How fat! ? Eat this meal and lose weight tomorrow! ? ? I really envy you. You have such a good figure. Maybe these conversations in daily life just hit your heart? Bitter? : I want to eat and I am afraid of gaining weight; Eating too little, but I'm afraid losing weight will do too much harm to my health. This hesitation to eat or not has become the heart of more and more people. How to lose fat and gain muscle healthily? Is this about calories? Calculation problem? It's a little hard to understand. 1. Why is it easy to be obese? The key to obesity is excessive intake and reduced consumption; It is not advisable to control calorie intake too much. Learn how to handle calories. Reconciliation? , not only to control calorie intake, but also to pay attention to calorie consumption. ? I was born obese, and I get fat when I drink cold water. ? ? I don't eat much every day. Why can't I lose weight? ? When it comes to the reasons why you can't lose weight, everyone has their own opinions, but why do you get fat? Still have to understand? Eat? Here we go. ? Theoretically, it is obese. Studies have shown that obesity is a complex genetic disease, and the degree of obesity of some people is determined by genetics. One more word? What do you want to eat, determined by the intestinal flora? The substances released by intestinal microorganisms and the expressed genes may affect our choice of food and absorption of nutrients, thus creating a body that is easy to gain weight or lose weight. ? Yang Jingge, chief physician of gastrointestinal surgery in the First Affiliated Hospital of Jinan University, explained. Those who say that drinking water will make you fat may only care about a small amount of food for dinner and ignore the snacks and drinks they usually eat. ? The Scientific Research Report on Dietary Guidelines for China Residents (202 1) issued by the Nutrition Society of China shows that residents' dietary intake of high oil and high salt is widespread, and the consumption of sugary drinks is on the rise, especially for people who mainly sell meals and eat out for a long time, and the problems such as excessive intake of oil and salt and unreasonable dietary structure are more prominent. Yang Jingge believes that the key to obesity is to eat too much and reduce consumption, and foods with high sugar, high fat and high carbon water will lead to obesity. However, compared with the latter, foods with high sugar and calories are more likely to make people fat, because sugar is the most direct source of energy, and energy consumption is insufficient. Excess energy can easily be converted into fat and stored in various parts of the body. ? Primitive society mostly relied on manual labor to make a living, and the food was single, so it was eager to meet the needs of the body through a high-calorie diet. Although we are now well-fed, the most primitive memories may have been engraved in DNA. Studies also show that eating high-sugar and high-calorie foods can relieve stress and make people feel happy. Choosing these foods has become one of the ways for modern people to cope with social pressure. ? Chen Dong (pseudonym) from Dalian is 33 years old. His body mass index (BMI) once reached 27.6 kg/m 2, which is overweight. ? It turns out that I often eat fried chicken and pizza, and sugary drinks are also bought in boxes. Tired of playing outside, I always want to order some cups of milk tea to make up for myself. ? Chen Dong said,? The turning point appeared in the physical examination organized by the unit this year. The doctor said that I have hyperlipidemia and I have to change it. ? Wang Jiping, the attending physician of the Clinical Nutrition Department of the First Hospital of Jida University, suggested that free sugar, that is, sugar added separately in drinks, yogurt and coffee, should be eaten as little as possible during fat reduction. ? Many drinks contain fructose. Although fructose does not directly lead to soaring blood sugar and insulin, it is easy to be taken in excess, which easily leads to insulin imbalance and fat accumulation, and its comprehensive harm is even more serious than sucrose. Therefore, we advocate limiting the intake of refined sugar and learning to control sugar scientifically in order to make people healthier. ? Because of the control of sugar, many people who have lost fat have refused to eat staple food, and the ketogenic diet derived from it was once very popular. However, is it desirable to reduce fat for a long time? ? Ketogenic diet refers to a diet with extremely low carbohydrate content, moderate protein content and high fat content, which was originally used to treat intractable epilepsy in children. ? Yin Jie, deputy director of endocrinology department of Friendship Hospital affiliated to Capital Medical University, said? Although fat can increase satiety, it can't provide energy quickly. Coupled with the low intake of carbohydrates, the human body has to mobilize the decomposition of body fat to use energy, and the ketone body produced is used to replace glucose for energy supply, so it can achieve the effect of losing weight in a short time. However, long-term ketogenic diet to reduce fat, some will cause fatigue, hair loss, constipation, and even increase the risk of heart disease, diabetes and so on; For pregnant women, some studies show that it may affect the neural tube development of infants. ? Everything is cooked in plain water, overeating and vomiting? For some people, the mention of calories is always? Are you restless? . But, long-term adoption? Excessive? The new way of reducing fat will not only affect normal body function, but also increase health risks. In fact, it is not advisable to control calorie intake too much. Learn how to handle calories. Reconciliation? , not only to control calorie intake, but also to pay attention to calorie consumption. Healthy fat reduction, reasonable diet, Yin Jie summed it up as: Eat more fruits and vegetables, drink more water, supplement nutrition, and eat less oil and salt; Proper amount of nuts, eggs, milk and meat, the staple food should be whole grain beans; It is safer to eat balanced sugar naturally and organically. ? 2. How to gain muscle? If you want to gain muscle with your naked eyes, it is difficult to do it by eating without strength training. Do you have to study and calories to gain muscle? It is uneconomical to eat only protein's muscle-building method instead of carbohydrates and fat. Ms. Zhao, who works as a writer in Beijing, is thin because her body fat rate is only 10%. It has always been her wish to gain muscle. ? I usually practice casually in the gym. I think the muscle-building recipe recommended by the fitness instructor is a kind of marketing. I dare not drink sports nutrition such as protein powder myself, and I am always worried about side effects. What should I do? ? ? A healthy person does not need to gain extra muscles except for the needs of exercise and aesthetics. Muscle gain is more aimed at the elderly with muscle loss and patients with wasting diseases. ? Yin Jie responded. Under the guidance of professionals, it is feasible for ordinary people to choose nutritional supplements that meet food hygiene standards according to their own needs on the basis of no kidney disease. ? The reporter learned in the interview that sports nutrition is a nutritional supplement to human sports loss, and the related food safety process is very strict. ? Taking consumer goods in protein as an example, China's imported raw materials need to be examined at different levels, from manufacturer qualification to inspection and quarantine, disinfection and sterilization. Before production, it is necessary to recheck the production qualification and test report of all raw materials, and the products after production are strictly prohibited from flowing out before receiving the report from the testing organization to ensure that there will be no food safety hazards and illegal acts in every link. ? Yan Jize, brand manager of Beijing Yi Hao Food Technology Co., Ltd. said. At present, many consumers have some misunderstandings and mistakenly believe that there is no health. Zheng Xixi, an attending physician in the Department of Nephrology, Peking Union Medical College Hospital, said that it is difficult to achieve muscle gain without strength training. ? In order to stimulate muscle protein synthesis, liquid is better than solid in the choice of protein, and protein with high leucine content is the best, so the effect of whey protein powder belongs to the field of muscle enhancement? Ceiling? . For non-professional athletes, eating natural foods, such as milk, beef or other foods rich in protein, can also increase muscles; There is no clear time window for muscle gain. Increasing the intake of protein within 24~48 hours after each strength training can promote muscle growth. However, in order to get the best muscle-building effect, it is recommended to take a small amount of protein many times, such as taking high-quality protein for three meals, supplementing it before going to bed, drinking skim milk, protein powder or eating eggs. ? It's just that protein is good, but he can't be greedy. According to your weight, it is enough to gain muscle by taking 1.6g/kg of protein every day. Excessive intake of protein has no additional effect on muscle gain, but it will bring too much burden to protein metabolism in the liver and protein excretion in the kidney. In addition, Zheng Xixi called for study and calorie gain? It is uneconomical to eat only protein's muscle-building method instead of carbohydrates and fat. ? Because you need carbohydrates to maintain the basic calorie consumption, so that the intake of protein can be used for muscle protein synthesis, otherwise, excessive intake of protein will only be used to provide the calories needed to maintain daily activities, and can not play a role in muscle gain. ? 3. Whether you gain muscle or lose fat, you should return to a healthy body. Anxiety essentially stems from people's negative self-image; Focus on health rather than weight. Health itself is beauty. The data shows that in 2020, the average weight of men and women aged 18 and above in China was 69.6 kg and 59 kg, respectively, which was 3.4 kg and 1.7kg higher than that in 20 15 years. At the same time, comic waist, chopsticks legs, paper man? The waves that have blown in recent years? Showing off thin? The wind reflects that people's anxiety about the body increases with the increase of weight. ? Physical anxiety essentially comes from people's negative self-image. A person with negative self-image has negative self-awareness of body and appearance, pessimistic self-imagination, anxiety and depression. The same is true of weight loss anxiety. On the basis of negative self-image, I think my weight does not meet the social standards, so I fall into it. Weight loss trap? I can't help myself. ? Wei Ping, deputy dean of the School of Education of Hefei University and professor of psychology, told reporters that to deal with physical anxiety, we must first understand that aesthetic standards are very different, and different times, regions and nations have their own unique aesthetics. Secondly, we should pay attention to health rather than weight. Health itself is beauty, it is great beauty. Finally, the psychological state of self-esteem and self-confidence also gives people aesthetic feeling. Your self-acceptance and optimism will permeate the people around you, and such beauty will stand the test of time. Speaking of physical freedom, Miss Li, who lives in Shijingshan District, Beijing, believes that physical freedom is not to indulge her body, but to have confidence in her weight control. ? I'm looking forward to it? Calorie freedom? One day, but I also know that all good things have to be worked hard to get. Losing weight is just a part of life, and you sacrificed your health for it? Beautiful? It may cater to the public, but it will also mark the price for you in the dark. ? In Wei Ping's view, the whole society should form a trend of advocating healthy aesthetics, in which the guidance of the media is very important, not selling physical anxiety and advocating abnormal aesthetics, especially for teenagers. Public figures need to lead healthy fashion with the power of role models. ? From the family point of view, parents should take the lead, and it is difficult for parents who cannot achieve self-acceptance to cultivate their children. Parents' words and deeds will give children strong psychological hints, and they should give them positive comments from the aspects of figure and appearance, so that children can like and accept themselves and create a healthy family atmosphere. Is it necessary for individuals to realize it? Thin is beautiful? Is it a kind of? If necessary, you can seek professional support, consult experts and make a comprehensive assessment of your health. ? On the road of losing weight, Chen Dong's greatest gain should be self-confidence. He told reporters: Now, I don't pursue the changes in the numbers on weighing scale, but care about whether I am really healthy and how I feel. Now everything is developing in a good direction. I have lost weight for 50 days 15kg, and I will stick to it. ? He then added? Equally important, don't wait for your body to sound the alarm before starting to change, because it will be too late. ?