Fat also has benefits, such as hormone synthesis. Girls don't eat fat, and hormone synthesis is insufficient, which may affect the menstrual cycle.

In animals, more than 95% of lipids are fats, and 5% are lipids (cholesterol, phospholipids and glycolipids). Although there are few lipids, they have a great impact on health.

One of the main causes of obesity is lipid metabolism. Metabolism is divided into "in" and "out". Input: "Lipids are absorbed and reach the liver through blood vessels"; The liver re-synthesizes lipids and then transports them to various tissues for use through blood vessels.

Lipoprotein: the messenger of lipid output. There are several kinds of lipoproteins and their tasks are clear: very low density lipoprotein is responsible for the sending part, that is, sending fat and cholesterol from the liver to all parts of the body; High density lipoprotein is responsible for returning goods, collecting cholesterol and bringing it back to the liver.

The content of saturated fatty acids in animal oil is relatively high (fatty acids are molecules of synthetic fats), and there are also many unsaturated fatty acids in vegetable oil. However, high pressure, repeated frying and other processing techniques and means will make unsaturated fatty acids → trans fatty acids and trans fatty acids too much, which will increase the risk of coronary heart disease and tumor. Is vegetable oil healthier than animal oil? Not necessarily, it depends on the cooking method. Flaxseed oil is rich in polyunsaturated fatty acids necessary for human body, but its thermal stability is not good and it cannot be used for cooking. The contents of fatty acids in rice oil, peanut oil and rapeseed oil with low erucic acid are relatively stable and balanced.

Body shape management = energy gap+nutrition improvement (energy gap: the difference between energy consumption and intake). It is unhealthy to lose weight simply by dieting.

Weight change does not mean weight fluctuation in a day, but the trend of weight change over a period of time, generally speaking, one week.

Weight distribution: apple-shaped figure-small at both ends and large in the middle, with subcutaneous fat and visceral fat accumulation in the waist and abdomen; Pear shape-small on the top and big on the bottom, with subcutaneous fat accumulation on the buttocks and thighs. Proper visceral fat can protect organs, and too much visceral fat will increase the burden.

Sit-ups will increase the overall calorie consumption, but the specific movements are completed by specialized muscle fiber contraction, which has little to do with visceral fat.

Eating too much is excess energy, not excess nutrition.

Vitamin B deficiency is common in obese people (B6 and B 12 promote fat catabolism).

Increase protein's intake, reduce carbohydrates, pay attention to dietary fiber and B vitamins, and cooperate with long-distance running endurance training and more sleep time.