1, sauna can't lose weight
Running, dumbbells and sit-ups are all on the agenda. Looking at the sweat oozing from every pore during exercise, TA silently cheered herself up: "This is the best evidence that fat is burning! After a week or two, I really lost a few pounds! However, this is not enough.
"At this rate, I won't be able to wear my favorite bikini after summer! So, TA listened to the advertisement, bought a sports suit and went to the sauna. This can not only avoid strenuous exercise, but also burn fat in a sweat!
However, why is the waist circumference still not small and the thighs still so thick?
Can you lose fat by sweating a lot? We all know that people sweat when they are hot. Sweat is 99% water except a little salt and urea.
When the body produces more heat than it emits, the body temperature will rise, and the temperature receptors inside and outside the body will transfer the temperature change to the hypothalamus, the body's thermoregulatory center. Hypothalamus can stimulate sympathetic nerve, increase skin blood flow, increase sweat gland secretion, and take away excess heat by sweat evaporation, thus maintaining body temperature balance.
During exercise, muscle activity generates a lot of heat. In order to maintain normal body temperature, the body must increase sweat secretion to promote heat dissipation. This part of the lost water will really make your weighing scale numbers smaller, but this change is only temporary. As long as you replenish water in time, your weight will soon pick up.
In sauna, although there is no increase in heat production caused by exercise, because the external environment temperature is close to or higher than the body surface temperature, the reduction of temperature difference limits the heat released by the body through air convection and heat radiation, and the human body will also promote heat dissipation by increasing skin blood flow and sweating.
In order to lose weight faster, some people will wrap their bodies with plastic wrap to "sweat" during exercise. In fact, the effect of doing so is like a sauna, and there is no "weight loss" effect at all.
After steaming in the sauna, although he looks as rosy and sweaty as after exercise, this sweating is just a way for the body to regulate its body temperature. At best, it can only dehydrate people, but it can't "degrease", let alone "detoxify".
If you blindly pursue sweating, wear airtight sweat-absorbent T-shirts and sauna suits, and stay in a high temperature environment for a long time, and do not replenish water and salt in time, it will lead to imbalance of body temperature and neuroendocrine disorder, and then heatstroke, dehydration and other situations that require medical intervention. In severe cases, it may even lead to organ failure and life-threatening.
Burning fat? It's not as simple as you think. If you think of the human body as a machine, it needs to burn "fuel" to function normally.
The fuels of human body mainly include carbohydrates, lipids and protein. Although all three fuels can provide energy for the body, in order to improve efficiency, the priority of different fuels is different: sugar is the main energy supply substance, but its reserves are small; Lipids are the main energy storage substances; Protein is the main undertaker of biological activities, and oxidation energy supply is only a secondary responsibility.
In the case of complete oxidative decomposition, each gram of sugar and protein can provide 4 kilocalories, while lipids can provide 9 kilocalories. In terms of quantity, it seems that burning fat is more cost-effective; However, it takes a long time for fat to be mobilized from fat storage cells until it is oxidized to provide energy.
In fact, oxidized fat is the slowest to provide energy, which is why the body gives priority to using sugar to provide energy.
"Sugar" (i.e. "carbohydrate") in ordinary human body is mainly stored in liver and muscle in the form of glycogen, about 380g, which can provide energy of about 1500kcal.
However, moderate-intensity physical exercise (cycling, swimming, running, etc. ) consumes about 600~800kcal of energy per hour. If you don't add sugar, after cycling for about 2 hours or jogging for 2.5 kilometers, the glycogen in your body will gradually run out. After that, the body will begin to turn to fat-based energy supply. In other words, keep exercising for 30 minutes to 1 hour, which seems to be a lot of exercise and makes you sweat, but the energy source is mainly glycogen stored in the liver, and fat hardly participates.
This is why fat is hard to lose.
Want to burn fat quickly? Try exercising on an empty stomach. It is easier to burn fat than short-term high-intensity exercise, running a marathon, or walking in the park for a few hours.
In terms of time, morning exercise before breakfast is a good time to burn fat, because if you stop eating after dinner, your body will continue to be consumed, and in the morning, your body will be almost consumed by glycogen. At this time, in order to maintain the blood sugar level, the body can mobilize more fat for energy, and the efficiency of burning fat is also high. At the same time, in order to prevent hypoglycemia and further improve the efficiency of fat burning, it is recommended to eat one or two biscuits.
In addition to correctly grasping the way and timing of exercise, the diet structure should also be adjusted. This requires controlling the amount of high-fat and high-sugar foods and appropriately reducing calorie intake; But don't go on a diet. If the body lacks B vitamins, lipoic acid, coenzyme Q 10 and minerals, the metabolism of sugar and fat will encounter obstacles.
So dieting to lose weight is not feasible.
Rome was not built in a day, and healthy fat loss is bound to be a long-term process. You can't lose weight overnight. If you want to take the "sweating" shortcut to lose weight quickly, you are doomed to fail.
2, the principle of healthy weight loss
Five principles of healthy weight loss:
Rule 1: Don't eat food that makes your body cold.
Principle 2: Don't eat too much salt.
Principle 3: Take sufficient vitamin B group to promote fat and sugar metabolism.
Principle 4: Take fiber that helps relieve constipation.
Principle 5: Get enough calcium to make bones.
Some nutritionists and sociologists call for moderate weight loss, not excessive weight loss, so as not to affect health and cause harm. It is best to lose weight through natural methods such as diet and exercise. If you need to lose weight by other means, you must choose carefully. It's best to choose external use that is less harmful to the body, so as not to lose weight.
Tips for healthy weight loss:
1, soak natural plants to eliminate fat, take more baths or foot baths at least three times a week to promote blood circulation and strengthen metabolism.
Never go on a diet or lose weight by improper methods. Unhealthy methods such as "three-day apple diet" and "seven-day fasting" are not recommended.
Drink plenty of warm water and drinks, and never drink extremely cold drinks. Otherwise, the success rate of weight loss will be greatly reduced.
4, eat a little spicy food, such as ginger, pepper, pepper, pepper and so on. It has a great effect on warming the body and improving metabolic function.
5, do not eat white sugar, you can use brown sugar and honey instead. Eat instant noodles and monosodium glutamate as little as possible.
Advice to Bian Xiao: If you want to lose weight healthily, you must follow the five rules mentioned in this article. Thin and healthy is king.