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Weight loss past and present
Mind map of the past and present life of weight loss: Weight loss is a difficult process. The reason for obesity is that the energy intake is greater than the energy consumed. When we are hungry, we must want to eat high-calorie foods, etc.
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Weight loss past and present
- bacteria
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- Outline
Weight loss past and present
Losing weight is a difficult process
There is absolutely no one who can eat too much without getting fat, and there is no one who can't lose weight. I don't believe there is anyone who can lift the coffin of science.
causes of obesity
Energy intake is greater than energy expended
Intake of energy reserve fat
When we are hungry, we must want to eat high-calorie foods
No one wants to have a late night snack and order plain noodles
We are genetically programmed to love high-calorie foods
The lifestyle of our ancestors and the unstable access to food led to people who are better at eating and easier to store fat. They are more likely to survive through natural selection and are passed down to us.
Prelude to weight loss
basal metabolism
Minimum energy consumption to maintain the operation of our organs
The basic metabolic capacity of an adult is about 1400 kilocalories (Kcel)
There are heat values on the back of the products in the store.
Male>Female Childhood>Adult
Estimate of basal metabolism: young women: KG×14.6 450=Kcal Young men: KG×15.2 680=Kcal 30-60 women: KG×8.6 680=Kcal 30-60 men: KG×11.6 830=Kcal
Normal caloric estimate: KG × (25-30) = Kcal
Muscle has a higher metabolic rate than fat
Fat production, breakdown and function
The role of fat
Fat is essential for life. The existence of fat forms the basis of cells. Our cell membranes are made of lipids.
fatty acid storage
Fatty acids are very important for our brain, immune system, reproductive system, etc., and the human body cannot synthesize them by itself and must be ingested externally.
absorption of vitamins
Fat is insoluble in water, fat density is 0.79, muscle density is 1.12
The same weight of fat can release more energy than sugar, so in a survival sense, it is more cost-effective to store fat
Fat will only be broken down when the body needs more energy. Fat is a storage substance, unlike sugar.
Fats can only be consumed through oxidation reactions
Fat is decomposed as a whole and will not be decomposed regionally, such as reducing belly and legs. Plasticity is different from weight loss.
Misunderstanding
excessive dieting
When the energy intake is obviously insufficient, the body will trigger emergency protection.
The body will reduce basal metabolism and reduce the supply of secondary departments
If you fast for a long time, you will eat more next time. It is better to eat less and more meals.
Excessive dieting can begin to cause irritability
Low blood sugar, excessive hunger
Excessive dieting for too long will reduce cognition and IQ. Hahaha, you will become stupid.
Ketosis
Excessive dieting for several days will start to consume muscle
a few weeks later
The immune system declines and the body becomes weak, which may be life-threatening in the long term.
Excessive dieting to lose weight is not advisable, but a small amount of dieting is reasonable
Promote weight loss products or other products that do nothing,
It does not comply with the conservation of energy. Energy cannot be created and destroyed out of thin air. It must be nonsense.
Dora BB’s method of losing weight
The water, carbon dioxide, and urea used to decompose fat do not pass through the digestive tract at all. How can fat be pulled out? And fat is not waste.
But if it inhibits absorption, it is possible
Haha, I just didn’t absorb anything I ate or drank, see you tomorrow
Reasonable way to lose weight
Just enough to keep your body in a state where you can't make ends meet, so keep your mouth shut and move your legs, haha
Consume more than you take in
Diet
Develop the habit of counting food. When going to the supermarket to buy groceries, look at the calorie meter to give yourself a mental expectation.
Change diet
Replace rice with potatoes
Pork for beef, fish
Ice cream, chocolate, cold bananas
carbonated juice for juice
Less cooking oil
It is to replace high-calorie foods with low-calorie foods that are not annoying, and use low-calorie foods to increase satiety.
If you cook by yourself - try to make it slower and more complicated, with smaller bowls, so that you can visually feel that you eat more, and feel comfortable and happy when you eat.
Be sure to drink more water.
sports
Burns fat without causing ketosis
Secrete endorphins, feel excited and happy
Aerobic exercise
Swimming is the best, but the disadvantage is that sometimes conditions don’t allow it
Running is also perfect. The drawback is that the method is not correct and may cause damage to the knees, but it is still quite good and the effect is significant. It is best to buy good sports shoes. The comfort will make you persevere.
Jumping rope has the same problem as running, and the effect is also very good
Hold on for more than half an hour. If you really can't hold on, split it up several times for 20 minutes each time.
Exercise intensity is inversely proportional to the rate of fat consumption. The greater the intensity, the less fat is consumed.
Sweating does not necessarily lead to weight loss, it mainly depends on energy consumption.
The advantages of exercise to lose weight compared with diet to lose weight: Exercise to lose weight will increase consumption, and at the same time, the increase in local muscles will also increase basal metabolism
You must buy a scale
Weight changes increase confidence
Scale at the same time every day
Control bounce
Don’t celebrate as soon as you get results