Weight loss recipes: How to eat to be reliable? 
There are many ways to lose weight, and many of them have been approved by research. Among the weight loss methods, the more powerful ones include drug treatment represented by Xenical (Orlistat), and bariatric surgery (Bariatric Surgery) such as gastric shrinkage. However, these two methods require going to the hospital, spending a lot of money, and in the end you have to endure various side effects. Although the weight may have come off as expected, the joy of life has also disappeared. Medicines and surgeries are not very practical, so "shut your mouth and open your legs" has become one of the few easy-to-operate and reliable methods. But let’s not talk about how to increase the amount of exercise. Just managing one’s meals reasonably is a daunting task.
Breakfast must be eaten, but there are many ways to limit calorie intake, such as eating less high-sugar and high-fat foods, controlling the portion size of each meal, using processed meal replacements with fixed caloric values, or Just living on protein shakes, etc.
A very influential saying in the weight loss circle is that if you want to successfully lose weight, you must limit fattening sugar. So, if the reduced calories consumed do not come from sugar, will it compromise the weight loss effect? In the latest issue of "Cell-Metabolism", Dr. Kevin Hall of the National Institutes of Health conducted a detailed study.
Fat reduction: limit sugar or limit fat? The researchers recruited 19 obese patients to conduct a 2-week experiment in the metabolic ward.
There, every bite they eat is carefully designed and strictly monitored - consuming 30% fewer calories than a basic diet. The 30% of calories you eat come only from sugar in the first stage, and from fat in the second stage. The results showed that limiting sugar intake can significantly promote the oxidation of fat in the body (about 403 kcal/day), while limiting fat intake cannot do this. However, the fat loss caused by fat restriction (89 ± 6 g/day) was significantly higher than the effect of sugar restriction (53 ± 6 g/day) - the same 30% reduction in caloric intake , cutting out fat and cutting out sugar have completely different effects on the body.
Compared with restricting sugar, restricting fat intake may be slightly more effective in reducing fat. However, while such results are supported by mathematical models, the same models also predict that such differences will tend to decrease over time.
In addition, there were not many subjects in this study, so even if this phenomenon was discovered, Hall ultimately failed to give people who want to lose weight a more accurate new direction based on the results of this experiment alone.
Rebound: The weight lost is not the water poured out In the laboratory, the research on weight loss methods is not smooth sailing for scientific researchers; outside the laboratory, people who want to lose weight also encounter many difficulties. Regardless of whether you use drugs or diet and exercise, although weight loss can be achieved to a certain extent, in the long term (about one year later), the weight lost will rebound to varying degrees. The belly you have worked so hard to lose seems to always come back to you quietly in the years to come.
Average weight loss among participants in eight weight management programs over one year (26,455 participants, 18,199 completers). Among them, yellow is exercise, green is diet plus exercise, dark blue (the third bar from the top) is diet, blue is meal replacement, red is the weight loss drug Xenical, and light blue is ultra-low-calorie diet. Why is maintaining lost weight more difficult than losing weight? This is because after we lose weight, our body's basal metabolism also slows down. Basal metabolism is the energy we consume to maintain the functions of various organs (such as breathing, etc.), accounting for approximately 70% of our daily energy expenditure.
When we are obese, our bodies are like a palace with a big family and a big business. Even if we have nothing to do, we still spend "a sea of money" every day. After losing weight, he has become a bachelor's life, with only a few expenses every day, so naturally he doesn't need to spend so much. So once we lose weight, the amount of food we need is approximately the same as what we ate when we were losing weight, or even less. In a country where there are countless delicious foods, there are probably only a few people who insist on eating "diet meals" throughout their lives in order to maintain their weight - and if they accidentally eat too much, their energy intake will be exceeded.
Besides, man's charm and trouble lie in his diversity. Whether your mother was hungry when she was pregnant with you[4], or even whether the microorganisms in your intestines are obedient[5] can change the expression of your genes. 25-75% of the weight difference between us is caused by genes [6]. Therefore, even if a weight loss method is successful for many people, it may not work for you, and it may not mean that you are not working hard enough to lose weight.
Weight loss diet: the one that suits you is the best Although Hall failed to design a complete weight loss recipe for everyone, he gave a very insightful suggestion: "The best weight loss recipe , is a recipe that you can stick to. "Indeed, whether it is diet or exercise, it is meaningless if you can't stick to it. Even if we set the goal to eat more vegetables with each meal or go for a walk after dinner, it's great to be able to maintain it in the long term. Of course, it is difficult to change living habits. If necessary, you can ask relatives and friends to help supervise, or even invite them to participate together. With peer pressure, we are usually more motivated.
Practice: Correct your mentality and make good use of help Setting goals is very important, as is having appropriate psychological expectations. Although under ideal conditions, obese people (BMI>30) should lose about 0.5 kilograms per week within six months [7]. But the reality is that for people who are already overweight, weight loss does not necessarily have to be reduced to "normal weight (BMI<25)" to be considered successful. As long as you can prevent yourself from getting fat all the time, or lose 5-10% of your body weight and maintain it for a year or more [7, 8], it is a great achievement that can actually improve your physical condition.
Don’t rush for quick results if you are overweight, small changes are also important. If you feel that weight loss is too difficult and stressful, you may also consider asking a nutritionist for one-on-one interview guidance. At present, the more popular interview method in the United States is motivational interviewing, which means first comprehensively understanding each customer's eating habits, and then putting forward a series of feasible suggestions based on respecting the customer's eating habits. Finally, it is up to the client to choose what he or she feels able to do from these suggestions, and complete the transformation of dietary patterns with the help of a nutritionist.
The last thing to emphasize is that for people who are in the normal weight range (BMI between 18 and 25) but are not satisfied with their body shape, how to eat healthily, develop the habit of regular exercise and adjust their mental state , is far more important than the number on the scale.