More and more people have learned and started to adopt scientific ways to lose weight and fat. 1. Try Intermittent Fasting (IF) as a dietary pattern, including regular short-term fasting and short-term meals during the day. Studies have shown that short-term intermittent fasting for up to 24 weeks leads to effective weight loss, and some components of intermittent eating are based on the "insulin hypothesis". Therefore, fasting is not a panacea of 100%, and it will have different effects according to different people's physique. The most common methods of intermittent fasting include:
24 fasting method:
Every other day fasting (ADF) mainly adopts a normal diet of 1 day, and it is suggested that 25% of the total calories can be ingested on the day of fasting. For example, to lose weight, you need to consume 1800 calories every day, and the total intake should not exceed 450 calories on the day of fasting, and you can consume 1800 calories on the day of normal diet the next day.
5.2 fasting method:
It means eating normally for five days every seven days, fasting for the other two days, and eating less than 500 calories on fasting days.
16: 8 fasting method:
For most people who go to work, the fasting method of 16: 8 is more acceptable and can be carried out, which also means that the calories needed for a day will be consumed within 8 hours of eating, and the rest will be fasted for 16 hours.
2. Record and track diet and exercise If you are a person who wants to lose weight, you must know what you eat into your body every day. The most effective way is to record efficiently with APP or diary. According to a research report, in 20 17 years, as many as 3.7 billion health record apps were downloaded and used worldwide, among which the apps with diet and exercise records were the most popular, which is not unreasonable, because tracking physical activity and weight loss progress anytime and anywhere can be an effective method to control weight. In addition, a study found that recording physical activity helps to lose weight. At the same time, a review study found that weight loss is positively correlated with the frequency of monitoring food intake and exercise. Even a simple device like a pedometer can be a useful tool for reducing fat and weight.
In 20 17, as many as 3.7 billion health record apps were downloaded and used around the world, which became the best recording tool for slimming and reducing fat. 3. Pay attention to your diet. Paying attention to diet is one of the best ways for everyone to pay attention to eating food. This way, people can know what is healthy food and how much to eat while enjoying their diet, so as to maintain a healthy weight. However, due to the serious urbanized lifestyle, most people live a busy life, often spending time running, driving, working at their desks and eating while watching TV. This busy eating mode will make you finish your food quickly without knowing what you have eaten. You can try the following three dietary skills:
1. Sit down and concentrate on eating, and it is best to enjoy delicious food at the table.
2. Don't watch mobile phone, computer or even TV while eating.
3. Chewing slowly and tasting the delicious food will help the brain to have enough time to "eat! The signal is sent to avoid overeating.
4. Eating protein protein for breakfast is a nutrient that people tend to overlook. Eating more protein for breakfast can not only regulate appetite hormones to help you feel full, but also reduce the intake of ghrelin from protein and increase the satiety hormone peptides YY, GLP- 1 and cholecystokinin. Studies have also shown that eating protein for breakfast can make these hormones work for several hours.
5. Reducing sugar and refined carbohydrates Because people's diets in Taiwan Province Province are gradually westernized, more and more sugar is added to most diets, which is definitely related to our obesity. Even if sugar is not used in food, drinking it by hand everywhere is a hidden obesity killer. In addition, the most westernized diet is refined carbohydrates. These deeply processed foods no longer contain fiber and other nutrients, including our common white rice, bread and pasta. These over-processed refined carbohydrates are quickly digested in the body and quickly converted into glucose. Excessive glucose enters the blood, triggering hormone insulin, promoting fat storage in adipose tissue, thus helping to gain weight.
Excessive glucose enters the blood, triggering the hormone insulin, which will promote fat storage in adipose tissue. 6. Eat more dietary fiber Dietary fiber describes that plant carbohydrates are different from sugar and starch. Dietary fiber can't be digested in our intestines and is not easily absorbed by the body. Therefore, adding a lot of dietary fiber to the diet can not only increase satiety, but also reduce weight more efficiently.
7. A new research field of balancing intestinal bacteria is to pay attention to the role of intestinal bacteria in weight management. There are a large number of different microorganisms in the human intestine, including about 37 trillion bacteria. Everyone has different kinds and quantities of bacteria in the intestine. Some kinds of bacteria will increase the calories people get from food, which will lead to body fat accumulation and weight gain.
8. Adequate sleep time A large number of studies have shown that sleeping less than 5-6 hours a night is related to the increase in the incidence of obesity. There are several reasons behind this. According to some studies, when we don't get enough sleep or have a poor diet, we will reduce the process of converting heat into energy, which is called metabolism. When the body's metabolic effect is not good, it may store unused calories as fat. In addition, poor sleep will increase the production of insulin and cortisol, thus promoting fat storage. Some people sleep in arrogance, which affects the regulation of appetite control hormones leptin and auxin. Leptin signals satiety to the brain.
A large number of studies show that sleeping less than 5-6 hours a night is related to the increase of obesity incidence. 9. Managing physical stress When our body produces stress, it will trigger the release of hormones such as adrenaline and cortisol. These hormones will initially reduce our appetite and become a part of our body full of fighting power or concentration. However, when the stress of our body continues to increase, cortisol will stay in the blood and increase, which will increase our appetite afterwards, which is why some people want to eat a lot to relieve stress when they are stressed. Cortisol needs to replenish the body's nutritional reserves from the preferred fuel source-carbohydrates, and then insulin transfers sugar from carbohydrates to muscles and brains. Some researchers have found that an eight-week stress management intervention program can significantly reduce the body mass index (BMI) of overweight and obese children and adolescents.
Reference//Today's Medical News
Editor//David