There are also dieters who go home to eat high-calorie snacks such as peanuts and potato chips after exercising in the gym, and then complain about the poor weight loss effect; There are also some men who just can't eat fat. In order to become strong people, they only know how to eat more and exercise less, but they don't know that only the combination of exercise and nutrition can reshape their bodies. Therefore, a very important part of sports nutritionists' work is to help them get out of the misunderstanding of nutrition and persuade them to change their wrong ideas about nutrition.
Common misunderstanding 1:
It doesn't matter what you eat as long as you exercise.
Some people exercise well, but the effect is not great. Why? Because we ignore the fact that people who exercise regularly need more nutrition than those who are used to sedentary; Without the best nutrition needed by the body, it is impossible to achieve the expected effect.
If after intensive training, the body can't even meet the nutrition it needs to recover, how can it improve its physical condition? It's like a lighter without fuel-it sparks, but it won't catch fire. Imagine that you are sitting there with a lighter without fuel, and you have to throw it away. There are many people who hold this attitude towards training. They started training, but the diet was unreasonable, and then they gave up in disappointment. Therefore, from now on, we should accept the fact that nutrition is as important as exercise, because it can effectively help bodybuilders recover from fatigue, burn fat, increase muscles and improve their health. Only in this way can we make further progress on the road of obtaining ideal fitness effect.
Common misunderstanding 2:
If you can control yourself, eat as little as possible.
Although diet control is very helpful to lose weight, there must be a limit to dieting, not eating as little as possible. On the one hand, excessive dieting can easily lead to gastrointestinal dysfunction, affect health, and even lead to anorexia nervosa; On the other hand, excessive dieting will also reduce the body's metabolic rate and reduce calorie consumption, which is not conducive to weight loss.
Common misunderstanding 3:
You can lose weight as long as you exercise more and don't control your diet.
The most basic principle of weight loss is the negative balance of calories, that is, more calories are consumed and less calories are consumed. After exercise, the weight does not decrease but increases, which is nothing more than two situations: first, the consumption is not enough during exercise; Second, excessive calorie intake after exercise. Some people think that as long as you take part in sports, no matter how many calories you consume, you will eat and drink after exercise, and the added calories far exceed the consumed calories. How can this not be fat? It can be seen that the correct way to lose weight is to insist on physical exercise and reasonable diet.
Common misunderstanding 4:
Muscle growth needs high protein and eat more eggs.
Muscle growth does require adequate intake of protein. In bodybuilding training, in order to meet the growth of muscles, the daily intake of protein needs to reach 1.6 to 2g/kg body weight. When eating such a large amount of protein, if the food is not properly selected, the "by-product" may be excessive fat intake (some bodybuilders eat 10 eggs every day to supplement protein and 64g protein, but at the same time they will consume 50g fat and about 3,000g).
Therefore, when supplementing protein, it is necessary to choose foods with low fat content, such as skinless chicken, beef, fish and whey protein.
In fact, there are still many misunderstandings in sports nutrition. We will analyze it with you in the future, so that friends who are interested in sports nutritionists can clearly identify these misunderstandings and tell others in their own language to help them change their wrong eating behaviors and accept healthy eating concepts and methods.
At present, there are few sports nutritionists in China. Many sports nutritionists also hold other jobs at the same time, such as personal trainer in health club, team doctor and researcher in sports team, and physical education teacher in school. It is gratifying that more and more people are paying attention to this profession and actively learning sports nutrition knowledge. I believe that in the near future, more people can join the team of sports nutritionists, help more people learn, choose appropriate exercise methods and food, and stay healthy.
Everyone yearns for their bodybuilding and lightness, especially young girls, who are afraid of obesity. enter
Adolescent girls begin to develop secondary sexual characteristics and become plump. But some girls weigh more than 20% of the standard weight.
Above, and appear bloated, can be considered obese. How should girls lose weight when they are obese? Some people say, "Fat people just drink."
Cold water is also fat. "In fact, this is wrong, there is no scientific reason. The cause of obesity is very important besides genetic factors.
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That is to say, eating too much and exercising less, so an important measure for women to lose weight is to control their diet reasonably.
And increase consumption. Please note the following points:
(1) Excessive dieting is not advisable. Girls are in adolescence, and their bodies need nutrition. If you go on an excessive diet, you should starve.
Dieting on an empty stomach will hinder the growth and development of the body, and even lead to stunts such as secondary sexual characteristics and height, but it is not worth the candle.
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Lost. (2) The calorie intake should be moderate. The total calories of eating should be relatively reduced, and attention should be paid to the reasonable collocation of various nutrients.
Eat less animal fat, which can be replaced by plant fat to avoid excessive accumulation of fat in the human body: eat less high-sugar foods and don't eat snacks.
Such as ice cream, snacks, cream, chocolate, etc. , so as not to increase heat. ?
(3) The dietary structure should be reasonable. Eat low-salt and light food, and eat food rich in protein, calcium and iron.
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The ideal daily dietary composition is lean meat 100g ~ 150g, vegetables 400g ~ 500g, and grains about 400g. ?
(4) Engage in manual labor appropriately. Regular and appropriate physical labor helps to keep fit. Pay attention to physical activity at work.
Physical, hand and foot labor, rather than simply engaging in manual labor. ?
(5) Keep cheerful and take part in more cultural and sports activities. Emotional depression will reduce people's activity, which is obesity for many girls.
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One of the reasons. More participation in cultural and sports activities, such as running, playing ball, dancing, swimming and skating in sports, is conducive to prevention.
Treat adolescent obesity. ?
(6) It is not advisable to limit the amount of drinking water. In the process of losing weight, it is necessary to control diet in moderation, but it is not recommended to limit drinking water because
Because drinking water has nothing to do with obesity, metabolizing fat in the body consumes more water than metabolizing carbohydrates. Therefore, limiting drinking water is the opposite of reducing it.
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Fat is ineffective. ?
(7) Avoid inappropriate weight loss methods. Although there are many ways to lose weight, many of them are not suitable for girls. Excessive dieting
; Take diet pills, because some diet pills have big side effects and some have poor curative effect; Cutting off fat will affect the beauty of the skin.
Bad will also cause body asymmetry; It is not appropriate to do a lot of exercise, because girls are underdeveloped and physically overloaded.
Exercise can also deform the body.
1. Take medicine to lose weight
As soon as I heard what diet pills and tea were effective, I tried my best to buy them, regardless of the unknown source and proof. You know, most of the weight-loss drugs of unknown origin are the following ingredients: amphetamines and steroids, which will cause irreparable harm; Diuretics cause dehydration; Laxatives lead to the ecological changes of intestinal bacteria, so that the peristalsis of large intestine is lost and permanent constipation is formed.
2. Vibration machine, fat grinder to lose weight
You know, even if these devices crush the fat, the small fat will still stay in the body and will not disappear.
3. Smoking to lose weight
Smoking 1 cigarette before meals or on an empty stomach will upset the stomach and make you have no appetite to eat. You know, people who use smoking to lose weight can really be elected as "people who are not worth the candle." This is a diet that is seriously harmful to health. Smoking on an empty stomach not only damages the lungs, but also causes gastric vasospasm and gastritis.
Induce vomiting to lose weight
It is said that Miyazawa Rihui lost weight quickly in this way, which led to anorexia and recovered after years of treatment. You know, although some people lost 5kg in 1 month by this method, the doctor still listed the vomiting diet as "extremely dangerous". Because when vomiting, stomach acid will hurt the esophagus, throat and teeth, making people feel uncomfortable all over the body, which will lead to rough skin. If you get into the habit of vomiting whenever you want, it is likely to lead to bulimia, anorexia, sadness and injury. You must never try it rashly.
Step 5 fast and lose weight
Yes, if you don't eat, you will definitely lose weight. But in the long run, it will lead to nutritional deficiency and slow basal metabolism. Even if the body is used to it, it will not lose weight without eating. Once the diet is restored, the weight will increase rapidly, even exceeding the original weight, resulting in the so-called "yo-yo effect."
Stop eating starchy food
Orientals do like to eat starchy foods, but this does not mean that carbohydrates are the main cause of obesity. Putting an end to starchy food completely will lead to unbalanced nutrition, loss of vitality and vitality all day, and lack of energy in the body, which will make it unable to function normally. In fact, some starchy foods contain high fiber, which is not only easy to feel full, but also has the function of dietotherapy, such as taro and sweet potato.
7. Do not eat after menstruation 1 week.
This is the so-called "physiological weight loss method", which uses 1 week after menstruation to lose weight suddenly when the mood is stable and the metabolic rate is fast.
So some people think that during this period, simply don't eat, just add some liquid every day and drink more water, and you will soon lose weight. It hurts. During the period after menstruation 1 week, because the metabolic rate is accelerated, it is necessary to grasp the time and exercise to maintain the long-term fat burning efficiency. If you don't eat, it will slow down the basal metabolism, and the whole person looks disgraceful, just like a withered flower.
8. don't exercise, just wear a bra
This really doesn't work. Adjustable underwear can only help you correct your posture and hold your chest and abdomen at any time. It can be used as an auxiliary tool to lose weight, but it can never replace exercise. It can't get rid of your body fat. It must be combined with aerobic exercise and diet adjustment to play an effective role.