Therefore, fasting is not 100% effective, and it has different effects according to everyone's physique.
The most common methods of intermittent fasting include:
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.
Record 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, and a review study found that there is a positive correlation between losing weight and monitoring food intake and exercise frequency. Even a simple device like a pedometer can be a useful tool to lose weight.
Pay attention to diet and concentrate on diet is the most concerned and easy to change diet. This method can make our colleagues who like to eat know what healthy food is and how much they eat, so as to maintain a healthy weight.
However, due to the fast pace of life, most people live a busy life, which is often spent in running, driving, working at their desks and eating while watching TV. This busy eating pattern will make you eat food quickly unconsciously, but you really don't know 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 signal "full" and avoid overeating.
Eating protein protein for breakfast is a nutrient that people tend to overlook. In protein with high breakfast intake, besides regulating appetite hormones to help you feel full, it can also stimulate the decrease of auxin and the increase of YY, GLP- 1 and cholecystokinin.
In addition, studies also show that eating protein for breakfast can make these hormonal effects last for several hours.
Reducing sugar and refined carbohydrate. Nowadays, many people like to drink milk tea as dessert, and often like to eat takeout.
More and more sugar will be added to our daily diet, which is definitely related to our obesity. Even if there is no sugar in the food, canned drinks everywhere are hidden obesity killers.
In addition, the most westernized diet is refined carbohydrates. These deeply processed foods no longer contain fiber and other nutrients, including our common buns, 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 insulin hormone, promoting fat storage in adipose tissue, thus helping to gain weight.
Dietary fiber refers to indigestible food nutrients and is an organic compound based on plants. It absorbs water in the digestive system. Unlike sugar and starch, dietary fiber cannot 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.
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 can increase the calories harvested from food, which in turn leads to body fat accumulation and weight gain.
A large number of studies show that sleeping less than 5-6 hours a night is related to the increase of obesity incidence, and there are several reasons behind this. According to some studies, when we don't get enough sleep or have poor quality, we will reduce the process of converting heat into energy, which is called metabolism. When the body's metabolic level is poor, we may store unused calories as fat.
In addition, poor sleep will increase the production of insulin and cortisol, thus promoting fat storage. If a person sleeps too long, it will also affect the regulation of leptin and auxin, which control appetite. Leptin sends a signal to the brain to make it feel full.
Managing physical stress When our body produces stress, it will trigger the secretion of hormones such as adrenaline and cortisol, which will initially reduce our appetite and become a part of our body full of fighting capacity or concentration. However, when the stress of our body continues to increase, cortisol will stay in the blood and increase, thus increasing our appetite, which is why people who are often under stress will want to relieve stress by eating a lot.
In fact, exercise is a very good way to lose weight, because running doesn't cost too much, as long as there is no venue, which is easy and convenient. In addition, the effect of losing weight by exercise is also very good. If some people who want to lose weight have a large weight base, losing weight through exercise will soon have an effect. But sometimes when it comes to the bottleneck, the effect will be very poor.
It should be noted that if fat people exercise to lose weight to a greater extent, it will easily lead to knee wear. Therefore, people who lose weight must exercise moderately when losing weight. Don't run thirty or forty laps every day to lose weight, which is very bad.
Is there any other way to lose weight besides running? 1, in addition to exercise to lose weight, we have to pay attention to diet, and we must eat less sugar, less salt and foods with less calories and high protein. Eat more foods that can reduce fat in life, such as celery and bitter gourd. Try to eat less fried food. More importantly, we must pay attention to a balanced diet in our daily life. If you can, try to eat less and more meals, and don't overeat.
2, exercise to lose weight, there is a good way is to do yoga. When you do yoga, you can not only stretch your body and open all the meridians, but also promote blood circulation and help all organs play their due roles better.
Besides, yoga helps everyone to do other sports without injury. Besides losing weight, yoga can also help people cultivate their self-cultivation. When encountering all kinds of troubles, the first time is not depressed, but calm. How to solve this problem.
3, play badminton to lose weight, or do more sports that can let more people participate, such as table tennis and volleyball. On the one hand, it plays the role of exercise and fitness, on the other hand, it also enhances the interest and allows you to keep exercising.
Although you can't do everything to lose weight, exercise is generally successful, and this process must be persistent, don't give up halfway, and don't give up after a while.
Therefore, running to lose weight is very beneficial to the body, which can not only lose weight successfully, but also enhance the body's immunity, and people who often lose weight will be happier, because exercise secretes more than 10 thousand kinds of dopamine in the body, which is an element to control people's happiness, so people who exercise regularly are also happier.
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 implementing an eight-week stress management intervention program can significantly reduce the body mass index (BMI) of overweight and obese children and adolescents.