If you think of the human body as a big water tank, there are three faucets above the water tank and five faucets below, and the water in the box is like the energy stored by the human body.
Three faucets are the channel for human body to obtain energy. They come from carbohydrates, protein and fat in food.
Five faucets correspond to five channels for human body to consume energy:
(1) basal metabolism. Even if we don't move, the body will consume energy to maintain normal operation. This is the largest faucet, which consumes much more energy than daily exercise. Everyone's basal metabolic rate is different, which is related to their age, gender, height, body temperature, genes, weight and body fat rate. Among them, age, sex, height, body temperature and genes are all quantitative and cannot be changed, only weight and body fat rate can be controlled.
However, there is a positive correlation between body weight and basal metabolic rate. If you want to improve the basal metabolic rate, you must gain weight, but this runs counter to the goal of losing weight, so this road is blocked.
There is also a saying that "muscle training can reduce body fat rate and increase basal metabolic rate". For every kilogram of muscle, the human body consumes 13 calories, that is, half a biscuit or a few mouthfuls of milk tea. But in order to gain a kilogram of muscle, it takes at least two or three months to practice crazily, which is too uneconomical.
(2) The calories consumed by the human body to digest and absorb food. Consumption is related to food intake. The more you eat, the more you consume. If you want to lose weight by it, you have to eat more, which obviously deviates from the goal of losing weight.
(3) the energy consumed by the human body to maintain body temperature.
Due to the temperature difference of the environment, the human body needs to consume energy to keep the body temperature constant. When it is cold, the body will generate heat to heat up; When it is hot, sweat to cool down. Both fever and perspiration consume energy.
(4) sleep.
Studies have found that when you don't sleep, your metabolism does improve. In other words, lack of sleep will increase energy consumption. But at the same time, staying up late will overactivate people's sympathetic nerves, increase a series of hormone secretion related to appetite, and make people eat more. Moreover, the human body's activities of decomposing fat need to be carried out at night when the insulin concentration is the lowest. In other words, if you stay up late, your body can't even break down fat.
(5) Exercise and daily physical activity.
This is the only controllable way to consume energy.
The second direction of losing weight: reducing energy intake.
(1) carbohydrates. The staple food we eat every day, whole grains and snacks made from whole grains are all carbohydrates.
If you want to lose weight, you can eat less staple food, eat more vegetables and supplement non-absorbable carbohydrates, that is, cellulose.
(2) fat. The fat absorption conversion rate is as high as 96%. Once eaten, as long as it can't be eaten, it will basically be stored.
Fat metabolism is characterized by "fast forward and slow out", which is most suitable for energy accumulation. If you want to lose weight, you must strictly control the total fat intake.
(3) protein. Protein is the most important substance to maintain the growth and repair of cells and tissues. Long muscles need protein; Protein should also be involved in burning fat. Therefore, even during the period of losing weight, protein not only can't reduce her intake, but also needs to supplement it. Every kilogram of body weight needs to be supplemented with 1~ 1.5g protein every day.