1, the harm of excessive weight loss
1. Gastroptosis
When the human body is too thin, the abdominal wall is slack and the abdominal muscles are weak, which leads to the relaxation and weakness of the muscles and ligaments that suspend and fix the position of the stomach, and the abdominal pressure drops. The physiological position of the whole stomach is reduced, and the gastric peristalsis is weakened, thus causing gastroptosis.
2. Gallstones
Our bile is secreted by the liver, which contains cholesterol, bile salts, calcium and lecithin. And they keep a certain proportion. People who are too thin generally have insufficient calorie intake, so the consumption rate of fat precipitated in body tissues is accelerated, and cholesterol moves with it, resulting in its content in bile increasing, becoming sticky, precipitating crystals and forming stones.
3. osteoporosis
Too thin people have less estrogen than ordinary people, which will affect the combination of calcium and bone, have low bone density and are prone to osteoporosis and fractures. According to experts, the incidence of fractures in underweight people will be 1 times higher than that in ordinary people.
4. Memory loss
The brain needs fat to provide power, the intake and storage of internal fat are insufficient, and the body lacks nutrition. This lack of nutrition seriously damages brain cells, which will directly affect memory, and people will become more and more forgetful.
5. Hair loss
The main components of human hair are protein called fish protein and trace elements such as zinc, iron and copper. Too thin people have insufficient supply of body fat and protein, so their hair frequently falls off and their hair color gradually loses its luster. For our female friends, in addition to the above possible diseases, excessive weight loss can also lead to:
6. No menstruation
When anorexia or subjective compulsion to eat less, the cerebral cortex will be forcibly suppressed. In the long run, the two appetite centers of the hypothalamus will be dysfunctional, resulting in weight loss. At the same time, it further affects luteinizing hormone-releasing hormone in hypothalamus, reducing its secretion, and then reducing luteinizing hormone and follicle-stimulating hormone secreted by pituitary gland, thus causing amenorrhea.
7. hairless
Medical experts point out that if there is too little fat in the body, it will affect the synthesis of estrogen and its concentration level in the blood, leading to insufficient estrogen level, which will lead to infertility.
8. Affect uterine function
Without the protection of sufficient fat, the uterus can easily descend from its normal position along the female private parts, and the cervix will droop and even protrude out of the female private parts, resulting in what we call uterine prolapse, which may even lead to cervical infection and even cervicitis.
It's good to lose a few pounds a month.
In the process of losing weight, it is better to lose 4-8 kg a month. Because this is the speed that the body can bear, and it is conducive to continuous weight loss and maintaining weight loss effect. The reason why you must lose weight quickly, do not exceed 2 kg per week, otherwise it will easily cause physical injury, muscle loss and slow metabolism. For people who need to continue to lose weight, it is easy to enter the platform period if they exceed 2 kg per week; In addition, it is difficult to maintain an ideal weight for a long time. But for people with a large weight base, it can be more than 8 kg, depending on their specific situation.
2. form good habits to help you lose weight
1. Start with small things
Every time you decide to lose weight, you may try to make a radical change, skip dinner, quit starch and sweets, or specify a strict fitness plan. As a result of drastic changes in life and eating habits, it is difficult for you to persist. If you want to persist for a long time, you'd better start with small things. A little positive change every week is better than a big change. For example, instead of taking the elevator, climb the stairs; Starting from these small details, drinking sugar-free oolong tea instead of carbonated drinks is easy to adhere to and develop good living habits.
2. Find something that can inspire you.
Want to put on those beautiful clothes that are too small? Want to be lighter and more agile after climbing a flight of stairs instead of panting? No matter what your real motivation is, finding it, using it and taking your long-term goals seriously will help you maintain a healthy lifestyle.
Don't care too much about what you are deprived of.
Star coach HeidiPowell told us that the less we can get, the more we want, whether it's food or something else! Adjust your mentality, don't think it is a sacrifice, but celebrate that it is a healthier, happier and more energetic lifestyle.
4. Learn to persist
If you have a regular diet and the refrigerator is full of fresh and healthy ingredients, losing weight will no longer be like a war. Remember, this is a lifestyle change, and it can't be done overnight. After a few weeks, eating healthy food will become an instinct.
5. Find your favorite healthy food
That's right! Healthy food can not only lose weight but also be delicious! If you always emphasize taste, it may take some time to get used to it. However, much faster than you think, the desire for sugar and salt begins to decrease, and light and healthy food will be more to your taste.
6. Find your favorite sport.
Going to the gym should not be as painful as pulling teeth. Try new fitness courses, different equipment and different styles of exercise. When you feel that time flies when you are doing a certain sport and enjoy it, that is the sport that suits you.
7. Planned indulgence
Enjoying dessert or special meals occasionally is an indispensable part of a sustainable weight loss plan. When you know that there may be a BBQ dinner in Hamburg next weekend or an ice cream when you go to the beach, you should have a more moderate diet to satisfy the planned indulgence.
8. Have pity on yourself
Sometimes when we are not ready, we get carried away when we see the food and completely forget those forbidden areas. At this time, instead of deeply blaming yourself, it is better to forgive yourself as soon as possible. Only in this way can we get back on track as soon as possible, instead of being immersed in the atmosphere of broken cans.
9. Set new goals
On the journey of losing weight, you are making continuous progress, so the goal should be updated from time to time! There are many things worth doing besides celebrating the decline of figures in weighing scale. Setting specific training goals for individuals, such as finishing a game, or wearing jeans that we once couldn't wear, can keep us in a positive state at all times.
10. Record a brand-new self
If you have been struggling with your weight, it is hard to imagine a healthy and brand-new life in the future. It may be hard for you to imagine that you have lost weight. You might as well create a health reminder board composed of photos, which can help you re-understand what your dream really looks like.