[Eat less and move more] is a weight loss Bible that many people believe in.
It is true that many people have lost their weight in a short period of time after eating cucumbers and going to the gym to sweat profusely every day. However, when the strength of gnashing teeth to lose weight goes down, when they relax, their weight starts to rebound in retaliation, even heavier than before.
Today, let’s briefly analyze the problem of “eating less and moving more”.
First of all, let’s look at [eat less]
Most people refuse to eat less. But in order to lose weight, it seems easy to eat less. What’s more, they hardly eat. Eating less can really reduce energy intake and is effective for losing weight in a short period of time, but can you really stick to radish and cabbage for a lifetime?
Once you resume eating, your weight will rebound immediately. In addition, eating less will also lead to insufficient other nutrients, which may lead to anorexia in the long run.
Eating should not be just less, more and more people have begun to pay attention to the calories of food, but will 1 kilocalorie French fries and 1 kilocalorie beef have the same effect?
In other words, is it the same that long-term insistence on eating beef and potato chips with the same calories has the same effect on body weight?
Not to mention its different effects on weight, its effects on health are also very different.
Clearly, it is the same calorie, and there are also high and low.
Beef has high protein content and French fries have high carbohydrate content.
Carbohydrate is decomposed into glucose, which requires only a simple biochemical process and is energy-saving and efficient. If protein is converted into glucose, it involves very complicated biochemical reactions and consumes energy inefficiently.
Saving energy and consuming less energy are the last things dieters are willing to accept. High efficiency, blood sugar rises faster, the body will secrete a large amount of insulin, synthetic fat, at the same time also easy to lead to insulin resistance, increase the risk of diabetes and cardiovascular diseases.
Energy consumption, this should be the most beautiful love words that dieters hear. Therefore, protein digestion in the body requires more energy than carbohydrates.
When we eat high-protein foods as our staple food, we consume more energy than those who eat carbohydrates as their staple food.
Lose weight and win at the starting line.
What about [hyperactivity]?
What consumes the most energy in a day?
It is not the 10,000 steps we take every day, nor the sweat we sweat in the gym, but the energy consumed by the silent work of hundreds of millions of cells in our body.
For ordinary adults, the body consumes three main parts of heat: basic metabolism, muscle activity and special dynamic effect of food, accounting for about 60%, 30% and 10% respectively.
Basic metabolism refers to the energy metabolism in which the human body is in a basic state.
In the basic state, the energy consumption of the human body is mainly used to maintain breathing, heartbeat, body temperature, etc. This part of energy consumption accounts for the largest proportion, so it is also the best starting point for weight loss.
Patients with hyperthyroidism have high thyroid hormone levels, resulting in an increase in basal metabolic rate, so even if they do not exercise at all, they are basically all emaciated.
From the distribution of the body’s energy consumption, it can be seen that exercise does not consume the most energy. Increasing exercise has limited influence on energy consumption, eating for five minutes and exercising for two hours.
If you are already overweight, you cannot lose weight by exercise alone.
Of course, with the exception of long-term high-intensity exercise, it also has great side effects on the body, after all, our body is not a machine.
It is almost impossible for us to spend less and make more money.
The more you earn, the more you will naturally spend. When the economic situation is not good, you will naturally spend less. This is the [way to survive] we have formulated for ourselves.
The body is not a machine with fixed power. It will also adjust the basal metabolic rate according to energy intake to meet the needs of survival. This is a protection mechanism formed by long-term evolution to prevent energy shortage.
When we eat less, reduce intake and increase exercise consumption, the body will think that energy is insufficient, thus reducing basal metabolic rate.
In addition to the increased energy consumed during exercise, the energy consumed most of the time at ordinary times is less. So I picked up sesame seeds and lost watermelons.
Four Suggestions for Girls to Lose Weight
Diversification of diet. For how to eat, you can refer to the food plate on the right in the following figure. When eating at ordinary times, you can divide the plate into 4 parts in your mind, 1 part of protein, 1 part of carbohydrate (coarse cereals are recommended as the main), and the rest are all kinds of vegetables and fruits.
Record the food you eat every day.
Snacks unconsciously eaten at work? A small dessert after the meal?
You often eat more than you think. Write it down and you will know how much you really eat.
Diversified sports.
Aerobic, strength and stretching are all needed. Just doing the same kind of exercise is like partial eclipse, which is easy to wear and get injured.
Strength training can stimulate muscle growth. When our muscle mass is sufficient, it not only makes our body look curved, but also improves our basal metabolic rate and loses weight when asleep.
Never neglect the role of sleep.
Muscles only grow when resting. Good sleep will make us energetic, clearer thinking will also make us thinner. After all, many hormones such as leptin are secreted at night.