In this era when the temptation of food can be seen everywhere, and it is difficult to hold back your appetite, having a slim figure has become the new king sought after by everyone. Overwhelming slimming information, coupled with other people's intentional or unintentional negative comments on fat people, makes us pay more attention to the figures in weighing scale. Although as long as the weight is within the normal range, we really don't have to care too much about chubby somewhere, but if we are overweight, how can we lose weight correctly and reliably?
Lose weight: Dare to ask where the road is?
There are many ways to lose weight, many of which are recognized through research. Among the methods to lose weight, the most powerful ones are drug therapy represented by Seneca, and weight loss surgery such as reducing stomach. But both methods have to go to the hospital, spend a lot of money, and finally suffer from various side effects. Although the weight is probably expected, the fun of life is gone.
Drugs and surgery are not realistic, so "shut up and open your legs" has become one of the few simple and reliable methods to operate.
But let's not talk about how to increase exercise. Just managing diet reasonably is a university question. Breakfast must be eaten, but there are many ways to limit calorie intake, such as eating less foods with high sugar and fat, controlling the amount of food per meal, using processed meal replacement with fixed calorie value, or living only on protein milkshake.
An influential saying in the weight loss circle is that if you want to lose weight successfully, you must limit the sugar that makes you fat. So, if the calorie intake is not from sugar, will it reduce the weight loss effect? In the latest issue of Cell Metabolism, Dr. kevin hall of the National Institutes of Health made a detailed study.
Who has better fat-reducing effect on low-fat diet or low-sugar diet?
Reduce fat: sugar or fat?
The researchers recruited 19 obese patients and conducted a two-week experiment in the metabolic ward. There, every bite of food they eat is carefully designed and strictly monitored-the calorie intake is 30% lower than the basic diet.
This 30% calorie loss comes only from sugar in the first stage and fat in the second stage. The results show that limiting sugar intake can significantly promote the oxidation of body fat, but limiting fat intake can not. However, the fat-reducing effect brought by restricting fat intake is obviously higher than that brought by restricting sugar-the same is to reduce calorie intake by 30%, which comes from fat and sugar, and has completely different effects on the body. Compared with sugar restriction, limiting fat intake may be better in reducing fat.
However, although this result is supported by the mathematical model, the same model also predicts that this difference will tend to decrease with the passage of time. In addition, there are not many subjects in this study, so even if this phenomenon is found, Hall finally failed to give people who want to lose weight a more accurate new direction based on the results of this experiment.
Rebound: The lost weight is not spilled water.
In the laboratory, researchers are not so smooth on the way to study weight loss methods; Outside the laboratory, people who want to lose weight also encounter many difficulties. No matter whether you use drugs or diet plus exercise, you can lose weight to a certain extent, but in the long run (about one year later), the weight you lose will rebound to varying degrees. Hard belly, in the years to come, always seems to come back to you quietly.
Why is it more difficult to keep weight after losing weight than to lose weight? This is because after we lose weight, the body's basic metabolism also slows down. Basal metabolism is the energy we consume to maintain the functions of various organs (such as breathing), accounting for about 70% of our daily energy expenditure. When we are overweight, our bodies consume a lot. Once we lose weight, the amount of food we need is about the amount we eat when we lose weight, or even less. And if you accidentally eat too much, your energy intake will exceed.
And the weight difference between us is determined by genes. Therefore, even if many people can lose weight successfully, it is useless to you, and it is not necessarily that you are not trying hard enough to lose weight yourself.
Recipe: the best that suits you.
Although Hall failed to design a complete diet for everyone, he gave a very incisive suggestion: "The best diet is the one you can stick to."
Indeed, it is meaningless to control diet or exercise if you can't persist. Even if our goal is to eat more vegetables every meal or go out for a walk after dinner, it will be excellent for a long time. Of course, living habits are hard to change. If necessary, you can ask your relatives and friends to help you supervise and even invite them to participate. With peer pressure, we are usually more motivated.
Exercise: put your mind right and make good use of help.
It is important to set goals, and it is also important to have appropriate psychological expectations. Although in an ideal state, obese people should lose about 0.5 kg per week within six months. But the reality is that for people who are already overweight, losing weight doesn't have to be reduced to "normal weight" to be successful. As long as you can keep yourself from getting fat, or lose 5%- 10% of your weight and keep it for 1 year or longer, it is a great achievement that can really improve your physical condition.
If you feel that it is too difficult and stressful to lose weight, you can also consider asking a dietitian for one-on-one interview guidance. First, fully understand the eating habits of each customer, and then put forward a series of feasible suggestions on the basis of respecting the eating habits of customers. Finally, the customers themselves choose what they think they can do from these suggestions, and complete the change of eating pattern with the help of dieticians.
Finally, for people with normal weight (body mass index is between 18 and 25), how to eat healthily, cultivate the habit of regular exercise and adjust their mental state is far more important than the figures in weighing scale.