The biggest weight loss myth: Why do you keep gaining weight again? If you want to lose weight easily, what you really need to do is not to "refuse to eat starch"
Weight loss myth/Why is it easy to regain weight when dieting?
The human body consumes at least 40 nutrients every day. If the dietary pattern of lacking specific nutrients, such as carbohydrates and proteins, lasts for more than 1-2 weeks, the body will enter “energy-saving mode” and metabolism will begin to decline, which will make it difficult to metabolize fat and make it more difficult to lose weight.
Therefore, although strict dieting can quickly lose weight in the early stages, it will soon encounter a stagnant period and the weight will no longer decrease. Moreover, rapid and intense dieting will cause the body to enter a protective mechanism and the metabolism will decrease. In addition, if you fast for more than 24 hours for a long time, in addition to fat, the body may start to break down muscle. Although the purpose of weight loss is achieved, it is not a good thing for overall health.
Because of this, many people will adopt 168 fasts, omitting breakfast or dinner, which is easier than serious fasting. Invisibly, the total daily caloric intake is reduced, and weight loss is expected. However, we should still pay attention to the problems of appetite relapse, muscle loss and weight gain after fasting, which will affect long-term weight control.
Weight loss myth/If you don’t eat starch for three meals, you will lose weight?
In addition to diet, the most popular weight loss strategy is “not eating starch”. This approach can only see obvious effects in the early stage. Over time, the glycogen in the body will begin to decrease, and 1 gram of glycogen will carry 3 grams of water. If there is no exercise to build muscle, the weight lost is often just water. , not really slimming down to fat tissue.
If you encounter a wall during weight loss, you may be able to make dietary adjustments, such as reducing the intake of red meat, as pork, beef, and mutton are relatively high in saturated fat; reducing the intake of dairy products and avoiding excessive amounts of lactose and Fat and starch intake are reduced to about “1 fist” size per meal; vegetable intake is increased. Take about “2 fists” size with each meal.
In recent years, the so-called “flexitarian diet” has become popular. This is a diet that is based on plant-based diets most of the time. The more rigorous approach is to eat meat only 1-2 days a week. The flexitarian diet was selected as the best weight-loss diet of the year by the United States. As long as the nutrition is balanced and the calories are properly controlled, it can be regarded as a reference method for weight loss groups.
Weight loss myths/How to reduce the chance of regaining weight?
A true “easy to lose weight” must start from two levels. The first is to cultivate exercise habits and increase muscle mass through strength training, which can increase the basal metabolic rate and make the body less prone to obesity.
Although many people lose weight in a short period of time through increased exercise intensity, they are prone to gain weight again due to insufficient muscle mass. To reduce the chance of regaining weight, it is best to continue strength training for 3 to 6 months so that the body can grow enough muscle and the metabolic rate will naturally increase. Even if you maintain the same diet, it will be easier to maintain your body shape because of the increased muscle mass.
In addition, in terms of diet, you can eat more protein-rich foods and less processed foods. Prototype foods and high-protein foods will produce a “thermic effect of ingestion” during the digestion and absorption process. For example, after the thermogenic effect of ingestion of 100 kcal of food, the body will ultimately absorb 70-80 kcal.
In addition, there are also studies that chew slowly and slowly can increase oral stimulation and enhance the thermogenic effect of food intake. The longer the food stays in the mouth, the easier it is for the mouth to be irritated, which can trigger a series of mechanisms, such as visceral blood flow and protein decomposition. This may be the main reason for the increased thermogenic effect of food intake.
Weight loss myths/How to develop a physique that is easy to lose weight?
For ordinary people, drinking water directly affects body metabolism. You should drink your body weight * 30cc of water every day. If you are losing weight, you should drink your body weight * 40cc. Maintain good sleep. Insomnia and too little sleep time can lead to obesity. “Adrenaline” will decrease when falling asleep; long-term lack of sleep will cause adrenaline to increase and affect metabolism.
If you want to improve the efficiency of weight loss, you can adopt the “533” principle when exercising, that is, exercise 5 times a week for 30 minutes, with a heart rate of 130 or more. It is also recommended to increase muscle mass and maintain metabolism through fitness. When losing weight, the principle is to lose 0.5 kilograms per week. If the weight drops too fast, it will affect metabolism. As a rule, women should consume 1,200-1,500 calories a day, while men should consume 1,500-1,800 calories a day.
Finally, remember to keep your body and mind happy. Excessive stress will affect your metabolism and easily lead to obesity.
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