresh vegetable medicinal dishes, garlic steamed shrimp, delicious fat-reducing medicinal dishes, hawthorn and burdock slimming medicinal dishes, and he shou wu stewed chicken, which can replenish qi and blood, reduce fat and lower blood pressure.

Refeeding after fasting is more important than fasting itself. During fasting, the digestive system is at rest, and the secretion of digestive enzymes is reduced. Immediately eating and drinking heavily can damage the digestive system. To control strong appetite during refeeding, you can press the hunger point, endocrine point, and Shenmen acupoint on the auricle. These acupoints can block...

Crucian carp and radish soup is made by stewing live crucian carp and shredded white radish. The soup is delicious, and crucian carp is high in protein and low in fat, while radish promotes fat metabolism, thus aiding in fitness and weight loss. Red bean and carp soup is made by stewing red beans, trichosanthes root, and carp. The soup is fresh and delicious, and has the effects of...

It offers four key points for preventing and improving cellulite: maintaining good circulation, maintaining a healthy weight, strengthening lower body muscles, and regular massage. Additionally, it includes three leg-stretching exercises designed for office workers who sit for long periods, which can be done anytime to stretch stiff muscles and accelerate metabolic circulation.

This article focuses on improving edema through diet. It lists common dietary mistakes that lead to edema, provides 10 dietary principles, and recommends 15 common foods with diuretic effects, such as red beans, barley, and bananas. It also introduces how to make red bean and barley soup and corn silk water.

It provides recipes for homemade drinks that help reduce water retention, such as rose honey tea, tomato dragon fruit juice, and ginger black tea. It also highlights eight key lifestyle tips for boosting your basal metabolic rate: regular aerobic exercise, increasing muscle mass, proper diet, hydration, raising body temperature, deep breathing, sufficient sleep, and proper massage.

This paper explains the impact of basal metabolic rate on body weight and its calculation formula, and details the causes, types, and classifications of cellulite. It also analyzes how prolonged sitting and incorrect walking posture lead to thicker legs, laying the foundation for subsequent improvement methods.

This article continues to introduce methods for diagnosing obesity, including scientific methods such as body mass index (BMI), body density, and bioelectrical impedance analysis. Subsequently, the article analyzes the causes of obesity from the perspective of energy balance: excessive energy intake (overeating, snacking, unbalanced diets, alcohol consumption) and reduced energy expenditure...

This article explains the units of energy in nutrition (conversion between kilocalories and kilojoules) and elaborates on the three main factors that determine the body's daily energy requirements: maintaining basal metabolism, engaging in various activities, and the specific dynamic action of food. The article also provides methods for estimating energy requirements based on different levels...

This article details specific tips for diet-based weight loss, including controlling staple food intake, appropriately increasing protein, improving cooking methods, ensuring adequate water intake, reducing animal fat consumption, overcoming false hunger, and maintaining reasonable eating habits. Finally, it emphasizes the importance of choosing weight-loss dishes tailored to the individual.

This article includes five aquatic dishes: Melon rolls with grass carp to invigorate qi and dispel water retention; West Lake vinegar fish, a traditional famous dish of Hangzhou, with vinegar having slimming and beautifying effects; Steamed grass carp with three shredded ingredients to warm the stomach and benefit the liver; Fish ball soup, tender and fresh; Bamboo shoots and eel shreds to...

This article contains five dishes: stir-fried broad beans to nourish the spleen and stomach; mashed potatoes with scallion oil for good nutrition and weight loss; fresh mushrooms and radishes to promote fat metabolism; stir-fried carrots, shiitake mushrooms, and water chestnuts to aid digestion and lower blood lipids; and braised bamboo shoots with shepherd's purse for low-fat and blood...

This article discusses key points for weight loss diets for women (during menstruation, pregnancy, and postpartum) and the elderly, emphasizing the supplementation of iron, calcium, and high-quality protein. It also introduces the principle of choosing weight loss recipes according to the season, including different dietary arrangements for summer and winter.

This article includes three seaweed soup recipes and the first two sections of the recipe selection: Kelp and seaweed soup for lowering blood lipids and blood pressure; Kelp, seaweed, and cucumber soup for weight loss; and Mussel and gourd soup for nourishing the body and replenishing essence. It then introduces the principles of a scientifically balanced diet, emphasizing nutritional balance...

This article includes five cold vegetable dishes: cilantro and green pepper salad, spicy and delicious, good for digestion; three-color salad, refreshing and not greasy; cabbage salad, good for the spleen and stomach, and good for weight loss; stir-fried cabbage, fresh, fragrant, spicy and salty; and sweet, sour and spicy lettuce salad, sweet, sour, crisp and tender, good for digestion and...

This article introduces the characteristics (proteinuria, edema) and dietary requirements (ensuring normal urination function) of obese individuals with kidney disease. For obese individuals with constipation, a diet rich in fiber and herbal remedies to strengthen the spleen, eliminate dampness, and promote bowel movements are recommended. For obese individuals with anorectal diseases,...

This article explains the differences between acidic and alkaline foods and their impact on the body's acid-base balance, highlighting the importance of a balanced diet of acidic and alkaline foods for preventing acidic constitution and maintaining health. It also elaborates on the role of dietary therapy in eliminating internal pathogens, soothing internal organs, improving organ function,...

This article introduces the "meal time difference" weight loss method (avoiding meals during the metabolic peak of 8-12 am). It explains the operation of fasting or semi-starvation weight loss methods (short-term use of only water and vitamins, fasting 1-2 days per week). It lists food choices for low-fat, fat-free, low-sugar, and sugar-free diets (meat, fish, vegetables, soy products,...

This article introduces how to cultivate a smarter brain through diet, emphasizing the importance of breakfast and explaining the brain-boosting effects of nutrients such as fats, proteins, vitamins, and minerals. It also vividly describes the different dietary customs of the first meal of the Lunar New Year across various regions of my country and the auspicious meanings they embody.