"There is a reality show called" Super Weight Loss King "on NBC TV. The rule of the game is that the champion will get a reward of $250,000 within 30 weeks. Generally speaking, athletes' height and body mass index (BMI) are above 40. General champions will lose at least 45% of their weight through diet and exercise. /kloc-in the 0/5 season, the champions even lost 59.6% of their weight, from "severe obesity" to "underweight".
However, six years later, only 1 of 14 people kept in shape, while others gained weight again, even before the competition. The only successful person, compared with the average person with the same weight, has to eat less than one meal a day with terrible perseverance and endure hunger for a long time in order to continue to lose weight quickly. "
If this example is a bit remote and extreme, perhaps the data is more convincing: in the next five years, 95% dieters will return to the level before losing weight, which means that only 5% people will really lose weight.
This is the truth of losing weight: it may take you only a while to lose fat, but it will take you a lifetime to maintain this result.
As we all know, obesity has a famous calorie formula. When the intake is greater than the consumption, the excess heat will be converted into fat by the body and stored in fat. No matter what form and way to lose weight, the unchanging principle is to make the calories consumed more than the calories consumed, and the body will decompose fat because it needs to make up the difference.
1
The intake and consumption of calories is an unavoidable topic to lose weight. There is only one way to consume calories, and that is dieting.
There are three main ways to consume heat:
One is resting metabolism (also known as basal metabolism);
Second, activities (all words and deeds and sports);
Third, digest food.
Among them, the energy consumption of basic metabolism accounts for 60%-80% of the total energy consumption of the body, and all other activities, whether for eating or walking, running, doing housework, reading, smiling and talking, only account for 20-40% of the total energy consumption.
In other words, most of the calories consumed by our bodies every day are not in conscious exercise, but in unconscious consumption. You have to maintain your breathing, heartbeat and body temperature, endocrine, decomposition and synthesis, excretion and circulation, and ensure that neurons and skeletal muscles can operate normally ... The resting metabolism of ordinary adults is almost 1, 200- 1, 500 calories a day, and the energy consumed by walking 10,000 steps a day is only about 300 calories, which is not available to ordinary people.
2
Why can you lose fat in a short time?
The key to short-term weight loss lies in strengthening exercise and diet adjustment. Exercise to lose weight is easy to understand, that is, to increase the energy consumption of the body; There are two key points in regulating diet, one is to control the calories contained in eating food, and the other is the energy needed by the body to digest food. The lower the former, the less energy is consumed, and the higher the latter, the more energy is consumed.
But if you want to keep fit for a long time, you must keep a balance between static metabolism, exercise and diet.
The most unfortunate thing about losing weight is that in all kinds of improper rapid weight loss, the static metabolic rate has dropped, and the adjustment of exercise and diet (really few people can insist on exercise and diet during rapid weight loss) has also dropped. This is the so-called obesity constitution-don't blame the genes. Although genes have influence, in this process, most of them are caused by themselves, and genes are very wronged. If you want to stay healthy, you must work harder than people of the same weight.
On the contrary, the best way to lose weight is to improve the level of resting metabolism-imagine that people with high resting metabolism, even if they eat the same food and absorb the same amount of calories as people with the same weight, can be consumed by the body itself without exercise, and naturally will not gain weight. This is all kinds of thin physique that people envy and hate; People with low base generation are different. They don't exercise after eating, they can't consume their bodies, but gain meat.
Losing weight, in fact, the slower the better, the slower the basal metabolism can keep up with the adjustment rhythm, and the easier it is to form a virtuous circle.
Losing weight is a radical and profound change in concept, lifestyle and eating habits.
In the last article, we learned that the calories consumed by basal metabolism are the bulk of the total calories, so what is basal metabolism? What effect will it have? What impact will decline?
The so-called static metabolism, that is, the so-called basal metabolism, is the energy that the body needs to consume without eating or drinking in a day. Written meaning refers to the energy that the body must consume in order to maintain life.
Basal metabolism has several characteristics:
1, basal metabolism is affected by age. A high basal metabolic rate means that your physical skills are young, on the contrary, your body is declining. This is why middle-aged and elderly people are generally prone to obesity, because their physical skills have declined, but their eating habits and living habits have not been adjusted in time. On the premise of the same calorie intake, the calorie intake is reduced, the muscles are atrophied and the fat is grown. Because of the vigorous growth of body tissues in infancy, the basal metabolic rate is the highest, and then it gradually decreases with age, as shown in the figure.
Figure: Normal basal metabolic rate of different sexes and ages.
2. Affected by gender. Male, young, resting metabolic rate is generally high.
3, affected by the number of muscles. This is easy to understand. Skeletal muscle is a big energy consumer, so it has more muscles and a higher resting metabolic rate.
4. Affected by body surface area. The total basal metabolism of human body is obviously different with different body types, and the basal metabolism is directly proportional to the body surface area of human body. Rubner found as early as 1894 that the basal metabolic rate is relatively constant if expressed by unit body surface area. The body surface area of human body is significantly related to weight and height. In 1930s, Stevenson put forward a formula to calculate China's human body surface area.
Why does the only successful fitness player in Super Weight Loss King need more strength and perseverance to keep fit? Because although his weight has dropped rapidly, his basal metabolic rate has also dropped. The body consumes less calories, so he can only eat less calories to keep a certain amount of exercise and endure hunger for a long time to keep fit. Those players who gain weight again bounce back, but their resting metabolic rate can't come back. They lost the temptation of huge rewards in the competition, exhausted their willpower and could not bear long-term hunger. The scary thing is that they eat the same amount of food, more calories are more easily converted into fat, and they gain meat faster than people of the same weight!
So, the question is, what factors are affecting basal metabolism? How to lose weight correctly by regulating basal metabolism?
The basal metabolism is clear and the basal metabolic rate should be well understood. Basal metabolic rate is the body's ability to consume energy.
Do you feel that the recent exercise effect is not obvious? It is impossible to lose weight continuously by losing weight per meal? This situation is often the reason for the decline of your basal metabolic rate. Basal metabolic rate, the basal metabolic rate is high, the energy carried by food will be fully consumed, and there will not be too much energy left in the body to be converted into fat. Once the basal metabolic rate becomes low, high-energy substances such as lipids and sugars cannot be fully consumed and remain in the body, and will gradually accumulate and be converted into fat storage.
There are several tips to cultivate high metabolic lean physique: first, improve basic metabolic exercise and reduce the exercise form of LSD. The definition of LSD is: long-distance jogging refers to long-distance jogging, and it can also be extended to any other aerobic exercise, such as long-distance slow swimming, long-distance slow cycling, long-time climbing stairs and mountains, and so on. Although this kind of exercise helps to train endurance, it is not conducive to muscle exercise, but it is more likely to lead to muscle consumption, which is why marathon runners and cyclists will be thinner, but they have no muscular bodies. Generally speaking, only professional and semi-professional runners who often run will increase their endurance through irregular LSD, and ordinary people should do less. People who take more LSD and don't pay attention to maintenance are more likely to run their knees.
Since basal metabolic rate is so important, what factors can improve basal metabolic rate?
1, season
When the weather is cold, the basal metabolic rate will slow down, the calorie consumption will decrease, and people will naturally become fat. Now that the season has changed to autumn, the weather is getting colder and colder, and improving the basal metabolic rate has become a key to lose weight in autumn.
Step 2 sleep
Sleep mode can improve basal metabolic rate. People who often stay up late will have bad consequences because of abnormal work and rest: (1) metabolism is usually poor; (2) The endocrine disorder caused by leptin in fat cells and hunger hormone secreted by the stomach, if you have a good appetite, you will easily consume more calories. In the long run, your body will continue to collapse like a balloon.
Of course, if you really can't go to bed early, please try to sleep for 7 hours.
Step 3 exercise
Skeletal muscle is a large family that contributes to basal metabolism. Strength training can increase muscle content and strength, and improving muscle strength can also increase basal metabolic rate.
It is best to do strength training 2~3 times a week for about 20 minutes each time. However, due to hormonal factors, it is difficult for women to grow muscles when doing strength training.
Supplement protein.
Accumulating a large amount of protein helps to promote metabolism, burning 150-200 calories every day.
About 20%-30% of your daily calories come from protein. It is best to try to eat some protein-rich foods such as lean meat, fish and shrimp, bean products, low cheese and milk for every meal or snack.
4. Eat breakfast every day
Breakfast is very important for accelerating metabolism and losing weight. People who eat breakfast lose weight more easily than those who don't.
This is because when you sleep, your metabolism will slow down; And it will only pick up when you eat again. If you don't eat breakfast, your body's ability to burn calories will not reach the normal level before lunch.
Drink enough water.
After drinking a large glass of water, people's metabolism will be accelerated by 30%. If you drink 1.5 litres of water every day, you can burn 17400 calories every year and lose 5 kilograms.
Increase the frequency of diet
Compared with three big meals a day, eating less and eating more can avoid the excessive heat of a big meal from being converted into fat and maintain a vigorous metabolism level. Try to keep it within 2 ~ 3 hours and no more than 4 hours between meals to avoid overeating after hunger. At the same time, make sure that every meal must have protein food, because it is an enhancer of metabolism.