Moreover, we can easily find that although some people have lost a little weight, some side effects are also very obvious, such as irritability, forgetfulness, hair loss and skin deterioration. So today, Bian Xiao will take you to debunk some lies in the weight loss industry, so that you can avoid detours and lose weight healthily.
1, exercise till sweating and muscle aches, which means burning fat?
Many people feel that they are sweating when they lose weight, and muscle soreness is the performance of fat burning. Actually, it's not.
Because in summer, you may start sweating just a few minutes after going out, which doesn't mean that your fat is burning. The purpose of sweating is to dissipate heat, which is a way for the human body to cool down. Some people feel thin after sweating. In fact, this is only the loss of water in the body, not the loss of fat. If you add the right amount of water, your weight will still come back.
About muscle soreness, it is because lactic acid stimulates nerve endings during exercise, so it is necessary to stretch and relax muscles after exercise, which is helpful for the discharge of lactic acid, thus relieving soreness.
2. Do not consume fat half an hour before exercise?
Some people say that glycogen is consumed half an hour before exercise, and then fat is consumed, so it takes more than 30 minutes to lose weight, but this is not the case.
At every moment of exercise, fat and sugar sources are all supplied with energy together, but there are different proportions in different time periods. Generally speaking, glycogen energy supply is higher than fat energy supply in the early stage of exercise; After 20-30 minutes, the energy supply of fat begins to exceed glycogen, and the efficiency of fat reduction will be higher at this time.
But this is not absolute. If the intensity of exercise is relatively high, the consumption of glycogen will be faster, and the functional proportion of fat will increase after about 10 minutes, which can also play a role in losing weight.
3. What about partial weight loss?
It is often said that following this action will make you become a chopsticks legs in 10 days, or your stomach will gradually slim down. Is this partial weight loss way really effective?
In fact, there is no place to cut paper. Local paper-cutting is based on overall fat reduction. In other words, after you lose weight, other places will lose weight. Therefore, the training of stovepipe and abdomen is actually more compact through locally targeted meat, but fat still exists.
4. Are carbohydrates and fats in the diet a "roadblock" to lose weight?
Some dieters refuse to eat carbohydrates and meat, and only cook with water every day, but Xiang Xiao tells you that you are not losing weight, and obviously you are "dying". In fact, losing weight is not a vegetarian diet, but a balance of energy.
You know, brain cells, red blood cells, renal medulla and other organs of the human body all need to rely on carbohydrates to provide energy. If you don't eat staple food for a long time, it will easily lead to dysfunction, malnutrition and even disease.
Meat is rich in protein, and protein is the core of various nutrients needed by human body. If the body loses more than 20% of protein, it will face death. In fact, fat itself is also an important part of human metabolism. Many vitamins involved in metabolism can only be absorbed by the human body if they are dissolved in fat. If the body lacks fat intake, then the intake of certain vitamins will be insufficient, which will lead to lower metabolism and obesity.
Therefore, when you lose weight, you must have a reasonable diet, with white meat, supplemented by red meat, and grasp the amount.
5, diarrhea helps to detoxify and lose weight?
In order to lose weight in a short time, many people will choose to drink some detoxification pills, evergreen tea and even laxatives, which will cause diarrhea. It is true that pulling more than a few times will flatten your stomach and definitely help you lose weight. Actually, it's not.
Diarrhea is mostly water and electrolyte in the body, which can not achieve the effect of reducing fat, but will affect health. Therefore, if what you usually eat causes diarrhea, you must increase the amount of water you drink. In severe cases, oral rehydration salts should be taken to prevent electrolyte disorder and dehydration.
6. Can exercise reduce weight? Can you lose weight by eating less?
Many people are full of confidence at the beginning of losing weight, but they persist for a month and find that they have not lost weight, and some have gained weight. In fact, the principle of losing weight is that the total calories consumed by the body are greater than the total calories consumed.
In fact, the heat consumed by exercise only accounts for a small part of the total heat, accounting for about 10%~30%. Most of the calories consumed by exercise are still based on basic metabolism, so the calories consumed by exercise alone are actually very small. Plus, if you have a good appetite after exercise, it is difficult to eat more and lose weight.
7, female menstrual period, eating at will not be fat?
Many girls are convinced that they are not fat during menstruation. They will feel that their menstrual metabolism is accelerated and their gastrointestinal absorption rate is not good, so they overeat during menstruation.
In fact, during menstruation, the metabolic rate and digestion and absorption capacity of the stomach do change, but it is not as big as everyone thinks. In addition, during menstruation, the body is very sensitive and prone to fatigue, which is not suitable for strenuous exercise. If you eat sea and drink sea, you will consume a lot of calories, which will be converted into fat.
However, some people do lose a lot of weight during menstruation. What happened?
However, some people have raised questions. They really lost a lot of weight during menstruation. What's going on here? You know, women will discharge about 20~80 ml of menstrual blood during menstruation, indirectly discharging excess water from the body. Many people feel that they have lost weight during menstruation, but they lack a few pounds of water and fat, so they should eat scientifically and reasonably during menstruation.
Finally, Bian Xiao also reminded everyone that the healthy weight loss rate recommended by the World Health Organization is 0.5~ 1 kg per week, that is, the maximum weight loss per month is 4 kg. Don't blindly pursue rapid weight loss, which will only hurt your health in the end.