1. Scholars who study obesity believe that the safest speed to lose weight is to lose less than one kilogram per week. If obese people cut their food by half, they can reduce about 1000 calories a day and one kilogram a week. But if you don't eat much, you can't just reduce the calories of 1000 calories, and you can't eat less than 1000 calories every day during dieting and weight loss.
Physiologically, the human body needs at least 1000 calories of food every day to operate safely and effectively. Otherwise, the protein of myocardial and vascular smooth muscle will be gradually lost, which will lead to cardiovascular diseases and even death. It is often reported abroad that people die because the total calorie intake is less than 500 calories per day. In addition, if the food calories below 1000 calories per day are maintained for a long time, human cells will become cancer cells due to long-term malnutrition, leading to the unfortunate end of cancer decades later, which most people did not expect. Chronic malnutrition is one of the main causes of cancer.
2. The food with the highest dietary fiber content is the cortex of grains such as rice and wheat, that is, rice bran and wheat bran. This fiber is insoluble in water and cannot be completely digested in the gastrointestinal tract. It has no calories, contains vitamin B, and can fill the gastrointestinal tract. This is a very effective and safe diet food. Its biggest advantage is to promote the peristalsis of the large intestine, shorten the time for food to stay in the large intestine, prevent constipation, reduce the chance for bacteria in the large intestine to turn food into toxic substances, dilute the existing toxic substances in food, reduce the chance of colorectal diseases, and prevent the occurrence of colorectal hemorrhoids and rectal cancer; When this fiber is lacking in food, the risk of colorectal cancer will increase. So let's buy brown rice to eat. It's not delicious, but it's healthy.
Another dietary fiber can be dissolved in water, but it can not be digested, but it can lower cholesterol and blood sugar, protect the heart and blood vessels, and has greater benefits. Common fruits and vegetables, such as celery, carrots, vegetables, whole grains, beans, pears, oranges, plums, apples, peaches and watermelons. Are rich in water-soluble fiber and are also high-fiber foods. After eating these foods, a lot of carbon dioxide will be formed in the intestine, so you will fart more. ★★
3. Many people first think of dieting to lose weight, but dieting can easily reduce people's basal metabolic rate. In particular, the intake of protein is too small, which will obviously reduce the body's ability to consume calories, and the body's fuel and fat also need balanced nutrition. If you eat less blindly, you will lose mainly muscle, not fat.
People with insufficient intake of protein have insufficient protein in their bodies, while those with insufficient intake of protein will cause unhealthy muscles in their bodies, including the smooth muscles of the myocardium and gastrointestinal tract. Unhealthy muscles can also affect the metabolic rate of the human body. Because muscle is the main organ that consumes calories, your muscle mass will be reduced or reduced, and naturally the human body is more likely to accumulate fat. Therefore, many people will gain more weight after dieting and losing weight, and long-term insufficient intake of protein will lead to heart weakness and some heart diseases with age.
4. Don't exercise too much, otherwise, your body will be badly hurt. For example, jogging15km every day for several months, women's menstruation will decrease, some people even stop menstruating, and male sex hormones will also decrease. This kind of exercise is beyond the endurance of human organs. What harm will it do in the future?
Cigarettes contain nicotine, tar and other toxic substances containing benzene. Smoke entering the lungs can cause cough, and people with specific physique can also cause lung cancer; Smoke enters the stomach, which stimulates the peristalsis of the stomach and enhances the digestive function. Long-term smoke stimulation will suppress appetite and make people thin.
So, can smoking lose weight? Actually, it's not. The harm caused by smoking is far greater than that caused by overweight. A considerable number of patients died of diseases related to smoking.
Hunger is a signal that you need to eat. If you ignore it, it may disappear for a while, but it will come back in a short time and become stronger. If you keep ignoring this signal, it will gradually slow down, adapt to the needs of the body and continue to strike. It is better to choose healthy food to satisfy a hungry stomach than to be hungry. The ideal state should be to feel hungry regularly and then be satisfied quickly. This shows that your metabolism is in good condition, and the calories are consumed rather than stored in your body.
7. Women's metabolism accelerates before menstruation, and they really need to eat more food, which is a physiological need. However, we should not be greedy without restraint. You can eat more carbohydrate foods, which can not only satisfy yourself, but also avoid eating too much high fat and nutrition. In addition, you can usually eat more foods with high phytoestrogen content, which is conducive to alleviating the fluctuation of menstrual mood and appetite. Women who often eat this kind of food (including bean products, flaxseed, rye, oats, beans, etc. ) significantly improved the above symptoms.
8. In fact, the key to losing weight is to adjust the reasonable diet structure and form a reasonable diet. Diet products only play an auxiliary role. Moreover, losing weight is a long-term process. At the same time, obesity is not only an aesthetic problem, but also a chronic disease. The treatment of obesity must be carried out under the guidance of a doctor. Some dieters lose weight blindly, which is very dangerous.