Weight Loss Principles
Give yourself an optimal calorie budget and recommended energy intake.
Based on the principle of calorie balance, this guide calculates the calorie budget needed for weight loss. It provides recommended energy intake tables for various age groups from the Chinese Nutrition Society, as well as methods for calculating daily calorie needs based on activity level and body mass index, helping readers develop personalized calorie goals.
2026-05-14Nutritional principles for lunch and dinner and lunch solutions for working professionals
This guide provides readers with tips on how to plan their lunch and dinner. Lunch should be energy-rich and nutritionally balanced, offering solutions such as business set meals and boxed lunches for working professionals. Dinner should be vegetarian, low in oil, and should not exceed 30% of the total daily calorie intake. Specific food choices and cooking suggestions are also provided.
2026-05-14How much exercise do you need? Criteria for judging insufficient or excessive exercise.
This book explains how to determine if your exercise level is appropriate. It lists six signs of insufficient exercise and provides a minimum weekly exercise requirement. It introduces the concept of "1000 steps equivalent," converting daily activities into steps to help readers quantify their exercise and provides the corresponding step counts for various foods.
2026-05-14The Importance of Strength Training and the Relationship Between Exercise Forms and Effects
This section introduces the definition of strength training, the relationship between training methods and effects, and explains the seven major benefits of strength training: slowing aging, reducing injuries, burning calories, reducing obesity, preventing diabetes, increasing energy, lowering blood lipids, and increasing bone density, dispelling the misconception that "strength training will...
2026-05-14Lesson 5: Eat These and You'll Lose Weight Even While Lying Down-A Fat-Burning Diet
This section reveals the opportune times for fat burning: energy deficiency, strenuous physical activity, accelerated metabolism, and 40 minutes after exercise. It emphasizes the "eat smaller, more frequent meals" approach, using moderate hunger to initiate fat burning. It also shares the secrets of how seasonings like cinnamon powder, curry powder, and chili powder can aid in fat burning.
2026-05-137 Foods That Can Cleanse Oil and Absorb Fat and the Correct Way to Eat Them
This section introduces seven foods that can cleanse the intestines of excess oil and absorb subcutaneous fat: edamame, pumpkin, soybean paste, black fungus, brown rice, onion, and plum. It emphasizes common dietary mistakes (such as fried edamame and pumpkin pancakes) and correct ways to eat them (boiling, steaming, and cold dishes) to help readers avoid gaining weight.
2026-05-13A week-long lunch plan for weight loss: Eat a good lunch so you won't be hungry or store fat in the afternoon.
This section provides a seven-day weight-loss lunch plan from Monday to Sunday. Tailored to the needs of working professionals, it recommends low-calorie meals to bring from home (such as tofu and fish head soup, dried tofu and celery) and dining out options (such as scallion noodles, steamed dumplings) to help control afternoon calorie intake and maintain work energy.
2026-05-13A Weekly Breakfast Plan for Weight Loss: Eat the Right Breakfast, Enjoy a Slimmer Day
This section provides a seven-day weight loss breakfast plan from Monday to Sunday. It emphasizes the importance of breakfast in boosting metabolism and designs different functional meals, such as a Monday cleansing meal, a Tuesday cleansing and consolidation meal, and a Thursday nutritious weight loss meal, to help readers lose weight healthily from the very first meal.
2026-05-13Seasonal Slimming Diets: Choose the most effective weight loss foods according to the season.
This section emphasizes that choosing weight-loss foods according to the season is crucial for achieving optimal results. It introduces representative weight-loss foods and their effects for spring (removing dampness: Job's tears, Chinese yam, fox nuts), summer (relieving heat: winter melon, bitter melon, cucumber), autumn (moisturizing: papaya, grapefruit, honey), and winter (warming: leeks,...
2026-05-13Fasting Day Calorie Control and Food Choice Guide
This article focuses on the practical aspects of intermittent fasting, detailing the calorie limits for men (no more than 600 kcal per fasting day) and women (no more than 500 kcal per fasting day), and providing distribution plans. The article emphasizes high-protein, low-glycemic index (GI) foods, such as eggs, fish, and skinless poultry, and explains the reasons for choosing low-GI foods...
2026-05-12Exploring the Roots of Obesity: From Genetics to the Mysterious Fat Cells
This article delves into the complex causes of obesity, from genetic factors and the body's energy balance network to the mysterious working mechanisms of fat cells. It also points out that nutritional deficiencies can lead to obesity and analyzes the mechanisms by which diseases (such as Cushing's syndrome and hypothyroidism) induce obesity, providing a theoretical basis for scientific weight...
2026-05-12Part 13: Low-calorie modifications to popular recipes-hamburgers, fried chicken, and curry
This article provides specific low-calorie modifications for common dishes such as hamburgers, fried chicken nuggets, curry rice, mackerel, and cured meat. Examples include not frying onions in hamburgers with oil and repeatedly frying fried chicken in a small amount of oil.
2026-05-12Article 18: Food Combinations for Resolving Water Retention and Promoting Blood Circulation
This article addresses the issue of water retention and proposes methods to reduce salt intake and increase potassium intake, recommending diuretic foods such as seaweed, watermelon, and winter melon. It also introduces food combinations that promote blood circulation, such as leeks and pork liver, and onions and mushrooms.
2026-05-12Top 10 Essential Nutrients for Men (Continued) and a 10-Week Meal Plan
This article continues to list the essential vitamins B2 and D, calcium, dietary fiber, and carbohydrates for men's intermittent fasting, explaining their effects on fat burning, bone health, appetite control, and digestion. It then proceeds to a 10-week men's intermittent fasting diet, starting from day 1 of week one, introducing low-calorie dishes such as dragon fruit milk, lily bulb and...
2026-05-12Part 5: Exercise Therapy: Life Lies in Movement and the Mechanism of Exercise for Weight Loss
This article, serving as the opening chapter on exercise therapy, systematically elucidates the comprehensive health benefits of exercise. It explains the effects of exercise on five systems: cardiovascular, respiratory, musculoskeletal, digestive, and nervous systems, and focuses on analyzing the physiological mechanisms by which exercise prevents and treats obesity, including calorie...
2026-05-11Chapter Thirty-One: Explanation and Usage of the Weight Loss Formulas and Secret Records of Fat Relief Powder
This article introduces two ancient weight-loss formulas. Qing Shen San, with Astragalus membranaceus as its main ingredient, tonifies Qi and promotes diuresis, suitable for obesity caused by Qi deficiency and dampness obstruction. Mi Lu Fei Zhi Fang, tonifies both the spleen and kidneys, resolves phlegm and eliminates dampness, suitable for obesity caused by spleen and kidney Qi deficiency...
2026-05-11Part Three: Six Dietary Control Principles and Precautions for Weight Loss Through Dieting
This article details six specific principles for dietary control in obese patients, including limiting carbohydrates and fats, ensuring adequate protein intake, and controlling salt intake. It also presents seven precautions for dieting to help dieters implement their plans scientifically and safely.
2026-05-11Part Four: Analysis of the Implementation Methods and Side Effects of Starvation Therapy
This article introduces fasting therapy for severely obese individuals, including the specific procedures for short-term and intermittent fasting. It provides a detailed list of foods that can be consumed during fasting and analyzes in depth the potential side effects and risks of fasting therapy, such as protein loss and electrolyte imbalance.
2026-05-11Part 22: Introduction to Hormonal Weight Loss Drugs and the Latest Research Drugs
This article introduces the mechanism of action and usage of hormone-based weight-loss drugs (thyroid hormones, beta-adrenergic drugs, growth hormone), as well as the characteristics of the latest research drugs such as sibutramine, orlistat, L-carnitine, and leptin, reminding readers not to blindly use weight-loss products.
2026-05-11An Exploration of the Essence of Meridians: Their Relationship with Nerves, Body Humors, and Qigong
This article continues to explore the essence of meridians, analyzes the differences and connections between the meridian system and the nervous system and the body fluid system, elucidates the relationship between meridians and Qigong and cancer, and proposes the hypothesis that meridians are a biological macromolecular energy conduction system.
2026-05-10