Myth 1: strenuous exercise once a week can replace exercise on other days.
People who usually take a rest lifestyle, a lot of physical exertion in a short period of time is harmful to their health, and may also cause emergencies. If you exercise on an empty stomach or occasionally in the morning, it may also cause hypoglycemia, cardiovascular and cerebrovascular accidents or sudden death. The largest fitness club in the United States (Valley Fitness Center) studied the medical and legal records of 7 1 person who died while exercising in 325 fitness clubs in two years. The results show that the general members come to the health club to exercise 20-25 times a year, but the death toll is less than once a month.
It is found that people who are used to sitting still suddenly engage in a large amount of physical activity, and the risk of acute myocardial infarction is the greatest. Therefore, exercise must be gradual and persistent.
Myth 2: Vegetable oil mainly contains unsaturated fatty acids, so it doesn't matter if you eat too much.
One of the main causes of obesity is overnutrition and excessive calorie intake. Many people know that they can't eat more meat, but they ignore the problems caused by eating too much vegetable oil. In fact, the same weight of vegetable oil provides more than twice as much calories as pork and 40 times as much as cabbage. Some experts have done calculations, such as taking 5 grams of oil every day (110) without being consumed, and how long it will be after10 years. Average age 1 kg.
A diabetic, his family prepared dinner for him. In order to make him eat less than half a steamed bun, he fried two poached eggs. These two fried poached eggs have 500 kilocalories more than half a steamed bread, which is equivalent to 1/4- 1/3 of the daily intake. This diet, diabetes is out of control. The reasons for this situation are: first, misunderstanding of vegetable oil; The second is the misunderstanding of food consumption. Therefore, the fat in the pagoda of residents' balanced diet recommended by China Nutrition Society is at the top, and should not exceed 25 grams (half two) per person per day.
According to a survey in Beijing, the average daily consumption of vegetable oil by Beijing residents is 83g, which greatly exceeds the recommended intake. According to this statistic, Beijing residents consume 500 kilocalories more from vegetable oil every day, and to consume these 500 kilocalories, they must walk fast for an hour and a half or jog for an hour every day, otherwise these extra calories will be stored as fat, causing obesity. Therefore, we must pay special attention to the intake of vegetable oil.
Dietary pagoda also shows that carbohydrates (grains) should be the most basic food for human beings and the main component of daily food structure. Even for diabetics, eating cereal every day should still account for 50%-60% of their total calories. The less food you eat, the more high-fat and high-protein foods such as meat, and the more calories you supply, the more cardiovascular and cerebrovascular complications you will have.
Myth 3: Diet control can reduce weight.
Excessive reduction of food intake will lead to the lack of essential nutrients, thus affecting the body's function and immunity. More than 90% of people who lose weight by dieting will rebound, because excessive diet control can't last long, just eating less in a short time and not changing their eating habits.
Myth 4: Where is obesity? You can concentrate on exercise, and you can concentrate on part of it to partial weight loss.
Exercise is a process of changing the metabolism of the whole body. Exercise consumes visceral fat first, and then subcutaneous fat. Subcutaneous fat is first consumed in places with high blood flow, such as limbs and cheeks. Therefore, exercise to lose weight can show that the effect of body shape change is relatively lagging behind, especially the reduction of abdominal fat. You must keep exercising for a while before you can see obvious changes. Local exercise can strengthen local muscle strength (thicken muscle fibers), but it can't partial weight loss.
Myth 5: A lot of sweating such as sauna can lose weight.
Water in human body mainly exists in body fluids (such as blood and intercellular fluid) and muscle cells, but not in fat cells.
Feeling thirsty after sweating a lot leads to drinking a lot of water and quickly regaining the original weight. The advantage of sweating is that it can take away some metabolites in the body, but it is impossible to lose weight quickly without long-term moderate exercise.