Energy will neither be produced out of thin air nor disappear out of thin air. It can only be converted from one form to another or from one object to another. When some form of energy decreases, there must be other forms of energy increase, and the decrease and increase must be equal. This is the law of conservation of energy in physics. Fat is the most important energy storage substance in human body. According to the law of conservation of energy, the so-called fat reduction is not to reduce energy, but with the reduction of fat, the energy of fat decomposition is bound to be converted into another energy, such as providing mechanical energy for exercise. The saying that people can lose fat without exercise in the market tells people that when fat is lost, energy disappears. The inventor of this weight-loss method, which blatantly violates the basic theory of modern physics, must be an ignorant madman if he is not a greater genius than Newton!
law of conservation of mass
In chemical reactions, mass can neither be created nor destroyed, but can only be changed from one material form to another. The coming and going of fat is no exception. The basic criterion for identifying the authenticity of all weight loss methods is that fat will come and go. Any scientific way to lose weight should be able to clearly explain where the fat comes from and where it goes after losing it. When you come across a diet that has disappeared without a trace, everyone on earth knows that it must be a lie.
Basic metabolic principle
Basal metabolic rate (BMR) refers to a person's minimum calorie intake to maintain life under static conditions. Simply put, if your BMR is 1200 calories, and you sleep all day without any other activities, then you consume 1200 calories on this day.
If you are not very active as an animal, then basal metabolism will account for about 65-70% of your total calorie consumption in a day. Basal metabolism consumes the most calories without exercise, so it will greatly affect the speed of weight loss.
The basal metabolic quantity will also choose clothes and hats, which changes with age, gender, body composition and hormone status, and rarely changes in the short term. Almost in the mother's belly, a person's basal metabolic rate has been determined. But it will gradually decline with age. The appearance of a "life buoy" is the first sign that many gentle and graceful girls reach middle age, which comes earlier than their faces. Due to the rapid development of beauty technology, playboys no longer distinguish a woman's age from her face, but her body will reveal her top secret.
Some people say that 25 years old is a watershed. After the age of 25, even the thinnest people begin to have a small belly, which is not only a beauty problem, but also a health problem. This battle to lose weight is inevitable and protracted. Because as long as you step back, the "enemy" will follow. After the age of 25, the basal metabolic rate will gradually decline, and even if you eat the same amount of food, your body will gradually gain weight. Generally speaking, during the 10 years from the age of 25 to 35, if you don't do extra exercise, your body's basal metabolism will drop 100kcal/ day every year. Muscle consumes 9 times as much calories as the same amount of fat during exercise. Regular exercise will increase your metabolic rate from 6.8% to 7.8%. This means that if you exercise and still weigh 55 kilograms, you can consume about 100 more calories every day even if you do nothing.
Exercise has the greatest influence on energy consumption. During strenuous exercise, the body is like a pot of water boiling on a burning stove, and its metabolic rate can reach 20 times that at rest. Even after the fire is put out, the boiling water will continue to dissipate heat. After the exercise stops, the energy consumption will continue to maintain a high level for some time.
Sex hormones can increase the metabolic rate by 10 ~ 15%, which can undoubtedly be regarded as a "weight loss hormone". Many handsome young men, with the growth of age, lack of maintenance, great pressure and rapid decline in sex hormones, became happy "Muhammad" uncles in their early thirties. Women's weight loss cycle is like the profit and loss of the sun and the moon, and its fluctuation is much greater than that of men. Therefore, women's obesity is more like blowing balloons, fat and thin, thin and fat. Women begin to ovulate two weeks before menstruation, and within two days before menstruation, the secretion of estrogen and progesterone reaches the highest level, which can promote the body to convert fat into energy. Exercise during this time, you will consume 30% more fat.
Dieters are more demanding of themselves than prison guards are of prisoners, and they just want to eat "two little queens and apple cores". At this time, malnutrition will occur, but the metabolic rate will be reduced by 20 ~ 30%. Our bodies have "programmed" food requirements to ensure basic metabolism. If the amount of food you eat suddenly decreases so much that your body often feels hungry, your body will mistakenly think that you are hungry and need balance, and the basic metabolism used to maintain breathing and heartbeat will automatically decrease, thus affecting the normal operation of body functions. People are also groggy, tired and sleepy all day.
In human body, the metabolism of adipose tissue and bone tissue is like a tortoise crawling, and the metabolism of muscle tissue is like a tiger descending the mountain. The greater the proportion of muscle in the body, the higher the metabolic rate; The greater the proportion of fat, the lower the metabolic rate. Therefore, basal metabolic rate is directly proportional to lean body mass. Proper exercise every day helps to maintain muscles and improve the basal metabolic rate of the body, while dieting (extreme dieting) will cause muscle loss and reduce the basal metabolic rate of people.
Thermal balance principle
Calories are the effects of diet and exercise on body weight from a thermodynamic point of view. The result of being fat and thin is just like the weight of both ends on the seesaw. One end of the seesaw is in the mouth, and the heat it consumes determines the weight of one end, while the other end is inside the body, and the heat it consumes is the weight of this end. When the seesaw of "calorie intake = calorie consumption" is balanced, the weight remains stable; When "calorie intake >: the seesaw is biased towards the mouth, the weight shows an upward trend; When "calorie intake"
How long does it take to lose 10 kg? Perhaps in the eyes of dieters, this is a problem. But it is only a matter of time before medical experts quantify it according to the principle of heat balance. To lose a pound, you must consume about 3500 calories more than normal life. German medical scientists have calculated that an 80kg person who wants to lose weight 10kg needs to ride a bike100h, walk for 267h, jog100h and play tennis146h on the basis of a balanced diet. Therefore, mastering the principle of heat balance is like having Wukong's golden hoop, which can change 72 times and make you fat and thin.
Reducing the calorie intake of oral meals and tilting the seesaw towards the body are important ways to lose weight. At the other end of the seesaw, the increase of body heat consumption (= basal metabolic rate+total force activity consumption+food thermal effect) is another important way for the seesaw to deviate from the body.
How to improve basal metabolic rate has been introduced before. If the total consumption of physical activities is compared to a person's total income, then the daily consumption of physical activities and the extra consumption of sports are the wages and bonuses that constitute income. Under normal circumstances, the salary is basically fixed, and the bonus will vary greatly because of the performance. In other words, the extra consumption of exercise is the main factor that produces the difference in weight loss effect. Different from our general cognition, the consumption of exercise is not only the heat it directly consumes, just as investment is not just the recovery of capital. Exercise to lose weight is more like a good investment. Exercise can get at least three benefits: exercise needs to consume calories directly; Metabolic consumption promoted by exercise; The increase of basal metabolic rate caused by long-term continuous exercise.
The thermal effect of food just confirms the proverb "You must take what you want first". The human body needs extra energy consumption in the process of digesting, absorbing, transporting and ingesting food. Among them, protein's special food has the largest effect, which is equivalent to consuming 30% of its own energy, 5%-6% of carbohydrates and 4%-5% of fat. A dieter is undoubtedly the most generous person in the world in releasing body energy. Therefore, if you want to donate more calories, you should increase the proportion of protein in your diet.
From the above analysis of the principle of heat balance, we can see that a reasonable diet and regular exercise are effective ways to lose weight continuously.
Principles of fat decomposition and synthesis
The process of fat metabolism is like buying gold to preserve its value. People exchange inexhaustible money for gold to preserve their value, and then exchange gold for money when they need it. Gold is just a form of currency preservation. When the intake of energy-supplying substances exceeds the energy consumption, the excess part can be stored as synthetic fat, and when the intake of energy-supplying substances is insufficient, the stored fat is used for decomposition and energy supply. In this process, fat is only a form of energy conservation. Once the foreign oil and water is very fat, we not only don't need to use the stock fat, but also constantly add new fat to the stock, and finally we will form the most gnashing thing-fat.
The fat in the body is not the fat when we eat a lot, just like whether it is US dollar bills or RMB, as long as it exists in the form of money, it can be converted into gold bars. The rice, white flour steamed bread, cocoa cola, apple juice and melon seeds we eat can be converted into fat and stored in case of famine or earthquake. It's a pity that it's a good year now, and it's getting fatter and fatter, and the days of famine are hard to meet in a hundred years. For beauty and longevity, people began to wonder how to consume these fats. Fat at this time should be "hard-won as gold", but on the contrary, how to get rid of this pile of fat on citizens has become a major event that many presidents in developed countries can't sleep at night.
Just as gold can only be consumed when it is converted into cash, the utilization of adipose tissue stored in the body also goes through complicated processes such as lipolysis and mobilization, fatty acid transport (FFA), skeletal muscle uptake of plasma FFA, and mitochondrial oxidation of FFA. During exercise, the FFA mobilized by fat hydrolysis is much greater than the carrying capacity of blood and the oxidative decomposition capacity of mitochondria. Two-thirds of FFA is esterified again like gold, and only one-third of mobilized FFA enters the blood circulation and is decomposed and utilized. Therefore, the key to accelerate fat decomposition is not the hydrolysis and mobilization of fat, but to improve the transport of FFA and the oxidation ability of mitochondria.
Therefore, the elimination of adipose tissue stored in the body is essentially that fat is oxidized and decomposed into co2 and h2o in mitochondria of various tissues and cells, and energy is released at the same time and converted into other required energy forms (such as mechanical energy of exercise). Just like the consumption of gold is converted into cash in the bank, and then exchanged with toy dealers for Christmas gifts for children. Fat can be decomposed to release energy only through oxidation reaction. On the other hand, the stored fat will only be passively utilized and decomposed when the human body needs more energy than usual (such as exercise). Those weight-loss methods that shout "You can burn fat when you sleep" can only fool fools, and those who know it will know that it is an idiotic dream.
Principle of lymphatic circulation
The blood circulation of the human body is like a flowing river, while the lymphatic circulation is only a trickle in the human body.
Compared with blood circulation, lymphatic circulation is really a stream, and the lymphatic vessels are very thin, and most of them are invisible to the naked eye. A little thicker, even if it is visible, it is only as thin as hair. The ends of lymphatic vessels are slightly thicker and much thinner than matchsticks. If you want to massage such fine lymphatic vessels in vitro, I'm afraid Hua Tuo's reincarnation is impossible. What's more, the flow speed of these "streams" is extremely slow. In the largest lymphatic vessel, the flow per minute is less than 1 ml, which is obviously far from the blood circulation of the "big river". There is no point in massaging lymph.
An important feature of lymphatic circulation is one-way flow, which does not form a real circulation. Lymphatic vessels are blind-ended tubes with one end closed, and there is a one-way valve in the tube. Tissue fluid can only flow in, but not back. This determines that the so-called "lymphatic detoxification" and "lymphatic lipid excretion" are big lies fabricated by people who lack medical common sense for the benefit.
On the way through lymphatic flow, there are many oblate lymph nodes with a diameter of several millimeters to several centimeters. They are a special structure of human immunity, which only plays three roles: one is the quarantine checkpoint of lymph, which is responsible for intercepting and destroying bacteria and viruses mixed into the stream. The second is to produce lymphocytes, which are transported into the blood through "flow" to maintain human immunity. The third is to produce special weapons against bacteria and viruses. Antibodies, which track and attack invading enemies as accurately as missiles. Lymph nodes play an important role in human defense system. But there is no effect of "detoxification" or "fat discharge".
Excretion principle of metabolic waste
Metabolic waste refers to carbon dioxide, water, urea and other substances that are not needed by human body due to the decomposition and utilization of organic substances (including sugar, fat and protein) in human cells. These substances are excreted in the human body mainly through three ways: lung, kidney and skin. Kidney and skin excrete the same components, such as water, inorganic salts and urea; The lungs excrete carbon dioxide and water. The large intestine is a substance in the intestine, not a waste after metabolism, but a food residue. So it's called rejection. The main excretory pathway of the human body is like the waste water ditch of the human body. Fat is not a waste of cell metabolism, and of course it can't be excreted directly from the waste water ditch. This is the knowledge in junior high school biology textbooks. Those ignorant people who brazenly claim to "lose fat and lose weight" must have never even learned junior high school biology!