"If you don’t lose weight now, summer will be sad."
Summer is coming.
More and more people are worried about "losing weight"
Some methods of losing weight that are madly transmitted on the Internet from time to time.
Does it really work?
According to the Report on Nutrition and Chronic Diseases of Residents in China 2020, the overweight and obesity rate of adult residents in China has exceeded 50%, and the obesity rate has exceeded 16%. Obesity not only affects appearance, but also increases the risk of various chronic diseases, so more and more people are beginning to pay attention to the topic of weight loss.
01
How to be fat?
Many people take their weight as a measure of their obesity, especially many women think that "a good woman is not more than a hundred", and even think that the lighter the weight, the better. This is a wrong concept.
If you want to know whether you are obese, you need to pay attention to three indicators: BMI, waist circumference and body fat rate.
BMI: BMI = weight (kg) ÷ height (m) 2;
Generally speaking, those with a BMI of 18.5 ~ 23.9 are considered as normal weight, those with a BMI of 24 ~ 27.9 are overweight, and those above 28 are obese, as shown in the following table:
It should be noted that the weight should be weighed in the morning, on an empty stomach and after excretion, not at night.
Waist circumference: If the waist circumference of men is ≥ 90cm and that of women is ≥ 85cm, even if the calculation result of BMI is within the normal range, it is also abdominal obesity, and it is also necessary to lose weight!
Body fat rate: body fat rate = (fat weight ÷ body weight) X100%
The body fat rate of normal adults is 15%-18% for men and 25%-28% for women. Under normal circumstances, men’s body fat is higher than 25%, and women’s body fat is higher than 30%. If the body fat rate is too low, that is, less than 5% for men and less than 13% for women, it may cause physical dysfunction.
all the time
There are many ways to lose weight on the Internet.
For example, cooking with only water can lose weight.
Fruit is low in calories, so eating fruit can reduce weight.
Losing weight means staying away from red meat completely.
"liquid break diet"
……
Are these practices really reliable?
02
Are these weight loss methods really reliable?
one
Can you reduce fat if you consume less calories than calories?
Weight loss is related to calorie difference. When the calorie intake is less than the calorie consumption, there will be a calorie deficit, but the calorie deficit cannot be simply superimposed.
Do a simple math problem:
If you consume 100 kilocalories a day, you can consume about 36,500 kilocalories a year, and 0.5 kg of fat can provide 4,500 kilocalories, so you can lose about 4 kg of fat a year and 20 kg of fat in five years.
However, what we have seen in clinical trials is that if we consume 100 kilocalories less every day, we can lose about 4.5 kilograms of fat in five years, which is far from what we expected.
Why is this? This is because the body will refuse to change through various methods, reduce basal metabolism, and strive to control the weight at a stable adjustment point, resulting in the loss of weight is not a simple calorie consumption. The calorie deficit will not be fully reflected in the lost fat, and lean body weight such as muscle will also be lost, so the calorie difference is not equal to the lost fat.
Tips: losing weight is not just as simple as doing math problems, but keeping your body in new challenges and leaving your "comfort zone" in order to maintain the rate of losing weight.
2
Can you exercise for more than 30 minutes to consume fat?
Many people think that it takes more than 30 minutes to burn fat, so you must do aerobic exercise for a long time to lose weight. But this statement is completely wrong.
From the first minute of exercise, glycogen and fat are mixed for energy supply. Although the longer the exercise time, the higher the proportion of fat energy supply, but it is only a slight difference from 50% to 60%. It is not that the human body miraculously consumes only fat after 30 minutes of exercise.
So which kind of exercise is more conducive to losing weight? Is it aerobic exercise (low intensity and long time) or strength training (explosive resistance exercise)?
The consensus in the field of sports physiology is that HIIT (short-term high-intensity and explosive resistance exercise) is most beneficial to "fat burning". Although the total time of this kind of exercise is not long, it can produce a continuous "fat burning" effect after exercise. If you practice several groups of HIIT in the morning, you can improve the basal metabolic rate throughout the day and continue to lose fat. But after HIIT, you will feel very hungry, so remember to control yourself and don’t eat too many snacks.
three
Can you lose weight by cooking only with water?
Compared with other cooking methods, such as stir-frying, braising and braising, boiling vegetables can usually reduce the fat and calories, because it is not necessary to add a lot of oil to cook, which helps to reduce its calories, so many people say that it can lose weight.
Actually, not necessarily. The key to losing weight is to control the energy balance. Only when the energy intake is less than the energy expenditure can we lose weight. Only eat water to cook, but if you eat a lot, you also eat a lot of vegetables with high energy, such as potato chips, yam chips, lotus root chips and other vegetables with high starch content, which are also high in energy and will gain weight.
Moreover, cooking with water only, without eating meat, eggs and milk, and without fruits and other foods, boiled vegetables cannot provide all the nutrients needed by the body, such as high-quality protein and fat, which may lead to malnutrition and affect health. To lose weight healthily, we should not only control the calorie intake, but also ensure the intake of diversified foods, including meat, eggs and milk, and ensure adequate nutrition.
Generally speaking, cooking only with water may not be able to lose weight, and it is unhealthy to eat like this. To lose weight, we must also ensure a reasonable diet structure and balanced nutrient intake.
four
Fruit is low in calories. Can you lose weight by eating fruit?
Fruits are usually low in calories and rich in fiber and water, which makes them one of the ideal choices for people to lose weight. However, simply eating fruit to lose weight may not be a dream.
First of all, although fruits are relatively low in calories, most of them still contain a certain amount of carbohydrates. If you eat a lot, for example, if you eat three or four kilograms of grapes and strawberries every day, it will also lead to weight gain. Moreover, the energy of some fruits is not low at all. For example, the calorie of durian is 150 kcal/100g, and the calorie of avocado is 171 kcal/100g g. Eating more will not make you lose weight.
Secondly, just like vegetables, both fruits and vegetables are healthy when viewed separately. If you only rely on fruits to lose weight for a long time, it may lead to malnutrition and health problems. The key to a healthy diet lies in diverse foods and balanced nutrition.
five
"Liquid-broken diet", is it thin after drinking?
"Liquid diet" is an extreme way to lose weight, which usually means drinking only water or other low-calorie liquids for a period of time without eating solid food. The principle of this method is to limit calorie intake, which leads to weight loss. Because water and other liquids have less calories than solid foods, they may cause weight loss in the short term.
However, there are serious health risks in the "liquid diet".
First of all, relying only on liquid intake for a long time will lead to malnutrition, because drinking water can only provide water for the body, and other nutrients are gone. There are no nutrients such as protein, fat, carbohydrates and vitamins that the body needs to survive, which can easily lead to health problems such as metabolic disorder, decreased immunity and muscle loss.
Secondly, if you only drink water, it will also affect the water-electrolyte balance of the body, leading to dehydration and other health problems.
Therefore, it is not advisable to rely on the "liquid diet" for a long time to lose weight.
six
Do you want to lose weight completely away from red meat?
It is also a headache to eat red meat in the process of losing weight. Some people think that red meat is high in fat and should be eliminated when losing weight. Is this really the case? Actually, this statement is not reliable.
Why do some people think that you shouldn’t eat red meat to lose weight? Experts said that people think that red meat is not conducive to weight loss because its fat storage location is different from that of white meat. The fat of white meat such as fish and poultry is stored under the skin. When eating, the skin can be removed to avoid fat intake.
However, the fat of red meat such as beef and mutton is stored between muscles, so it is difficult to eliminate it, so it gives people a feeling that "you can’t eat red meat if you lose weight". In fact, the key to losing weight lies in how much energy you consume, which has nothing to do with eating red meat.
Eating a small amount of red meat has certain benefits for weight loss. Girls who usually eat a normal diet can eat a small amount of red meat (50g-100g) during weight loss, especially for girls who are prone to anemia. Eating a little red meat can prevent anemia during weight loss. At the same time, girls will lose some iron during menstruation. Eating red meat can help them supplement iron and avoid anemia and amenorrhea during weight loss.
03
What are the scientific ways to lose weight?
1. light diet, increase fiber intake
The color and smell of food will stimulate appetite, so you should cook food in a light way. Avoid eating too carefully and increase the intake of cellulose (vegetables, fruits and miscellaneous grains) in food, which can not only improve satiety, but also improve intestinal motility and reduce stool.
Step 2 Exercise properly
Although there is an upper limit to increase energy consumption by exercise, proper exercise can maintain muscle mass and restore muscle cell function during weight loss, so it is suggested to exercise properly and reasonably during weight loss. Most clinical guidelines advise adults to participate in 150-300 minutes of moderate (60%-80% of the maximum heart rate) or 75-150 minutes of strenuous physical activity per week, and 2-3 times of resistance training per week. The reasonable schedule recommended for ordinary adults is: 4-6 weeks after the start of the plan, extend the exercise time by 5-10 minutes every 1-2 weeks, and gradually.
3. Chew slowly and eat in a small bowl
Chewing slowly when eating food is beneficial to achieve satiety earlier, so as to stop eating and consume less calories. When eating the same amount of food, chewing slowly will consume more calories than normal eating speed. Large bowls and basins are easy to have the illusion of "not eating much" visually, and eating with small bowls can also reduce food intake.
4. Learn to read the ingredient list and nutrient composition list.
The nutrient composition table will show the calories of food and the percentages of three macro nutrients, namely protein, fat and carbohydrate, so that you can calculate the calories you will consume after eating the next food, which can help you control the total calories you consume every day.
5. Ensure drinking water.
Use boiled water, tea water, black coffee, etc. instead of drinking. Adequate drinking water can occupy a certain amount of stomach, reduce hunger, and help metabolism and consume more fat. Ensure at least 1500-1700 ml of drinking water every day, and drink slowly with small mouth and multiple frequencies to avoid "water poisoning" when drinking too much water at one time.
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Original title: "The weight loss method you have been using may be wrong! Please stay away from these six … "
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