Why am I still fat even though I eat less and move more? Doctors reveal two major traps: Only by "eating the right food" can you lose weight easily
Can’t lose weight by eating less and moving more? Doctors reveal 2 major traps that keep weight high
Many people adopt “eat less and exercise more” when losing weight, but their weight does not decrease. Dr. Cai Mingjie, a specialist in metabolic endocrinology, pointed out that there are actually two common traps hidden in the diet plan of eating less and moving more. The first is “eating less but more calories” and the second is “excessive dieting”. It is recommended to record and record your diet more Timely consultation with experts can help increase the success rate of healthy weight loss.
Dr. Cai Mingjie said that foreign studies have asked subjects to self-assess their caloric intake, and found that they significantly underestimated the caloric value they ate, with the maximum gap reaching 2 times. Obviously many people think that “eating less” is just a reduction in food intake, but the food they choose is bread, biscuits, desserts, etc. The portions may seem smaller, but each bite is full of high calories.
Another problem of eating less and moving more is related to excessive dieting. Dr. Cai Mingjie pointed out that strict dieting can quickly lose weight in the early stage, but it will soon encounter a stagnant period, and the weight will no longer decrease, and rapid and intense dieting will cause Let the body enter the protective mechanism, and the metabolism will decrease. To improve these two situations, you can help yourself with self-awareness through food records.
Failure to lose weight is due to lack of willpower? Healthy habits are key
Even though you eat less and move more, you still can’t lose weight. Is it because your willpower is too weak? Dr. Cai Mingjie believes that the root of weight loss is the correct method, followed by willpower. If you only rely on willpower but adopt the wrong way to lose weight, such as dieting desperately, you will easily suffer from symptoms such as mental depression and menstrual disorders. Or continuing to adopt an intense ketogenic diet can easily increase cholesterol levels and cardiovascular problems, which is not a good thing for health.
Although “exercise” is difficult to significantly increase caloric consumption, its main role in the weight loss process is to enhance physical strength, change posture, and increase muscle mass. Dr. Cai Mingjie emphasized that the key to successful weight loss is not willpower, but establishing a correct way to transform healthy eating into living habits. Just like brushing your teeth every day, it does not require willpower. You can naturally choose healthy foods and achieve weight loss results. to last longer.
Counting calories to lose weight successfully? How much should you eat without getting fat?
Do the average person need to learn to count food calories to have a chance of losing weight? Dr. Cai Mingjie said that by simply adopting the “healthy plate” principle and eating more vegetables, unprocessed starch and protein, most people will have the opportunity to lose weight. The key is to choose what you eat and avoid the “crazy” food, so it is not difficult to lose weight.
On the other hand, if you have been eating healthy for a period of time but the weight loss effect is not satisfactory, it is recommended to record your meals and count calories to find out why your weight has not changed. For example, taking photos and records before eating can be used for self-review or evaluation by doctors or nutritionists to check whether there is a difference between the estimated caloric value and the actual caloric value, so as to further identify the problem.
Dr. Cai Mingjie pointed out that the formula for calculating calories is actually not difficult. The key points are “basal metabolic rate” (BMR) and “total daily energy expenditure” (TDEE). This is a calculation tool published by the American College of Sports Medicine. Posted online. The updated simple formula for basal metabolic rate from the American College of Sports Medicine is:
Men: 9.99 x weight + 6.25 x height – 4.92 x age + 5
Women: 9.99 x Weight + 6.25 x Height – 4.92 x Age – 161
After understanding your basal metabolic rate, you can then calculate your total daily calorie expenditure (TDEE) based on your activity level. Dr. Cai Mingjie said that you can estimate your BMR and TDEE through formulas. Of course, the formulas will have errors and need to be fully understood. Make corrections through dietary records and calorie calculations over a period of time to help increase the success rate of weight control.
Is the “easy to lose weight” obtained by eating? 2 actions make the body less likely to gain weight
Can changing your daily diet and exercise habits really make it easier to lose weight? Dr. Cai Mingjie pointed out that the real “easy to lose weight” physique should start from two levels. The first is to cultivate exercise and do more muscle strength training. Increased muscle mass will increase the basal metabolic rate and make the body less prone to obesity. The second is diet. You can eat more protein-rich foods and less processed foods.
Dr. Cai Mingjie explained that prototype foods and high-protein foods will produce a “thermogenic effect” during digestion and absorption. For example, after a 100-calorie food undergoes a thermogenic effect, the body will ultimately absorb 70-80 calories. In comparison, processed foods have less thermogenic effect when consumed, and the calories eaten are almost completely absorbed, making it easier to eat too many calories.
Is it easier to lose weight by eating low GI and resistant starch? The difference in calories is the key
In order to lose weight, some people choose “low GI” foods in their daily diet. Dr. Cai Mingjie reminds that the GI value of food mainly involves insulin. In theory, high glycemic foods will increase insulin and make it easier to accumulate fat. A low-GI diet can help control blood sugar, but studies have shown that it is not very helpful in weight control. Some low-GI foods, such as butter and beer, can still lead to obesity if you eat too much.
Starchy food is a favorite of many people. Is it less likely to make you gain weight if you wait until the food becomes cold and turn to “resistant starch” before eating it? Dr. Cai Mingjie pointed out that when carbohydrates such as white rice are cooled, part of them will change into the structure of resistant starch. However, the total calorie difference in a bowl of rice may only be more than a dozen calories. Resistant starch is more helpful in blood sugar control. Noticeable, while the difference in heat is minimal. It is not necessary to eat cold and hard meals in order to lose weight.
Doctors remind you not to be superstitious about the idea that consuming specific products can lead to an “easy to lose weight” physique. Understanding the correct method, through a balanced, healthy diet and exercise, is the key to successful weight loss.
