Myth 1: Dieting is effective to lose weight.
Many people who lose weight take a vicious diet in order to be quick, and they will lose weight quickly at first. Zhao said that what is lacking is actually water and precious muscles. Why are muscles precious? Because the basal metabolic rate of human body is maintained by muscles, when muscles are decomposed, the basal metabolic rate will decrease. At this time, the body will have a warning of "reduced food sources", leading to fat accumulation for a rainy day. At this time, food is more likely to accumulate into fat in the body, but the weight is heavier than before losing weight.
You can't go on a diet all your life. Dieters often fall into a strange circle of weight gain, which produces the so-called "yo-yo effect" over time, that is, the body becomes obese and has to pay the price of loose skin and hormonal imbalance.
Myth 2: Drinking fruit and vegetable juice is super useful.
The disadvantage of fruit and vegetable diet is unbalanced nutrition. Zhao said that the main energy source of human body is starch, which is replaced by whole grains and roots when losing weight. Good protein and oil are needed to maintain human body's operation, especially the eight essential amino acids provided by protein, which cannot be synthesized by human body itself, and must be supplemented by diet, which cannot be obtained only by eating fruits and vegetables.
Many people found it useful to eat fruits and vegetables to lose weight at first. It may be because of the long-term lack of intake of fruits and vegetables and the accumulation of a lot of fat in the past, so it can only be said that it has made up for the shortcomings in the past. Fruit and vegetable juice or fruit and vegetable meal can only be used as an aid to lose weight, and the proportion of vegetables should be large, and the amount of fruit should be controlled at one time; The mix of fruit juice and vegetable juice should also be diversified. Don't just eat a single fruit and vegetable. Overeating any kind of food is not good.
Myth 3: Low-calorie drinks don't get fat.
Almost all people who fail to lose weight have the habit of drinking drinks. Many obese people think that they drink low-calorie drinks. How can they get fat? Zhao said that almost all low-calorie foods are added with sugar substitutes, which will make your mouth think that you have eaten sugar, but your body knows that it is not real sugar. This dissatisfaction will make your body want to eat sweet things more, leading to sugar addiction, that is, you can't eat food or drink without sugar.
People who love sugar often can't accept drinking boiled water. Too many people in the world who lose weight usually drink packaged drinks and hand-cranked cups, emphasizing only sugar-free drinks. Zhao suggested that some small methods can be used to practice increasing drinking water, such as adding lemon slices. Lemonade can also adjust the alkaline constitution, and can also be soaked in different flowers and plants, such as Luoshen tea, jujube tea, chamomile tea, bee grass tea and so on. And then slowly increase the amount of drinking only boiled water.
Hula hoop is not effective in losing weight.
Many people are not satisfied with their chubby stomachs, and think that shaking the hula hoop can get rid of the fat belly. Lin Jingbin, director of the Health Management Center of the Affiliated Hospital of Sun Yat-sen Medical University, said that people often complain that "you can't lose weight by exercising every day". In fact, choosing "ineffective exercise" can't achieve slimming effect in the shortest time. Hula hoop is an example.
Lin Jingbin pointed out that when burning fuel, the human body must first find the sugar that is easy to burn, and then find the fat. Therefore, fat burning needs moderate aerobic exercise lasting more than 20 minutes to be effective, while hula hoop, even if it is done for 2 hours, will only be tired without panting, and the amount of exercise is very low. He stressed that shaking the hula hoop can make the muscles of the waist shrink continuously and slightly modify the lines of the waist, but it can't reduce the fat around the waist. This is not a suitable weight loss exercise.
As for yoga, it belongs to stretching. Although the same exercise lasts for a few minutes, it will sweat and consume physical strength, but it is not an aerobic exercise that burns fat, and it is difficult to achieve the effect of slimming. In addition, many people think that cycling is aerobic exercise, but Lin Jingbin said that outdoor cycling is mostly flat and slow, belonging to the nature of rest. Indoor flywheel riding can continuously achieve moderate training effect. If you really want to lose weight by cycling, cycling indoors is a better choice.
In order to achieve the best weight loss effect, it is suggested to do aerobic exercise (walking, jogging and aerobic dance) for at least half an hour at 1 for at least three days every week, and then do anaerobic muscle endurance exercise at 10 minutes every day, and practice different parts for 8 ~ 12 times each time to maintain the weight loss effect.
Bones are hard to lose?
Failure to lose weight sometimes comes down to "the skeleton is too big, so the bones are too heavy." Huang, a family doctor at MacKay Hospital, once asked many patients, "How much do you think bones weigh? And most people speculate that it is at least 20 kilograms. She said that in fact, the total weight of the whole body skeleton will not exceed 4 kilograms, and the size of the skeleton will only affect the lines of the body. Overweight still comes from fat.