Because the wrong exercise actually prevents you from losing weight because of the excessive recovery of your body.

I'm a doctor, and I'm a weight loss expert.

How to do it specifically?

Everyone has learned it in high school textbooks. The human body has two energy supply modes. One is carbohydrate energy supply; Second, gluconeogenesis provides energy. When the body deals with the carbohydrate energy supply mode, eat carbohydrates (staple food, starch, sugar, etc. ) directly provides energy for the body, and the unused energy is stored in fat. This is the reason for the long meat.

Key points of diet control:

First, eat three meals regularly.

Yes, it's as simple as that. You should eat all three meals. Many people suggest skipping dinner or dieting, which will be effective at first, but if you keep this eating habit for a long time, you will encounter a plateau. Why not eat a meal or go on a diet to lose weight, and the final effect is not good? Because hunger will activate your frugal gene PPARs, which will lead to an increase in appetite and a large amount of energy stored in fat, which will affect weight loss. Moreover, if the diet is irregular every day, it will lead to insulin secretion disorder and liver metabolism disorder, which will affect liver fat metabolism and weight loss. Irregular diet may also induce diabetes and gastroparesis. Therefore, it is very important to eat three meals regularly.

Second, don't count the calories of food.

I object to calculating calories, and the theory of calorie balance is not suitable for losing weight. Why? Because the effect of food on your body is not simply counting calories. Because carbohydrates, fats and protein will have completely different reactions when eaten in the body.

Eat 360 calories of carbohydrates, fat and protein, and your body will react completely differently. How much is 360 kcal? That's 90 grams of carbohydrates, 90 grams of protein and 40 grams of fat. At the suggestion of experts who emphasize the theory of heat balance. Eat 90 grams of carbohydrates or 90 grams of protein or 40 grams of fat, and your body changes exactly the same. What is the actual situation?

After eating 90 grams /360 calories of carbohydrates, your insulin is high and glucagon is low, and your body is in a state of strong synthesis, which will pull unused glucose and fat into fat cells and make fat cells grow.

After eating 90 g /360 calories of protein, your insulin or glucagon work together, and your body is in a state of balance, synthesis or decomposition, depending on your physical state when you eat protein.

After eating 40 grams /360 calories of fat, your insulin is low and your glucagon is high, and your body is in a state of decomposition, which decomposes glycogen and fat to provide energy for your body. The reaction is completely different, right? Therefore, weight loss should not focus on calculating calories, but on how to eat three nutrients.

Third, correctly distinguish which foods are low-carbon water.

1, learn to read the ingredient list, not by experience, not by food name.

Fish balls, shrimp balls, ham sausage. . . These are not meat. Look at the ingredients list. Most of them are starch with high carbohydrate content. Lose weight, choose the kind with carbohydrate content below 5%; Scientists have studied different brands and tastes of ham sausage on the market, and suggested: "Golden Gong King without starch" and "Shuanghui Golden Sunshine ham sausage without starch". 100% pure chocolate, with carbohydrate content not higher than 5%, can be eaten. Bainuo, Donabella, French Blue Cat, QMINI will do. (Not advertising, no endorsement fee, because the carbohydrate content is low! )

2. Try to choose fresh prototype food for every meal, and don't eat processed food. If you want to choose processed food, refer to the first one and emphasize it again. You must learn to look at the ingredient list and choose the one with a carbohydrate content below 5%.

3. Avoid trans fats, because the liver cannot metabolize them. Hydrogenated vegetable oil is a trans fat, which is generally labeled as a food containing vegetable cream. Many people will mistake it for healthy food. Vegetable butter is a kind of artificial cream synthesized by introducing hydrogen into vegetable oil at high temperature, which is one of the important causes of hyperlipidemia and fatty liver. Some states in the United States have legislated against the use. Coffee companion, creamer and many cream products are made of hydrogenated vegetable oil. Please distinguish when eating.

4, not all vegetables can be eaten, potatoes, sweet potatoes, pumpkins, corn, lotus roots, yam, taro, if you want to lose weight, don't eat these.

Four, low-carbon water diet operation points

1, how much to eat for three meals:

Diet, three meals, half meat and half vegetables. Quantification: three meals, 1 ~ 2 fist meat, 1 ~ 2 fist dishes, not hungry after eating.

2. How to eat meat:

The slimming effect is from strong to weak: pigs, cattle, sheep, donkey meat, chickens and ducks, eggs, fish and seafood. The higher the fat content, the better the effect. It can be: roasted, fried, fried, fried and boiled. All baked and fried are the best. It is recommended to change meat varieties every day to avoid boredom.

Meat must be rich in fat. When eating chickens and ducks, you'd better take the skin with you. We are not hungry, we have to eat. We are not low in fat. We should eat foods rich in animal fat. Eat less total fat or less fat, the body will feel insufficient calories and will not start fat metabolism!

3, how to eat soy products:

Bean products can only be served with soy milk for breakfast, and don't eat the other two meals.

4. How to eat vegetables:

Vegetables refer to: green leafy vegetables, cucumbers, eggplants, etc. Small tomatoes are not edible. Tomatoes are edible, but some people will lose weight after eating them. Observe for yourself. Never neglect the intake of vegetables. If the intake of vegetables in the first stage is too small, it is easy to cause constipation.

5. How to eat seasoning:

Seasoning, as long as you don't put sugar, it's OK. Salad dressing, Cupid salad dressing, and 2.8 carbohydrate will do.

6. How to drink water:

It is very important to drink more water. In order to burn fat, you must drink more water. Drink if you are not thirsty. Drink 2 liters of water every day. In order to facilitate the calculation, you can buy a 2-liter kettle, carry it with you, drink it slowly, and don't drink it all at once.

Let's stop here first. If you don't understand, you can write privately.

This is because your daily intake is still higher than your daily consumption, that is to say, even if you add the consumption you increase through exercise, your consumption is still lower than your daily intake. To put it bluntly, you ate too much.

In fact, human beings can lose weight without exercise, just by dieting. For example, prison concentration camps, or during the great famine, are full of thin people who are hungry and cold. Like Africa. For example, during the war, when there is no food and clothes, where can there be fat people? You can't get fat if you want to.

Losing weight is actually using the nutritional fat that the human body reserves every day. Losing weight is actually cutting off excess fat. It is not easy to use these excess fats. Because the use of fat requires the body to secrete insulin to burn fat. In order to make the human body secrete insulin, you must first make your daily intake lower than your daily consumption. When you do this for a long time and your shallow nutritional reserves are exhausted, the human body will try to secrete insulin and burn fat to save itself. So you can lose weight. When you start the mechanism of human body secreting insulin and burning fat, you can lose one catty a day.

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