People who lose weight often take dieting as their first choice, thinking that eating less will of course make them thin. Indeed, deliberately reducing calories or choosing a single food type may lead to weight loss in a short time, but as time goes by, it begins to stagnate, or because the calorie intake is too low and hungry, it simply cannot persist. After returning to a normal diet, you will gain weight and even get fatter. This is what we often hear. Nutritionist Lin Zilin said, imagine the weight change with a seesaw: one end of the seesaw is regarded as "calorie consumption" and the other end as "calorie intake". If you want to lose weight, you must make "calorie consumption" greater than "calorie intake".
3 major "heat consumption"
1, basal metabolic rate
It accounts for 60 ~ 70% of heat consumption. It refers to the heat consumption needed to maintain the functional operation of various organs when lying awake without eating, that is, the heat needed to "live" alone. Basal metabolic rate is also related to age, sex, muscle mass and whether you are sleeping. Eating low-calorie food blindly will force the body to reduce basal metabolic rate in order to maintain its function, but basal metabolic rate is the most important part of calorie consumption, so "eating too little is not conducive to losing weight" is the truth.
2. Activities
It accounts for 15 ~ 30% of heat consumption. Refers to the heat consumed by activities and sports at ordinary times. Correct exercise selection and collocation have a positive impact on weight loss. For example, aerobic exercise helps to maintain fat burning and cardiopulmonary function, while weight-bearing training that can increase muscle mass is conducive to the improvement of basal metabolic rate.
3. Thermal effects of food intake
It accounts for about 65,438+00% of the calorie intake, which is the calorie needed to digest and absorb food after eating. Nutritionist Lin Zilin said that because refined or cooked food has a high degree of gelatinization and is easy to digest and absorb, you can choose more "original" food types than refined food, which can relatively prolong the time required for digestion and thus increase energy consumption.
The other end of the seesaw "calorie intake"
In addition to calorie intake can not be lower than the basal metabolic rate, the proportion of nutrients is also a major point. It is suggested that the proportion of three nutrients in a balanced diet is: sugar 55-60%, protein 15-20%, and lipid below 30%. Therefore, we should not blindly pursue a low-calorie diet, but also pay attention to the distribution of nutrition to avoid nutritional imbalance.
Nutritionist Lin Zilin reminded that people who plan to lose weight should not only have the determination to adjust their diet, but also take a good look at their living habits, and control them well in every link in order to smoothly promote the weight loss plan! Don't force yourself to lose weight in a short time and believe that you can lose weight successfully. Your efforts will not be in vain! (Article authorized to provide/Youhuo Health Network)
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