1, the misunderstanding that losing weight leads to aging
Myth 1: Go on a diet and eat a meal replacement bag.
Patient crisis: gastric cancer
The media once reported that a 2 1 year-old girl had stomach cancer. Although it sounds strange, the culprit is repeated weight loss: in order to lose weight quickly, she once only ate bananas or even drank white water every day, and finally lost weight after a hellish weight loss, but she was always hungry, and when she couldn't help it, she would overeat and began to fall into a vicious circle of dieting and overeating. After a while, her stomach finally protested.
Yolanda, a 34-year-old gourmet who died of stomach cancer a few years ago, summed up the reasons for his physical damage: "I didn't take good care of my stomach, my diet was extremely irregular, I was so hungry that I often went on a diet to lose weight. After repeated tossing, my stomach became the weakest organ in my body. "
Health reminder: Dieting and revenge will come in 10 years.
The study found that if you start dieting and lose weight at the age of 25, your health will be damaged after 10 years. Dieting makes only a little food reach the stomach, and the running ability and endurance of the stomach will gradually decline. At the same time, the stomach has to endure the torture of excessive gastric acid soaking. In the long run, the probability of suffering from stomach diseases will greatly increase.
Myth 2: Vomiting, strenuous exercise and taking diet pills.
Patient crisis: anorexia nervosa
Fennie Yuen, a Hong Kong artist, suffered from anorexia because of losing weight. She hasn't eaten for days and doesn't feel anything. Her weight once dropped to 3 1kg. She once told the media that suffering from anorexia made her feel world-weary. Dr. Chen Jue, from the Department of Psychosomatic Medicine of Shanghai Mental Health Center, conducted a special study on 54 cases of anorexia. It was found that 88.9% of anorexia nervosa patients were women, and "fear of obesity" ranked first, accounting for 77.8%. There are many ways for anorexia nervosa patients to lose weight, such as avoiding food that leads to obesity, excessive exercise, defecation and vomiting. The terrible thing about anorexia nervosa is that once you get this disease, it is very difficult to cure it yourself.
Health reminder: go on a diet, reduce quantity without reducing quality.
Even if you want to lose weight, you should eat three meals, properly control staple food and meat, and step by step. It is suggested that fruits and vegetables should not be reduced and milk should not be reduced. Milk has a high calcium content, which is very important for women.
Myth 3: Eat only apples for three meals.
Patient crisis: malnutrition
Eating only fruits, vegetables or bananas without meat and staple food is effective, but there are many dangers in the long run: because our body's energy mainly comes from fat, carbohydrates and protein, if we don't eat meat and staple food at all, protein, fat and carbohydrate will be seriously insufficient, and energy intake will be greatly reduced, thus greatly increasing the incidence of malnutrition, anemia and osteoporosis, thus affecting various functions of the body and damaging health. Diet pills can reduce the absorption of body fat, but also affect the absorption of various vitamins and fatty acids, and also lead to the lack of nutrients.
Health reminder: weight fluctuation and poor resistance.
The American Cancer Research Center has conducted a questionnaire survey on more than 100 overweight healthy women, and 3/4 of them have repeatedly lost weight, each time losing more than 4.5 kilograms. When testing their natural killer cells, it was found that the number of natural killer cells in the human body with the most weight recovery (more than 5 times) was the least, while the number of natural killer cells in the human body with a constant weight for several years was the most.
I hope you won't repeat these three misunderstandings. If you want to lose weight, you must avoid them. Don't let yourself lose weight and get old ahead of time, it's not worth the candle.
2, the main points of walking to lose weight
First, master the correct walking posture.
Incorrect posture will greatly reduce the weight loss effect. "Stride, shake your arms and straighten your back" is the advice of sports experts to dieters. In a hurry, holding an empty fist when marching.
Second, master the effective walking intensity
Walking is a typical aerobic exercise. Energy is mainly supplied by oxygen metabolism, which requires you to reach a certain speed and meet a certain exercise time every time you walk, so that you can fully decompose sugar in your body and consume fat in your body. Therefore, it is necessary to achieve the "effective number of steps", that is, the effective number of walking steps to meet the standard of aerobic exercise. The conditions for becoming an effective number of steps are: you must walk more than 60 steps per minute and walk continuously for more than 10 minutes. In the past, there was either not enough continuous walking time or too few steps per minute, and a lot of useless work was done. In order to make the effective steps more accurate, we should use "coaching" tools such as pedometer to help.
Third, "insist on not giving up" for walking to lose weight
It is unrealistic to consume excess body fat in a week or a month. It is best to keep exercising every day for 40 to 60 minutes at a time. Just like going back to the classroom after class and on the way to and from work, it is the best time to take a walk and get in shape. Then take a pedometer and other coaching tools with you, and you can build confidence in losing weight. Sticking to it for a period of time, walking to lose weight will gradually become a part of daily life and become a more effective means to shape a perfect body and have a healthy body.