Professional preparation for weight loss: physical examination, nutrition and scientific goal setting
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**Weight Loss Diary**
**A healthy lifestyle that combines 70% diet and 30% exercise**
WHittes by
Compiled by Xing Fengmin
20
catty
Founder of Jiaoxiu Slimming International Health Management Co., Ltd.
National Green Nutritionist
Health Management
Fitness instructors are suspected of violating national professional qualification standards.
Wishing you success in achieving your fitness goals: In-Person Training (IPT) certification and Be Training certification from the Fitness Academy.
R-STAE Certified Prenatal and Postnatal Fitness Instructor at Ruiqu Fitness Academy
CPR Certification by the Red Cross Society of China
Graduated from a university specializing in anti-inflammatory drugs, with over ten years of experience in the pharmaceutical field.
Specializes in customized weight loss plans that combine a 70% diet and 30% exercise.
Han wrote that he was fat but not masculine.
Instructions for use:
The book, "Reducing Targets Isn't Difficult to Understand," combines the "70% Eating and 30% Applying Health-Preserving Fattening Plan" for even better weight loss results.
For more information, please follow Tonghu Consulting.
Teach You How to Fight the Epidemic (WeChat Official Account): jiaoaishou9
**Weight Loss Diary**
Edited by Xing Fengmin
Shanghai Jiao Tong University Press
SHANGHAI JIAO TONG UNIVEESITY PRESS
**Summary**
Losing weight is not as simple as eating less and exercising more. Obesity is caused by lifestyle habits and is the result of a variety of behaviors. Only by changing those fattening habits one by one and cultivating a set of lean lifestyle habits can obesity be fundamentally prevented.
What is taught here are not only weight loss techniques, but also easy-to-lose-weight lifestyle habits. Each easy-to-lose-weight lifestyle habit will lead to a corresponding decrease in weight.
When you apply these weight loss techniques to your daily life, you'll lose weight faster and your weight loss will be unstoppable, leading to a major turnaround in your life.
You must firmly believe that people's habits can be changed. Whether you are a child who is a few years old or an elderly person who is several decades old, as long as you persist, you can cultivate the easy-to-lose-weight lifestyle habits taught by the "Teach You to Lose Weight" program.
**Cataloging in Publication (CIP)** **Data**
Weight Loss Diary / Edited by Xing Fengmin. --- Shanghai: Shanghai Jiaotong University Press, 2018
ISBN 978-7-313-18343-9
I. ① Weight Loss... II. ① Xing... III. ① Basic Knowledge of Weight Loss IV.
①R161
China National Library of China CIP Data Verification Number (2017) 267487
**Weight Loss Diary**
Compiled by: Xing Fengmin
Published by: Shanghai Jiao Tong University Press
Postal code: 200030
Publisher: Tan Yi
Printed by: Suzhou Yueyang Printing Co., Ltd.
Size: 880mm × 1230mm 1/32
Word count: 160,000 words
Edition: First edition, March 2018
ISBN: 978-7-313-18343-9/R
Price: 199.00 yuan
Address: No. 951, Panyu Road, Shanghai
Telephone: 021-64071208
Distributor: Xinhua Bookstore nationwide
Printing sheets: 6.5
Printing: First printing in March 2018
Copyright reserved. All rights reserved. Unauthorized reproduction will be prosecuted.
Notice to readers: If you find any printing or binding quality issues with this book, please contact the printing plant's quality control department.
Contact number: 0512-68180638
**Foreword**
PREFACE
Losing weight is not as simple as eating less and exercising more. Obesity is caused by lifestyle habits and is the result of a variety of behaviors. Only by changing those fattening habits one by one and cultivating a set of lean lifestyle habits can obesity be fundamentally prevented.
What is taught here are not only weight loss techniques, but also easy-to-lose-weight lifestyle habits. Each easy-to-lose-weight lifestyle habit will lead to a corresponding decrease in weight.
When you combine these weight loss techniques into your daily life, you'll lose weight the fastest, your weight loss will be unstoppable, and you'll soon experience a major turnaround in your life.
You must firmly believe that people's habits can be changed. Whether it is a child or an elderly person, as long as you persist, you can cultivate the easy-to-lose-weight lifestyle habits taught in "Teach You to Lose Weight".
For example, when cultivating the habit of controlling oil intake, many people feel as if they haven't eaten a meal at all if they don't eat oily foods. However, after sticking to a low-fat diet for two weeks, they feel guilty about eating high-fat foods. Continuing the low-fat diet for another two weeks, they feel nauseous and vomit when they eat high-fat foods. At this point, they have successfully cultivated a low-fat eating habit that has evolved from a conscious, subjective habit to an unconscious one, benefiting them for life.
Therefore, no matter how difficult it is to correct your weight loss habits, you must grit your teeth and persevere. Perseverance is victory!
**Table of contents**
CONTENT
Introduction
The first step is to set a small goal.
The second trick is to eat your fill before dieting.
The third trick is to switch from low-calorie to high-calorie diets.
The fourth tip: Eat dinner early and in small portions.
Fifth tip: Eat breakfast early and eat well.
The sixth tip: Slow down your mealtime
The seventh tip: Eat until you are 70% full.
Eighth tip: Balanced diet
Ninth tip: Eat in order
The tenth tip: Drink more water
Eleventh tip for quitting sugar
The twelfth measure is to limit alcohol consumption.
Thirteenth tip for controlling oil production
The fourteenth tip: Eat smaller, more frequent meals.
The fifteenth tip for calculating food calories
The sixteenth tip: Learn to identify staple food dishes
The Seventeenth Move: Total Energy Control
The eighteenth tip for identifying the energy level of ingredients
Nineteenth trick: I'm not afraid of dinner parties.
Tip #20: Low-calorie cooking for weight loss
The twenty-first move is to give up, which is to gain.
Twenty-second tip: Go home for dinner
The 23rd tip: Moderate exercise
The twenty-fourth tip: Increase physical activity whenever possible.
Twenty-fifth Safety Exercise
The 26th trick to lower blood lipids and reduce visceral fat
Tip #27: Ignore the ads, just look at the labels.
The 28th Tip: A 7-Part Diet, 3-Part Exercise Health and Weight Loss Plan
The Twenty-Ninth Move: Knowing What's in Your Mind
The thirtieth tip: Details determine success or failure.
Conclusion: Prevent rebound and control your weight
Work, Study, Health and Life Diary
Appendix: BMI Standards for Nutritional Status of Chinese Children Aged 7-18
**Introduction** **Preface**
Weight loss is a professional endeavor; it's not something everyone can do, nor is it as simple as just controlling your diet and exercising. There are numerous cases of people developing anorexia or even losing their lives due to weight loss efforts, demonstrating that weight loss is not as easy as it seems. Those trying to lose weight must understand the following two points.
◎ **Essential Knowledge for Weight Loss #1: Physical Examination**
Laymen look at weight, experts look at body fat percentage, and specialists look at physical examinations. Physical examinations should be conducted before, during, and after weight loss: A pre-weight loss examination assesses your physical condition. If anemia is detected, you need to replenish your blood first, and only begin weight loss after your hemoglobin levels have returned to normal for at least two months. During weight loss, focus on diet and nutritional supplementation to replenish blood and slow down the weight loss process. If you have conditions such as high uric acid, high cholesterol, high blood sugar, or fatty liver, it's best to treat them at the same time. A physical examination during weight loss checks whether your nutritional supplementation and diet/exercise are appropriate. A post-weight loss examination evaluates the effectiveness of nutritional intervention for obesity and chronic disease management, determining whether the weight loss results are satisfactory.
What medical examinations are required for weight loss?
(1) Pre-weight loss physical examination items:
①Required tests: complete blood count, urinalysis, complete blood lipid panel, liver function test, kidney function test, blood glucose and glycated hemoglobin test, blood pressure test, blood viscosity test, blood homocysteine test, electrocardiogram, and liver ultrasound.
② The best medical check-up items to do if possible: vitamins, minerals and electrolytes.
③ Medical examination items required for severely obese individuals: For severely obese individuals whose weight is significantly overweight, it is recommended to add the following two items to the medical examination mentioned above before losing weight: treadmill test and sleep apnea test.
(2) Medical Examination Items During Weight Loss: If any abnormal indicators were found in the pre-weight loss medical examination, it is recommended to have another medical examination when the weight has decreased by 7% of the pre-weight loss weight. Specific examination items are as follows:
①Required tests: Blood routine, urine routine, complete blood lipid panel, liver function, and kidney function. These five indicators may be abnormal due to improper weight loss, so these five indicators should be checked again regardless of whether there were any abnormalities in the previous tests. The purpose is to monitor and manage the health quality of weight loss through these physical examination indicators.
② Optional physical examination items depending on the situation: blood glucose and glycated hemoglobin, blood pressure, blood viscosity, homocysteine, and electrocardiogram. If the physical examination before weight loss is abnormal, it is necessary to have the examination again. If these items are normal before weight loss, it is not necessary to have the physical examination again.
③ Special medical examination items: Liver ultrasound. If fatty liver is detected during the pre-weight loss examination, this examination will not consider the weight loss rate, but rather the BMI index. It is recommended to have this examination only after the BMI index drops below 24. Fatty liver is closely related to obesity; if the BMI index is not within the normal range, fatty liver is difficult to completely eliminate. If you have a body fat scale at home, you can also monitor the improvement of fatty liver through the visceral fat index.
◎ **Essential Knowledge for Weight Loss, Part 2: Supplementing Nutrients**
During weight loss, the intake of certain nutrients decreases along with the reduction in dietary energy; the metabolism of body fat also consumes some nutrients. Short-term nutrient deficiencies may not cause noticeable changes. However, long-term nutrient deficiencies can lead to obvious symptoms such as joint pain, swelling, and fatigue; they can even cause abnormal medical test results, such as anemia, elevated uric acid, and abnormal lipid metabolism. Developing certain illnesses during weight loss can cause panic and lead to immediate cessation of the diet, resulting in failure. Therefore, it is essential to ensure adequate nutrient intake during weight loss to prevent malnutrition, reduce the risks of weight loss, and increase the success rate.
What nutrients should adults supplement for weight loss?
Remark:
(1) Calcium supplements and iron supplements should be taken at least 2 hours apart.
(2) The specific dosage should be determined based on factors such as age, physical condition, and weight loss rate. Please take it as directed by your doctor, pharmacist, or nutritionist.
(3) Nutritional supplementation for children and adolescents should be determined according to specific circumstances.
**First Strategy:** **Set a Small Goal First**
Losing weight is a major life event; slimming down can change your life forever. You must treat weight loss as an important goal and take it seriously.
Before starting your weight loss journey, prepare carefully, adjust your lifestyle and physical condition, and clearly define why you want to lose weight. Set a reasonable weight loss goal for yourself based on the table below: how many months, how many kilograms to lose, and stick to it diligently. Having a clear goal will increase your success rate. Equip yourself with an electronic scale and weigh yourself every morning after using the toilet, recording your weight carefully. Master the weight loss skills introduced in this book, address any problems promptly, think critically, analyze effectively, summarize the behavioral habits that drive weight changes, and continuously cultivate healthy lifestyle habits. Even after achieving your target weight, you still need to maintain healthy lifestyle habits long-term. Weight loss is a lifelong commitment, not a short-term thing; weight management is a lifelong endeavor!
Note: 1. Adult BMI calculation formula: weight (kg) / height (m) / height (m)
2. BMI standards for the nutritional status of Chinese children aged 7-18.
Medically, the fastest safe weight loss rate is considered to be 0.5-1 kg per week. The table above, based on years of experience, summarizes relatively healthy weight loss rates for different ages, genders, and physical conditions. This rate is only feasible under the condition of sufficient nutrient supplementation. If nutrient supplementation is insufficient, or if one has anemia, high blood sugar, or high uric acid, the weight loss rate should be reduced accordingly. This is the upper limit; a slower rate is also relatively safe. Under the premise of healthy slowdown, the suitable weight loss rate varies from person to person.