First of all, there is no such thing as being thin or fat for no reason. Without knowing where obesity comes from, it is difficult to solve the obesity problem. To break the vicious circle, we need to know where the problem lies and where the fat comes from. The human body must consume a certain amount of energy every day to maintain normal physiological function, immune function, growth and development, metabolism and other life activities. Under normal circumstances, healthy adults should always keep a balance between energy intake and energy consumption from food, otherwise it will lead to weight gain or loss. The root cause of overweight and obesity is that energy intake exceeds energy consumption. Therefore, the essence of weight loss is that the energy supplied by diet must be lower than the actual energy consumed by the body, thus forming a negative balance of energy and promoting the metabolism of excess energy until the weight returns to normal level (excluding secondary obesity, mainly referring to obesity caused by a certain disease (called primary disease)). At the same time, the energy supply of overweight and obese people should consider the minimum energy supplied every day according to the degree of obesity, control the balance between energy intake and consumption, and maintain this balance.
Some people may think when they see this, according to the principle of calorie balance, losing weight is not very simple, just eat less. In fact, dieting (eating less) can indeed make you lose weight in a short time, but it is difficult for you to maintain a healthy and sustained weight loss. This problem can be analyzed from the most common diet-"don't eat in the afternoon".
"Don't eat in the afternoon", as the name implies, means that you will stop eating in the afternoon (after lunch) until the next day. This method can reduce the calorie intake by reducing the normal dinner, and, as far as the current actual situation is concerned, this method is indeed likely to achieve the effect of losing weight in a short time.
Now, let's take a closer look at what our bodies look like when using this method: our bodies may have no energy supplement for more than 15 hours, of which at least 7 hours are more active and consume more energy. In this way, it is easy to achieve the goal that calorie intake is less than calorie consumption, that is, from the perspective of calorie balance, it is easy to achieve the goal of losing weight. But from the actual situation, not eating after noon can't help us lose weight for a long time, because while reducing energy intake, it will also bring two things that are not conducive to weight loss: First, our bodies think that they are in a state of "famine" and will absorb more things at brunch; Second, because our bodies don't get enough energy, we will take the initiative to stop non-essential functions (such as menstruation) and reduce metabolism to survive the "famine". These two things are bound to happen, and the more we go on a diet, the faster and more violent they will come. The direct consequence of this is that it will become more and more difficult for us to lose weight and our physical condition will get worse and worse.
In addition to the above, in the "no food after noon" method, our most common situations include: we often go to eat because we are too hungry in the middle of the night, or we eat too much because we are very hungry in the morning. Of course, whatever happens will make our weight "unbearable".
Scientific methods to lose weight should include: proper calorie intake, adequate nutrition, effective exercise methods and proper psychological adjustment. We summarize it as nice = nutrition+me+calories+exercise, that is, healthy weight loss = nutrition+self+calories+exercise.
Appropriate calorie intake: Based on the authoritative research and conclusion of USDA in the United States, combined with the characteristics and needs of the people who lose weight in China, we have formulated a special calorie budget system. The body's calories are basically taken from the diet. Nutrients in the diet-carbohydrate, fat, protein, alcohol, organic acids, etc. , can provide the body with the heat needed for consumption. Basically, it can be approximately said that the calories of the food we eat are the calories taken in by the body. Of course, after deducting what the body can't absorb, everyone is different, because everyone's absorption ability is different. Reducing calorie intake in diet is an important way to lose weight.
Some basic suggestions are as follows:
To reduce calorie intake, we should choose low-calorie foods on the basis of ensuring nutritional requirements, such as reducing fried and baked foods, replacing bread with rice, and replacing sugary drinks with boiled water.
The total calorie intake per person per day needs to ensure the basal metabolic rate, which should generally not be lower than 1200 calories.
It is suggested to take a step-by-step approach to reduce calorie intake.
Eat a wide range, avoid increasing your diet because of overeating, and have a light taste. Too much salt will keep water in the body. Avoid alcoholic drinks and sugary drinks.
Increasing the amount of fiber in the diet can make you feel full.
Adequate nutrition: during weight loss, a reasonable diet is very important. Many people mistakenly believe that losing weight means constantly controlling appetite, while ignoring the importance of nutrition. As a result, many people lose their health even after losing weight. Every kind of nutrition is an essential substance for our body, and it is also the driving force for our body to adjust itself automatically. Every time the body lacks a nutrient, it is equivalent to taking away this regulatory function of the body. At this time, our health will be damaged and the weight loss project will slow down. You know, there is no conflict between weight loss and nutrition. What needs to be controlled during weight loss is excess oil and calories, not all the nutrients necessary for the human body. At the same time, in terms of diet, losing weight only needs to improve the habit of overeating and adjust the diet content. According to the recommendation of Dietary Guide for China Residents of China Nutrition Society, it is best to include cereals, vegetables, fruits, soybeans, milk, meat and eggs, and oil. Snacks, snacks, chocolate, potato chips and other processed snacks are foods with low nutritional value and high calorie, and are not recommended.
Effective exercise methods: the so-called energy balance means that the energy consumed by the body tends to be equal to the energy consumed. If the weight remains relatively constant, then the body should be in a state of energy balance at this time. If you want to keep your weight down, you must make your body consume more energy than it takes in, and be in a negative energy balance. Exercise is an effective way to increase heat consumption and make it reach a negative balance. Long-term regular exercise can also adjust the energy balance by changing body composition. ? All forms of exercise will increase the oxidation of fat, but only when the intensity of aerobic exercise is low (the intensity of exercise is below 60% of the maximum oxygen uptake), the proportion of fat energy supply is high. In addition, compared with people who have no training or have a low level of daily physical activity, athletes have a stronger ability to use fat. Exercise can not only increase energy consumption, promote and regulate energy balance, but also really reduce fat, so that the human body can establish a new fat balance at a lower level of body fat and regulate body fat. But diet has little effect on fat metabolism. Some studies have observed that changing the fat intake in the diet will change the amount of fat oxidation, but the change is very small, and it is impossible to adjust the fat balance in a short time. During weight loss, aerobic exercise is recommended to burn fat, supplemented by anaerobic exercise to gain muscle. Common aerobic exercises are: brisk walking, jogging, climbing stairs, climbing mountains, swimming, dancing, aerobics, cycling and so on. It is also called endurance sports. Common anaerobic sports are: weightlifting, sprinting, throwing, high jump, long jump, tug-of-war, muscle strength training and so on. Also known as strength movement.
Appropriate psychological adjustment: friends who lose weight, especially female friends, will encounter some psychological problems more or less. Many dieters will become more and more anxious, and the most important thing in their minds every day is "losing weight". Consider the level of energy before eating, weigh yourself every day, worry about weight gain, and try various methods to lose weight. The root cause of these phenomena or behaviors is to pay too much attention to losing weight and ignore the meaning of survival. Life is easy to become monotonous, prone to confusion, and even lead to serious psychological problems such as autism and depression. Paying too much attention to losing weight is also easy to enlarge the small mistakes in the process of losing weight, which makes dieters feel guilty, and this kind of guilt often leads to more mistakes. As mentioned in "Things to Lose Weight": "Losing weight is a big event, but it is only a small thing in life. As long as you develop good living habits, you can make losing weight a simple thing. "
I accidentally wrote too much. I hope friends who want to lose weight healthily can read it patiently. As for other unreliable weight loss methods, I won't elaborate here.
Moderate exercise and healthy diet are the most scientific ways to lose weight.