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Weight loss basics
Many friends who want to lose weight are very confused about how to lose weight scientifically and healthily. So save this guide to help you understand how the body maintains weight? How to increase consumption and reduce intake?
Edited at 2023-03-08 21:46:23- bacteria
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Weight loss basics
- bacteria
This is a mind map about bacteria, and its main contents include: overview, morphology, types, structure, reproduction, distribution, application, and expansion. The summary is comprehensive and meticulous, suitable as review materials.
- Plant asexual reproduction
This is a mind map about plant asexual reproduction, and its main contents include: concept, spore reproduction, vegetative reproduction, tissue culture, and buds. The summary is comprehensive and meticulous, suitable as review materials.
- Reproductive development of animals
This is a mind map about the reproductive development of animals, and its main contents include: insects, frogs, birds, sexual reproduction, and asexual reproduction. The summary is comprehensive and meticulous, suitable as review materials.
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- Outline
Weight loss logic-wolfberry-v0.1
How the body maintains weight: Weight change = (intake - consumption)
Intake: How much food is eaten
Nothing counts, everything counts
Ingredients lower than 0.5% in our country can be marked as 0 0-calorie foods also have calories
Quantification method: weight, energy (calorie)
Weight: scale
Energy: weight of food ingredient * unit calorie of ingredient
Why is there a series of boiled diets: easy to calculate and easy to control nutrients
Can other foods be eaten? Yes, but it’s hard to calculate the calories and nutrients.
Consumption: How much is consumed (metabolism)
Classification
Overall metabolism = basal metabolism exercise expenditure
Exist simultaneously at any time, with basal metabolism as the benchmark and exercise consumption as the fluctuation range.
Basal metabolism: the amount consumed by the body during normal activities
Everyone has different normal activity levels, different occupations, and different lifestyles
Exercise consumption: all additional activities other than daily activities
There are differences in consumption between activities, which will affect the choice of exercise
Quantification method: heat
why no weight
The composition of the human body changes complexly, including the amount of water consumed, the weight of stomach contents, and whether metabolic waste is excreted?
The changes are small and difficult to detect
Estimate of basal metabolism
try and approach
1. Ensure a regular life, obtain a stable physical environment, and record weight
2. Before eating, record the food calories and sum up the calories of the day.
3. Carry out step 2 for a few days and record weight changes.
4. If the weight changes for a long time, reduce the total caloric intake; repeat steps 2 and 3 until the weight changes are small.
Estimation of exercise expenditure
Related exercise software: exercise time * standard unit consumption
Standard unit consumption does not exist for individuals, and the basics of exercise
heat unit
kcal kilocalories, i.e. kcal
kJ kilojoule
1 kcal = 1 kcal ≈ 4.2 kJ (specific heat of water)
Open source: increased consumption
basal metabolism
Divide human activities into resting state and exercise state
Resting state: muscle consumption
One conclusion: the more muscle, the greater the resting expenditure.
Movement status: daily activities
Resting state consumption The amount of energy consumed by this activity
Exercise consumption
how to increase
Strength training: drives muscle growth and increases resting metabolism
Aerobic exercise: the main means of consumption
The human body’s energy supply mode determines: glycolysis, etc.
Throttling: reducing intake and long-term persistence are the main goals
Consumption downgrading theory: from simple to luxurious and easy, from luxurious to simple and difficult
Don't reach boiled cabbage and boiled chicken breasts in one step; gradually upgrade to fried chicken -> saliva chicken -> chicken breasts
Movement style
Exercise options
Human energy supply
human nutrients