Weight loss

There are many ways to lose weightbut there are only a few that are truly reliable! Various rapid weight loss methods - eating nothing, not eating staple food, not eating after lunch, only eating vegetables, Copenhagen, apple weight loss method, high protein weight loss method, Atkins weight loss method , light fasting... It's really dizzying, and you have to choose obstacles... If you accidentally use the wrong method, all kinds of bad consequences will follow: if you lose your perseverance and gain weight, there will be aging, relaxation, and the aunt will not come, and then Severe cases can lead to anorexia, liver failure, kidney stones, gallstones, shock... Don't worry, let's first understand the principles of weight loss, then share some weight loss methods, and finally talk about how to lose weight in a healthy way.

Why are you fat and thin:

Among the nutrients needed by humans, there are three major substances that can be burned to produce energy-Carbohydrates, fats, and proteins. As long as you eat too much of the three major energy substances, which exceed the energy and composition needs of the human body, they will be stored in the form of fat and you will become fat; conversely, if you eat too little of the energy substances, it cannot satisfy the body's energy needs. If necessary, you have to burn stored fat, carbohydrates, and proteins, and people will lose weight.   In short, the ultimate principle of weight loss is - Energy intake is less than energy expenditure (referred to as eating less and exercising more). Anyone who meets this condition can lose weight. However, the result of losing weight is not necessarily good... Among all foods, we usually eat the most staple foods, which mainly provide carbohydrates. However, please look at the following table of human nutrition ingredients - Carbohydrates only account for 2%.  

Evaluation of weight loss methods

There are so many weight loss methods on the market, but to put it bluntly, there are actually only two categories - those that starve and those that do not. Let’s talk about the hungry first.

diet

In the understanding of most children, dieting is inevitable to lose weight. If your dietary caloric intake is less than your basal metabolic capacity (the amount of energy you use up doing nothing as long as you are alive), you will definitely lose weight! There’s really no need to exercise! Generally, the basal metabolic capacity of women is about 1200 kcal/day, and that of men is about 1600 kcal/day. Everyone, keep in mind that any weight loss method or weight loss product that makes you hungry, no matter how unclear the rationale of the promotion, or how fanciful it is (all celebrities are following it, and XX awesome scientists invented it), in essence, you will starve and lose weight! To give a few common examples - Copenhagen Diet: The famous 13-day weight loss diet seems to be full of steak, ham, and eggs. It is quite high in calories, but the total amount is not much and the calories are not enough (because Protein also needs to form muscles, so less can be used as fuel). Even the highest calorie day in the 13-day diet cannot exceed 1,000 calories. It would be strange to lose weight if you are not hungry. Apple weight loss method: "Eat only apples for 3 days, 2-3 apples a day." The same goes for replacing apples with pears, bananas, kiwis, and oranges. Everyone knows that they will starve... Light fasting: Enzymes, fruit juices, barley leaves, XX hour miracle slimming, XX milkshakes, XX meal replacements, XX (it’s really inexhaustible...) If you only eat these without eating for a period of time, please believe! Even if you don’t eat these, you will lose weight faster! Not eating a certain meal: Not eating after lunch, not eating breakfast, not eating lunch, reducing three meals to two and not eating more at each meal, either because I am hungry or losing weight... Let's see Look at the negative consequences of dieting to lose weight:   This is the champion of a famous British weight loss program. She successfully lost weight in 15 months, but gained weight again after 7 years. There are three main reasons: 1. Decreased basal metabolic rate: Humans have evolved a way to resist famine. When food is insufficient, they can reduce muscle mass, slow heartbeat, and lower body temperature, thereby reducing basal energy consumption. Generally, a woman's basal metabolic rate is about 1,200 kcal/day. After dieting, she may only have about 700 kcal. Of course, she is more likely to gain weight than someone who has never been obese. 2. Unsustainable diet: The pursuit of good food is an instinctive desire of human beings. If the desire is suppressed with consciousness and the subconscious wants to satisfy the desire, people will be very painful, and the result of this pain is a decrease in self-control. After successfully losing weight, I eat back with a vengeance. 3. Unsustainable exercise: Rapid weight loss is inseparable from a lot of exercise, and fat people often don’t like exercise. High-intensity exercise makes them subconsciously hate exercise even more. After successfully losing weight, they will have no motivation to persist. However, gaining weight is not the most terrible consequence of dieting... If you lose weight too quickly, your muscles will not grow and your skin will not shrink back, and you will become saggy. However, slack is not the scariest thing! PS: Regularly skipping a certain meal can increase the risk of gallstones ! Because there is nothing to digest for more than ten hours in a row, the bile has no use. If it does not come out, it will precipitate in the gallbladder. It is easy to form stones in the long term. Since dieting to lose weight is so painful, let’s just choose a method that allows us to eat enough! "  

No starvation diet

If weight loss without starvation refers to weight loss acupoint patches, slimming shoes, weight loss cream, weight loss SPA, slimming waist belt, slimming underwear, slimming leg pants, acupuncture weight loss... I really can’t figure out how they increase energy consumption and reduce energy. Ingestion, thereby losing weight, there is no scientific explanation! However, some "bricks" can really lose weight without going hungry by making the following adjustments to their diet structure - ultra-low carbohydrates and ultra-high protein! "Grain Brain", which was very popular a while ago, is a representative example, and its proposition is as follows:

Eating wheat is harmful to health, and eating staple food is not beneficial. A high-carb diet not only makes people obese, but also makes the brain age prematurely. A low-carbohydrate diet of fish + vegetables is correct, and there is no need to be afraid of saturated fat.

The famous Atkins diet also falls into this category:

The daily carbohydrate intake should not exceed 20 grams, and it must mainly come from vegetables; you can eat high-protein eggs, fish, shrimp, livestock and poultry meat as you like.  

Carbohydrates are safer as the main energy source: The burning rate of fat is half slower than that of carbohydrates; if there is a serious shortage of carbohydrates and a large amount of fat has to be used for energy, the fat will not have time to be completely burned, but a large number of ketone bodies will be generated. . Ketone bodies are toxic and can cause ketoacidosis. In addition, the fat accumulated under the skin must first be returned to the liver through blood circulation, and then uniformly distributed by the liver through blood circulation to energy-consuming places, such as muscles, brain and other organs. If a large amount of fat is used, the workload of the liver will be greatly increased, and large amounts of fat are toxic to the liver and will increase the risk of fatty liver and cirrhosis. If a large amount of protein is burned for energy, the excretion burden on the kidneys will be greatly increased. If waste cannot be excreted, the risk of diseases such as kidney stones will increase. Although you don’t have to go hungry, Ketoacidosis + fatty liver + kidney stones ...it’s so sour and refreshing...   When everyone sees "XX Brick Master, XX Star Recommendation, XX Blind promotions such as "Secret Recipe, XX Ancient Recipe, XX Thousands of People Sought after" are contrary to the official dietary guidelines, or do not follow the weight loss method of "energy intake is less than energy expenditure". Please keep your wallet tight and take care of your body! Otherwise, it is a trivial matter to waste money, and you will be the only one who suffers.

Healthy, effective, sustainable weight loss

Everyone wants to lose weight quickly, be thin and tight, and be thin and young without regaining weight. What should we do? It was emphasized earlier that people with high basal metabolic rate will burn more fat even while sleeping, so no matter what, you must be a "high basal metabolic rate star". Specifically: No less protein No more carbohydrates and fats, but no less A lot of vegetables and an appropriate amount of fruits Adequate and high-quality sleep Moderate exercise     According to the above healthy and thin principles, the sudden weight loss period can look like this:   Second level: reduce carbohydrate-based foods to two punches, and Mainly eat whole grains and fruits, and eat less refined white rice and noodles. This will not only reduce calories, but also consume more vitamins, minerals, and dietary fiber. Third, fourth, and fifth levels: Try to eat enough of the five major categories of high protein (fish, shrimp, livestock, poultry, meat, and soy products add up to one and a half punches, one egg, and more than 300 ml of milk).

sports

We recommend an efficient fat-burning exercise - HIIT, 20-30 minutes each time, which is 3 times more efficient in burning fat than running. It has the advantages of short time, high efficiency, and is not limited by the weather factors of the venue. You can search for HIIT on some fitness apps to see training of different difficulties. It is very convenient to follow the rhythm of the video.

sleep

If you don't get enough sleep, you will automatically enter energy-saving mode when you are awake, lowering your basal metabolic rate (sluggish response, slowed blood flow...), turning sleepiness into appetite, and choosing high-calorie foods. Adequate and regular sleep will encourage the body to secrete more leptin - which burns fat and suppresses appetite.