As we know, substances that can provide energy to the body are called heat sources, including sugar, fat and protein. Fat has the highest heat energy among heat source substances. The physiologically effective heat of 1 g fat burned in the body is 9 kilocalories, while that of sugar and protein is 4 kilocalories.

When you lose weight, you should limit the total calories in your diet. During weight loss, you should adopt a diet with high protein, moderate carbohydrates and a small amount of fat, not the less fat, the better. Limit the intake of total calories, and protein's intake will be reduced accordingly. Negative balance of heat energy in the body When fat is used for energy supply, it will consume and decompose some protein in the body to participate in energy supply, and protein is very important and essential to the human body, so it must be fully supplied.

Proper carbohydrate intake can reduce insulin secretion and body fat synthesis, while reasonable sugar can fully decompose fat. Ketones produced by fat metabolism can only be decomposed with the help of five-carbon sugar during carbohydrate metabolism. When ketone body is decomposed and excreted, it can also consume some extra heat.

When the total calorie intake decreases, it is often accompanied by insufficient intake of inorganic salts and vitamins. Therefore, you should eat more fresh fruits, vegetables and seafood during weight loss, because foods rich in fiber (such as whole wheat products, oats, etc. ) It is the best diet food with satiety, no heat supply and reduced heat absorption.

Step 2 eat fat in moderation

Keeping a proper amount of fat in the diet is good for losing weight. This is because fat can inhibit the secretion of insulin and glucagon and promote the body's utilization of fat. In addition, the right amount of fat can also make people feel full, so that dieters can naturally accept low-calorie meals without feeling hungry.

When the total calorie intake decreases, it is often accompanied by insufficient intake of inorganic salts and vitamins. So during the period of losing weight, we should eat more fresh fruits, vegetables and seafood. Foods rich in fiber (such as whole wheat products, oats, etc.) ) It feels full without supplying heat energy, and at the same time it can reduce the absorption of heat, so it is the best diet food.

3. Moderate intensity exercise

There are two ways for the body to supply energy during exercise: one is anaerobic energy supply, that is, in the case of anaerobic or relatively insufficient oxygen supply, energy is mainly supplied by ATP and CP decomposition and anaerobic glycolysis of glycogen (that is, glycogen is decomposed into lactic acid and supplied to the body at the same time under anaerobic conditions). This kind of exercise can only last for a short time (1-3 minutes or so). Full-strength running and short-distance sprint below 800 meters belong to anaerobic energy-supplying sports. The other is aerobic energy supply, that is, the energy during exercise mainly comes from the aerobic oxidation of glycogen (fat, protein). Because of the sufficient oxygen supply during exercise, glycogen can be completely decomposed and a lot of energy is released, so it can last for a long time. Jogging, brisk walking, hot dancing, cycling. Wait a minute. All belong to this sport.

From this, we can get a simple enlightenment: that is, high-intensity exercise can not last for a long time and the total energy consumption is less, so it is not an ideal way to lose weight; The exercise with lower intensity is more beneficial to lose weight because of its sufficient oxygen supply, long duration and high total energy consumption. The ultimate goal of losing weight is to consume too much fat in the body, not to reduce water or other components.

When doing aerobic exercise, you should also pay attention to the following points:

First, exercise should choose moderate intensity exercise, that is, keep the heart rate at 60-80% of the highest heart rate during exercise (the highest heart rate = 220- age). When the intensity is too high, the energy consumed is mainly sugar, and the ability of muscle to oxidize fat is low; The load is too small, and the body's calorie consumption is insufficient, which can't achieve the purpose of losing weight.

Two, moderate intensity exercise, exercise time should be long enough, generally each exercise should not be less than 30 minutes. In moderate-intensity exercise, the body does not use fat as energy immediately at the beginning. Because fat is released from the fat bank, it takes some time to transport it to the muscle, at least 20 minutes. Exercise patterns can be determined according to your own conditions, hobbies and interests, such as jogging, brisk walking, mountain climbing, swimming, hot dancing and so on.

Third, the storage and utilization of fat is a dynamic balance, so you should always take part in sports and never do it once and for all. Weight loss exercise should be carried out every day without interruption.

Increase strength training

The research shows that with the increase of age, the resting metabolic rate (RMR) of human body will decrease year by year at the rate of 1-3%, and the decline of RMR is largely attributed to the decline of lean body mass (LBW). However, the decline of RMR level and low birth weight content is related to insufficient exercise. This is also the basic reason why many people begin to gain weight after middle age.

How can we prevent lean body mass (LBW) from decreasing and improve resting metabolic rate (RMR)? The best way is to insist on physical exercise. Scientific research has proved that aerobic exercise can improve the maximum oxygen uptake of human body, but it does not increase the content of lean body mass; Although strength training can not effectively improve the maximum oxygen uptake, it can obviously increase the content of lean body mass, and the increase of lean body mass can improve the metabolic rate of the body at rest. What does this mean? Simply put, even when sleeping, people who are thinner consume more energy than those who are not too thin.

It can be seen that strength training is very meaningful for maintaining the original ideal weight and losing weight after gaining weight. Therefore, when carrying out weight loss exercise, we should insist on giving priority to strength exercise, supplemented by aerobic exercise, and based on increasing the content of LBW, improve the RMR level of the body and consolidate and enhance the weight loss effect.

Strength training is the basis of losing weight. If you lose the foundation and only do aerobic exercise, you will go to the root and end. Even if you lose weight, you will gain weight again because of low RMR level. Obviously, people who only do aerobic exercise will rebound if they stop exercising or even reduce the amount of exercise, or if they eat more calories, their weight will rebound. This is because everyone has the ability to recover excessively, just like a wound will grow a bulge, only doing aerobic exercise, always consuming fat, the body will think it is a kind of injury, and then recover fat excessively, but powerful exercise is different. Strength exercise can bring a temporary high RMR of 1-2 days to the body after exercise. Muscle repair, growth and excessive recovery, as well as the improvement of the body's immunity, slow energy consumption. Therefore, the substance that provides energy is fat. The energy consumption in this later period is much greater than that of aerobic exercise at the same time as strength exercise. Not only that, LBW is still growing with continuous strength exercise. Aerobic exercise can not only reduce fat, but also improve cardiopulmonary function while the body is exercising for a long time. This is also a help to strength exercise, which can improve the recovery of rest between strength exercise groups, allow you to complete strength exercise with greater intensity, bring more energy consumption at that time, bring more energy consumption for muscle recovery and bring more LBW. Therefore, both hands should be grasped, and both hands should not be soft.

At present, advertisements for all kinds of diet foods, drinks, medicines and devices are overwhelming, which is undoubtedly a good thing for the growing obesity group. But some publicity gives people the impression that they can lose weight without exercise. Faced with this trend, we must remind everyone that for the vast majority of obese people, exercise to lose weight is the most economical, effective, with the least side effects and the most beneficial to health. A good diet pill can only be an auxiliary exercise. In aerobic exercise, more L-carnitine is provided, and fat metabolism burns ahead of schedule, which brings more fat burning. In strength training, provide more whey protein, reduce muscle energy supply and increase more LBW. In the diet, provide a higher proportion of protein supplement to reduce the fat intake in the natural diet, so as to achieve the effect of losing weight. If you don't need to exercise in product promotion, you can now clearly know that this product is not helpful to you in essence.

According to the research at home and abroad, the benefits of exercise to lose weight can be summarized as follows:

(1) promotes energy consumption and causes negative balance of body heat energy.

2. Suppress appetite.

③ It has a positive effect on maintaining normal blood pressure, lowering serum cholesterol level and improving cardiopulmonary function.

④ It can improve people's psychological state and help to eliminate anxiety.

Exercise can prevent the loss of lean body mass during weight loss. Studies have confirmed that the loss of lean body mass accounts for about 25% of the total weight lost. Proper dieting and physical exercise can not only consume more energy, but also prevent the loss of lean body mass. Exercise to lose weight can prevent the decline of metabolic level caused by simple dieting. When the intake of heat energy is reduced to a certain extent, the body's metabolic rate (RMR) at rest will drop rapidly by about 20%. Due to the decrease of metabolic rate at rest, many dieters seem to enter a "platform period" when they lose weight to a certain extent. Even if they continue to diet, they won't lose weight again. But once they stop dieting, their weight will rise rapidly due to the improvement of their body's absorption ability and reflection ability. Only exercise can improve the resting metabolic rate (RMR), so that the weight will continue to drop without rebounding.

Exercise to lose weight, we must make a scientific and careful plan. Generally speaking, we must first have an objective and reasonable set goal. Don't aim too high, but be practical. Overweight people should have phased plans or phased goals; Secondly, we should know or predict the allowable weight loss, that is, we should measure our body composition. For ordinary adults, the body fat percentage of men exceeds 19% and that of women exceeds 28% as the standard of obesity, that is to say, if the body fat percentage exceeds this standard, it is necessary to properly control or lose weight. Of course, the percentage of body fat changes with age. From the health point of view, the lower the percentage of body fat, the better. It is appropriate to control the weight within the normal range. Male 10- 15%, female 19-25%. Determine your body composition regularly, and the speed of losing weight should be 0.5- 1 kg per week.

5 About the stagnation period of weight loss:

There are several ways to know if you are facing stagnation. If you find that it is in line with your current weight loss situation, then you have entered a state of stagnation.

1. The weight loss plan is still in effect, but the weight has stagnated for a month or even more than two months.

I eat very little every day, but my weight is nothing.

3. Have good exercise habits, but the weight has not changed.

Many people who lose weight lose a lot in the first month. The physiological function of human beings is mysterious, and it has some protective functions. When we consume less calories to lose weight, after a period of time, our bodies will adapt to the protection phenomenon, absorb food calories as much as possible and make the most effective use of them, and at the same time reduce the basal metabolic rate and energy consumption, so the calories reach a new equilibrium state, and the weight suddenly does not decrease in the second month, so dieters will become discouraged and even give up exercise, which is a pity, because this is only a "phenomenon" in the process of losing weight.

Losing weight is an event affected by many factors. If all kinds of influencing factors are handled properly, the weight and body fat will be directly reduced to the standard weight and reasonable body fat content. The stagnation of weight loss occurs because some factors affecting weight loss are not properly arranged. Correctly treating the platform period, I believe that stopping will inevitably affect the factors that affect weight loss, and I hope to know more about weight loss, which can help make reasonable adjustments in exercise and diet.

A better way to overcome the stagnation period is to increase strength exercise and improve our metabolic rate, so that excess fat in the body can be converted into heat consumption at a faster speed to supply the recovery of strength exercise and the increase of lean body mass (LBW), as well as the increase of resting metabolic rate (RMR) caused by the increase of lean body mass (LBW). In fact, the best way is to carry out strength exercise and aerobic exercise at the same time from the beginning, and the body fat will directly drop to the downstream of the standard weight, not to mention the weight, which can directly reach the excellent level.

At present, there are many ways to lose weight, such as diet control, exercise, liposuction, medication, acupuncture and so on. People often neglect their health in pursuit of physical beauty. Weight loss should be carried out reasonably under the guidance of experts, not at the expense of losing health.

Here are some suggestions:

Myth 1: You can lose weight as long as you exercise more.

Many overweight friends have had this experience. In order to lose weight, they sweat profusely every day and are out of breath, but instead of losing weight, they are heavier than before. So I have doubts about the role of exercise in losing weight, and think that exercise is only useful for some people. Is this understanding correct?

We need to know three main aspects of human energy consumption:

① Energy required to maintain basal metabolism. That is, the energy needed to maintain life activities such as breathing, heartbeat, excretion and body secretion.

② The special dynamic function of food. That is, the body radiates more calories after eating than before eating, which is related to the assimilation, alienation, utilization and transformation of various heat source substances in the body.

③ Physical activity. Physical activity, especially physical activity, is the main factor of human heat consumption. The energy consumption of the body during strenuous exercise can be increased by 10 ~ 20 times compared with that at rest. So in terms of energy consumption, exercise is effective for everyone, which is beyond doubt. But why do some people gain weight instead of losing weight when they take part in sports? As we all know, the most basic principle of losing weight is the negative balance of energy, that is, the consumption of heat energy is greater than that of heat energy.

After exercise, the weight does not decrease but increases, which is nothing more than two situations: first, the heat energy consumed by exercise is insufficient; Second, there are too many heat substances after exercise. Some people think that as long as you take part in sports, no matter how much energy you consume, you will eat and drink after exercise, and the added heat energy far exceeds the consumed energy. How can this not be fat? This shows that; Sticking to physical exercise and dieting properly is the right way to lose weight.

Myth 2: The less fat you eat during weight loss, the better.

Is this understanding correct? Substances that can provide energy to the body are called heat source substances, including sugar, fat and protein. Fat has the highest heat energy among heat source substances. The physiologically effective heat of 1 g fat burned in the body is 9 kilocalories, while that of sugar and protein is 4 kilocalories. So it is right to limit fat intake when losing weight, but is it better to eat less fat when losing weight?

As mentioned above, when you lose weight, you should limit the total calories in your diet, not just the fat intake. Protein, low-sugar (carbohydrate) and medium-fat diet should be moderately increased during weight loss, and the less fat, the better.

The heat ratio of the three heat sources should be carbohydrate 55-60%, fat 20-25%, protein 15-20%, and the weight ratio is about 4: 1: 1. Even during weight loss, the above ratio should not be changed excessively, but the total calorie intake should be limited. Fat intake can also allow us to absorb vitamins A, D, E, K and so on. These are all necessary for the body and can only be dissolved in fatty substances, so it is unscientific not to eat any fat.

Fat contains lipolytic enzymes. Fat itself is an energy-supplying substance. In any living body, fat contains enzymes that break down fat. A small amount of fat intake is beneficial to the success of fat-reducing exercise.

In the modern diet, there is actually a lot of fat and too much. In the 1970 s, young people ate a big box lunch and a big box of meals, and did not hoard a lot of fat. The reason is lack of oil and water. In the present diet, it is normal to put oil in traditional cooking and eat fat by default, and it is abnormal for people who avoid eating too much fatty substances. So from this point of view, even if you try to avoid eating oil, it is not too much, as long as you don't achieve "chemical separation means" haha.

Myth 3: The greater the exercise intensity, the better the weight loss effect.

Many obese friends think that losing weight is participation. The greater the intensity of exercise, the better. As long as you are sweating and panting during exercise, you can achieve the goal of losing weight. Therefore, talking about sports becomes pale and daunting.

1. What's wrong with this understanding?

There are two ways for the body to supply energy during exercise: ① Anaerobic energy supply, that is, energy is mainly supplied through ATP decomposition and anaerobic glycolysis of glycogen under anaerobic conditions (that is, glycogen is decomposed into lactic acid and supplied to the body at the same time). This exercise can only last for a short time (about 1-3 minutes). Full-strength running and short-distance sprint below 800 meters belong to anaerobic energy-supplying sports; ② Aerobic energy supply, that is, the energy during exercise mainly comes from the aerobic oxidation of glycogen and fat. Because of sufficient oxygen supply during exercise, glycogen or fat can be completely decomposed, releasing a lot of energy, so it can last for a long time. Running, swimming, jogging, race walking, disco, ballroom dancing, cycling, and Tai Ji Chuan above1500m all belong to this kind of sports.

In addition, experiments show that body fat oxidation increases during low-intensity and long-term exercise. The ultimate goal of losing weight is to consume too much fat in the body, not to reduce water or other components, so we can't simply emphasize the intensity of exercise or the amount of sweating.

2. How to exercise to get the best weight loss effect?

(1) moderate intensity exercise should be selected, that is, the heart rate should be kept at 60-70% of the highest heart rate during exercise (the highest heart rate =220 minus age). When the intensity is too high, the energy consumed is mainly sugar, and the ability of muscle to oxidize fat is low; The load is too small, and the body's calorie consumption is insufficient, which can't achieve the purpose of losing weight.

(2) During moderate-intensity exercise, the exercise time should be long enough, generally, each exercise should not be less than 30 minutes. In moderate-intensity exercise, the body does not use fat as energy immediately at the beginning. Because fat is released from the fat bank, it takes some time to transport it to the muscle, at least 20 minutes.

Exercise patterns can be determined according to your own conditions, hobbies and interests, such as walking, jogging, disco, ballroom dancing and swimming.

(3) The storage and utilization of fat is a dynamic balance, so you should always take part in sports and never do it once and for all. Weight loss exercise should be carried out every day without interruption. The exercise of losing weight doesn't mean that it can only be done in the gym. Everything in life is exercise.

It can be seen that when carrying out weight loss exercise, the intensity of exercise should not be too high, and obese friends don't have to talk about sports discoloration and stop, but should engage in exercise to lose weight more confidently and calmly.

Myth 4: You can lose weight by diet pills alone, and you can lose weight without exercise.

What is the prospect of drug weight loss? Pharmacologically, drugs can be divided into the following categories: drugs that enhance energy consumption; Drugs that suppress appetite; Drugs that prevent digestion and absorption; Drugs that affect fat metabolism. For some obese patients with endocrine disorders and abnormal metabolism, the role of drugs in losing weight should be affirmed. But for most simple obese people, drug weight loss is not the main means of weight loss, but only as an auxiliary means of exercise weight loss and diet weight loss. Diet drugs not only affect the body's absorption of heat energy substances, but also affect the body's absorption and utilization of other nutrients, and may cause other adverse effects on the body.

We have explained the relationship between exercise and weight loss above. Not only exercise, but also strength exercise, supplemented by aerobic exercise, and rational use of nutrients to assist exercise to lose weight.

Myth 5: You can go on a diet to lose weight without taking part in sports.

Exercise can prevent the loss of lean body mass during weight loss. Studies have confirmed that the loss of lean body mass accounts for about 25% of the total weight lost. Proper dieting and physical exercise can not only consume more energy, but also prevent the loss of lean body mass. Exercise to lose weight can prevent the decline of metabolic level caused by simple dieting. When the intake of heat energy is reduced to a certain extent, the body's metabolic rate (RMR) at rest will drop rapidly by about 20%. Due to the decrease of metabolic rate at rest, many dieters seem to enter a "platform period" when they lose weight to a certain extent. Even if they continue to diet, they won't lose weight again. However, once the diet is stopped, the calorie intake will increase, but the metabolic rate at rest will not increase. Because of physical reasons, only exercise can improve the resting metabolic rate (RMR), so that the weight will continue to drop without rebounding.

As early as 1950s, research on methods of losing weight was carried out abroad, and starvation or semi-starvation therapy was adopted. Although this therapy can obviously reduce weight, most people feel bad subjectively after losing weight, such as nausea, vomiting, hypotension, arrhythmia, muscle spasm, fatigue and even sudden death. In the future, I adopted a very low-calorie diet therapy and paid attention to supplementing vitamins and minerals. This method can obviously lose weight in a short time and basically solve the safety problem. However, after this therapy stopped, most people quickly regained their weight. After 3-5 years' follow-up, 65,438+0,000% people have exceeded or recovered their weight before losing weight.

So far, research has confirmed that the comprehensive way of exercise, nutrition and behavior correction is the best way to lose weight. Restricting diet and not exercising, or exercising without restricting diet, can not achieve satisfactory results. Many people just reduce the energy intake of food to lose weight, and often give up halfway because of hunger. Even if some people are strong-willed and can endure the pain of hunger and refuse the temptation of food, their metabolism will be reduced due to the efforts of the human body to protect their energy, and eventually they will stop losing weight with little energy intake. In the end, it is still difficult to go on, and dieting to lose weight, while reducing fat, the human body will also lose lean body weight (the weight of tissues and organs such as muscles). By combining exercise with diet control to lose weight, the above shortcomings can be effectively avoided, which can reduce excess fat in the body without losing lean body weight.

Myth 6: Sweating more helps to lose weight.

People often see joggers wearing sweat-absorbing long sleeves and heavy sportswear in midsummer. These people want to lose weight. In fact, increasing sweating can only make your body lose water faster, so you may lose weight when weighing after exercise. However, if you replenish water after exercise, your weight will return to normal within one day, and the weight loss you see is only a temporary phenomenon. Sweating reduces the body's water, not fat, and water plays an important role in physiological functions. And this kind of weight loss may be dangerous, because the body mainly radiates heat through the skin. Wearing airtight sportswear, the body can't evaporate sweat and let the body heat stay in the body. The consequence of doing so in midsummer is easy dehydration and heatstroke fainting. Syncope is a temporary disturbance and loss of consciousness caused by various reasons. The danger of syncope also lies in accidents such as fractures and injuries caused by sudden fall of syncope. Dehydration makes people thirsty, reduce urine output, increase heart rate, reduce working ability and even lead to death. When running in shorts and a wide mesh vest, it is easier to emit body heat. So wear loose and generous clothes when exercising, and don't think about sweating more to lose weight.

Myth 7: Swimming will get fatter and fatter.

Everyone knows that swimming is a good way to exercise. Swimming can make people stretch their posture, strengthen their muscles and coordinate their movements. Regular swimming and exercise can improve their cardiopulmonary function. Because of the buoyancy of water, swimming has a lighter load on joints than other sports modes, and it is not easy to cause damage, so it has high sports value and health care function. However, whether swimming helps to lose weight is controversial. Many people think that swimming is not a good way to lose weight.

Taking part in swimming exercise will make you fat.

So, is this really the case?

We know that the thermal conductivity of water is 25 times higher than that of air, and the heat consumed by staying in water at 12 degrees Celsius for 4 minutes is equivalent to the heat consumed by staying indoors at the same temperature 1 hour. In order to maintain the balance of body heat, the body needs to mobilize a large number of energy substances to decompose and generate heat to supplement the lost heat and maintain the constant body temperature. In addition, the density of water is greater than that of air, and the resistance to moving in water is greater (about 800 times that of air), so swimming can consume more calories than other sports. When the body is stimulated by cold water during swimming, it will also increase the secretion of thyroxine reflexively, thus strengthening the metabolic process of matter and energy, accelerating the decomposition of liver glycogen and the oxidation of fat, accelerating energy consumption, and helping to reduce excess weight and maintain normal weight.

Swimming to lose weight mainly has the following advantages:

1. Swimming can improve the sensitivity of muscle tissue to insulin;

2. It can promote the body's utilization of fat and increase high-density lipoprotein in blood;

3. It can enhance cardiopulmonary function, maintain good physical strength and maintain a good health level;

4. It can make people relaxed and refreshed, eliminate the tension and depression in life, and improve metabolic function;

It helps to cultivate good living habits.

Note: The sanitation of the swimming pool is not very good at present.

Myth 8: Sauna can lose weight.

Sauna bath, also known as hot air bath or Finnish bath, is a common and popular way to relax. Sauna is to heat the air with an electric stove in a special cabin to create a high-temperature and dry environment, which can not only calm the muscles and joints, but also make the human body sweat a lot.

If it is combined with cold water bath, that is, Finnish bath and cold water bath alternately, some toxins in the body can be excreted through the skin by relaxing and contracting skin blood vessels. Weight loss often occurs after sauna, mainly due to sweating and dehydration in the body. The so-called weight loss refers to reducing the body's fat composition, rather than losing the body's lean body weight such as water and muscles. The water in the body is relatively constant. If there is much water in the body, it will be excreted. If there is less water in the body, it will be thirsty and restless, which will cause physiological dysfunction of the body. Replenishing water can quickly improve the state of water shortage in the body and restore normal weight. Sweating after sauna has nothing to do with the burning of body fat, so sauna can't really lose weight effectively.

Myth 9: Where should I lose weight and gain weight?

Abdominal fat accumulation does affect appearance, and it is better to distribute fat evenly in the body than to concentrate on the abdomen. Because too much abdominal fat will hinder the function of internal organs, people with obese abdomen have a strong desire to lose weight, so they try to exercise their abdomen in the hope of losing abdominal fat. Some people do hundreds of sit-ups every day for several weeks, but they still can't reduce their protruding abdomen. Why? Because you can't lose fat anywhere through practice, this is because partial weight loss is almost impossible. When you want to use fat, the fat comes from the whole body, not a certain exercise part. Sit-ups are a good way to enhance the movement of abdominal muscles, but they can't make local fat disappear effectively. So, how can we make fat disappear? This seems simple: as long as the calories consumed by exercise are greater than the calories taken from food. After exercise, appetite generally increases. If you don't control your diet, you won't be able to lose weight, but you can build up your physique. If you want to reduce local fat, you must do local exercise on the basis of whole body exercise to achieve good results, and you should also pay attention to controlling diet.

Thankfully, abdominal fat is easier to lose than other parts of the body. Studies have shown that there are differences in adipocyte metabolism in different parts of the human body. Usually, the metabolic activity of abdominal fat cells is strong, while the metabolic activity of hip fat cells and other parts is weak, which may be the reason why the levels of free fatty acids, glycerol, triglycerides and insulin are related to the accumulation of abdominal fat rather than hip fat. It was found that after 15 weeks of aerobic exercise or intensive training, the overall fat of moderately obese men decreased significantly, and the subcutaneous fat of trunk decreased more than that of the periphery, so exercise training had a certain weight loss effect on obese people with concentrated body fat distribution. In addition, exercise can also change some metabolic indexes in blood circulation, such as improving blood lipids, thus reducing the risk of cardiovascular diseases. Therefore, obese people should join the ranks of sports as soon as possible and make sports an indispensable part of life.

Myth 10: Eating more vegetable oil is not easy to get fat, but eating animal oil is easy to get fat.

The actual situation may surprise you. Domestic sports physiology research shows that not only eating animal oil is easy to get fat, but also eating more vegetable oil will get fat. Vegetable oil and animal oil are both lipids. Vegetable oil contains more unsaturated fatty acids and animal oil contains more saturated fatty acids. Saturated fatty acids and cholesterol form esters, which are easy to deposit in arterial blood vessels and form arteriosclerosis.

Among unsaturated fatty acids, linoleic acid is extremely important to human body. Can not be synthesized in the body, must be ingested from food, known as essential fatty acids. Essential fatty acids play an important physiological role in the body and are components of cell membranes and mitochondria. It is the raw material for synthesizing some hormones and has the function of promoting growth and development; It is related to the metabolism of cholesterol and helps to prevent coronary heart disease. So vegetable oil is more beneficial to the body than animal oil. It is precisely because of this that people often ignore the restrictions on vegetable oil when preventing fat and losing weight, leading to obesity.

Vegetable oil and animal oil are both high-energy foods, and eating too much will lead to obesity, which has the same effect on this point. In fact, no matter what you eat, as long as you consume more energy than you consume, it will lead to obesity, and it is impossible to see the effect of losing weight.

Myth 1 1: When you lose weight, you should sleep less, sleep with low metabolism and gain weight easily.

Sleep is the lowest time of the day, but it is not necessary to shorten sleep to improve metabolism. First of all, if sleep is reduced, the metabolism of the human body will be reduced at the waking moment, which will make people feel sleepy, thus affecting the energy consumption time of high metabolism. Secondly, most sports recovery is carried out in sleep. If you have less sleep, your exercise recovery will be poor, which is not conducive to the re-consumption of exercise and the improvement of metabolism. Thirdly, when sleep is low, the body's energy supply substance is fat, and the body will secrete lipolytic substances into fat. If you sleep less, you will naturally secrete less substances, and there will be less substances in fat that break it down. Therefore, it is more difficult to consume fat in the activity of consuming fat, that is, it is difficult to reduce other people's fat and your own fat. I hope to make a good rest adjustment, ensure sleep and make better progress.