1. Do you have to "diet" to lose weight?
2. Do you need exercise to lose weight?
3. Can skipping a meal really help you lose weight?
4. Which is better, eating less or eating more or eating less?
5. Do you really need to calculate calories accurately to lose weight?
6. Which is more suitable, a low-carbon water diet or a low-fat diet?
7. Why do most dieters advocate low carbon?
8. Is short-term intermittent fasting helpful?
9. How can I lose weight without losing my muscles?
10. How fast is it appropriate to lose weight?
1 1. Is the intestinal flora important?
12. Is there really a natural obesity constitution?
13. Why do I eat less than others and get fatter?
14. What is the most effective remedy after indulging in eating?
15. Besides diet, what else will affect weight loss?
16. Can I just drop a part?
Why did I rebound?
18. Why can't I insist?
19. what should I do when I enter the platform period?
20. What is a successful weight loss?
Two. Food choice theory
1. Does the dietary recommendation guide meet the weight loss needs?
2. Does high protein really hurt the kidney?
3. Is fruit really inedible?
4. Can I eat sugar substitute?
5. Will salt affect weight loss?
6. Can I drink whole milk to lose weight?
7. What oil is suitable for intake during weight loss?
8. Can dietary fiber really help you lose weight?
9. Can junk food be eaten?
10. Do foods with low GI value and high GI value really affect weight?
1 1. Is it really ok to cut staple food for a long time?
12. Can I take multivitamins and mineral tablets during my weight loss?
13. Can I drink black coffee/lemonade to lose weight?
14. Can Chinese medicine continue to recuperate during weight loss?
15. Can I continue to drink homemade enzymes during weight loss?
16. Will Ejiao Cake, Wuji Baifeng Pill and Chinese Patent Medicine Pill affect weight loss?
17. Is it important to drink water during slimming?
Third, the theory of fitness assistance.
1. If exercise can't lose weight, then why should I choose?
2. How can I develop vest line and abdominal muscles?
3. What kind of exercise suits me?
4. If you give up halfway, will it affect your weight loss?
5. Will muscle gain make people lose weight faster?
6. Will it be too strong because of fitness?
7. Should I gain muscle or lose fat first?
8. What can I eat to gain muscle without affecting fat loss?
9. Intermittent high-intensity exercise or aerobic training, which can help you lose weight?
10. Do I need extra protein powder and creatine?
1 cognitive theory of reducing fat
Do you have to "diet" to lose weight?
Dieting is a far-fetched statement, but I have to say, yes. Many systematic weight loss methods need to control diet.
In the eyes of people who don't understand, as long as they eat less, they all belong to "dieting", but "dieting" and "controlling diet" are simply worlds apart. The former belongs to eating less without scientific content, such as eating apples or vegetables in rice porridge for several days, while "controlling diet" is considered as a high-end operation.
That is to say, under the premise of creating a certain calorie gap, scientifically adjust the nutritional ratio of food intake every day, so that the body will not lose a lot of muscle tissue and maintain the stability of metabolism.
Do you need to cooperate with exercise to lose weight?
No need. Although exercise is good for maintaining physical and mental health, compared with diet control, exercise can't play a particularly important role in losing weight. The so-called increase in energy consumption is negligible. If you have no exercise habits before, you don't have to struggle.
If you are too entangled in exercise and do not pay attention to diet control, it is easy to get fat.
Can skipping a meal really help you lose weight?
Skipping breakfast or dinner will not have any effect on weight loss in essence. Because the calorie intake is more suitable for this problem.
Some studies have pointed out that skipping breakfast will make you fat, but at the same time, eating breakfast will increase your intake and make you fat more easily. The opposite view is that it blurs the relationship between calorie balance and weight loss-related experiences.
Many studies have proved that skipping breakfast can easily lead to weight gain, but most of them belong to correlation research rather than causality research. In fact, most of the reasons are that people who don't eat breakfast usually lead irregular lives. The advantage of breakfast is that it helps to control the calorie intake at lunch. Similarly, people who skip dinner tend to feel hungry and overeating late at night.
Which is better, eating less or eating more?
Which experience is better, and which one can effectively control calories, but it is recommended to eat three meals regularly.
Do you really need to calculate calories accurately to lose weight?
For most obese people who eat irregularly all the year round, it is not necessary. With the help of dieticians, adjusting diet structure and food intake can widen the calorie gap under the premise of scientific diet control.
And a person who has a high standard of figure often has a deep control and understanding of the influence of food choices on the body, and can keep a good figure without counting calories.
Which is more suitable, a low-carbon water diet or a low-fat diet?
You can try it, as long as you control the total calorie intake and have sufficient nutrition.
According to the concept of low carbon, as a non-essential nutrient among the three major nutrients, in theory, the human body can rely on gluconeogenesis for energy supply in the case of long-term carbohydrate deficiency. However, current nutritionists believe that the quality of carbohydrate intake is more important. For example, switching to varieties with lower GI and GL, or diversification, is a healthier choice. It is very dangerous to refuse all foods rich in carbohydrates for a long time without accurately calculating the total energy intake. But the concept of low fat is gradually decreasing with the development of the times. It is found that fat is an essential nutrient, and insufficient intake may lead to uncontrollable physical abnormalities.
No matter which diet method, it can be adjusted according to the actual situation of the body, control calories, and help alleviate the metabolic disorder caused by overweight and obesity. But long-term use is not recommended.
Why do most dieters advocate low carbon?
Most dieters, or dietetics, advocate low carbon for three main reasons.
First, sugar can stimulate the secretion of dopamine and serotonin, which makes people addicted to a happy feeling, similar to addiction, and the heat will easily get out of control.
Second, a low-carbon diet is full, which is more conducive to calorie control.
Third, short-term low-carbon can consume glycogen, help decompose fat, restore insulin sensitivity, play the role of glucagon and growth hormone, adjust the structure of intestinal flora, and let the body adjust itself and recover.
Does short-term intermittent fasting help?
There are several ways of fast food: 18 hours, 24 hours, the next day, two days a week, and even dangerous long-term fasting (more than a week, against trying).
In a 6-month mouse study, scientists found that regular fasting for 2-4 days would promote the regeneration of new white blood cells, proliferation and reconstruction of the immune system.
Other studies have also shown that staged fasting may also play a role in losing weight and controlling metabolic diseases in overweight people. When suffering from serious diseases such as heart, brain, liver, kidney and lung, it is best to stop eating under the guidance of professionals.
How can I lose weight without losing my muscles?
Most scientific weight loss processes are accompanied by new metabolism+fat+muscle decline, but it is not difficult to consider how to maximize muscle retention: to supplement enough high-quality protein.
How fast is it appropriate to lose weight?
Large cardinality is fast and small cardinality is slow. Generally speaking, it is possible to lose 3~4 kg per week for a large base of more than 200 kg under scientific control. Considering the influence of height, it is reasonable for a small base to lose 3~ 10 kg in 42 days.
Is intestinal flora important?
Much more important than most people think.
Their number is so huge (the total number of human cells is about 40 trillion to 60 trillion, while the number of bacteria in the intestine is about 100 trillion under normal circumstances, far exceeding the number of human cells). In this way, it will affect personal physical behavior, such as being unconscious in the middle of the night, rummaging through the cupboard for food, such as overeating, which is like falling into the abyss at a certain moment. It may be that these little guys are doing evil in the dark and influencing your judgment by secreting various hormones. Moreover, every time after eating, drinking and living irregularly, the disordered intestinal flora "binds" the body's fat metabolism genes. It is difficult to consume fat, and the activity of synthetic fat is improved.
Is there really a natural obesity constitution?
Apart from the influence of genes and diseases, most people with so-called "easy-to-fat constitution" do eat a lot.
Why do I eat less than others and get fatter?
If you obviously eat less but gain weight on the premise of accurately calculating the intake, please be sure to see a doctor to check whether there are metabolic disorders and other related problems.
What is the most effective remedy after indulging in eating?
Keeping a mentality and eating and drinking occasionally can help you lose weight continuously under reasonable arrangements. It would be a good choice to choose a light diet for a day.
Besides diet, what else will affect weight loss?
20 points: diet
20 points: Sleep, drinking water, stress, illness, physiological period, doing other things while eating, excessive exercise, drugs, etc.
30 points: intestinal flora system
The remaining 30 points: genes
Can I just drop a part?
Weight loss is generally affected by genes, metabolic environment in the body, regular activities and parts of exercise, which will cause different people to have different girths in different parts, and the extent of body fat decline will definitely be different. If you want to go to partial weight loss, you should change to local special sports and diet adjustment, and the effect will be better.
Why did I rebound?
Except unscientific fitness methods, such as diet. For most people who obviously choose a healthy way to lose fat, but still bounce back, they often regard this way as a phased task, not a long-term life state, or fundamentally, this way is not suitable for them.
Once the original unhealthy diet with high calorie is restored, the rebound will happen sooner or later. The most effective way to lose weight without rebounding is always a method that can be maintained all the year round and has been integrated into life.