Misunderstanding of weight loss:
Myth 1: losing weight quickly is the most effective.
Positive solution 1: stepping is better than sliding.
Many people envy the rapid weight loss of "losing 60 pounds in three months". However, it ignores "how to lose weight and how to get fat back in the future!" "Zhu Nianfeng, an attending physician in the Department of Community Medicine of the General Hospital of the Three Armies, said that this is called the yo-yo effect. If you are pursuing a slide-type instant weight loss method, your weight will bounce back like a roller coaster. If you let your body play yo-yo games repeatedly and ride the roller coaster back and forth, "it will become more and more difficult to lose weight because fat cells are becoming more and more stubborn." "
Yu, the attending physician of the Chinese medicine department of Heping Hospital, said. Because the body needs time to adapt to the new weight, in order to maintain a balanced state. Therefore, the correct weight loss should be divided into steps. For example, it is expected to lose 50 kilograms, and every five kilograms can be used as a set point. After losing five kilograms for the first time, you need to stop to check your physical condition, let your body adapt to the new weight, maintain the new weight for a while, and then continue the second stage of weight loss. "The real battle starts from the moment you lose weight." Zhu Nianfeng believes that this step-by-step way of losing weight will be a step-by-step weight gain in the future, which is easier to control.
Yu said that if you regain more than 50% of your weight within one year after losing weight, you are considered to have gained weight. If you lose weight by unprofessional methods, about 80% people will gain weight again. Even if you consult a professional doctor and dietitian to lose weight, the weight gain rate will be 20%. Observing all the people who lose weight, most of them are complacent after losing weight, but they can't persevere.
Myth 2: Eat meat to lose weight or just eat high-fiber food.
Solution 2: Balanced reduction cannot reduce types.
Many people eat meat to lose weight. They believe that we should try to eat high-protein or high-fat foods, such as meat, cheese, eggs, bacon and cream, and strictly exclude all carbohydrates, including vegetables and fruits. Yu said that the way of human energy metabolism is to burn sugar first and then burn fat. High-protein diet allows the human body to skip sugar metabolism and burn fat directly, which will lead to weight loss in a short time, but ketone bodies will be produced in the process of excessive fat combustion, leading to ketone poisoning. Ketosis can also cause bad breath, headache, dehydration and even coma. In the United States, there used to be high school students who used this drastic means to lose weight and died suddenly.
In addition, Jim Karas, an American fitness coach who writes a business plan for the body, also pointed out that the human brain is fueled by carbohydrates. If you don't eat carbohydrates, it is equivalent to eradicating the energy of the brain; In addition, health research on high-protein diet also points out that people who often eat a lot of meat but eat less vegetables are prone to accumulate toxins in the colon and increase the risk of colon cancer.
It's not good to eat only meat. What about eating only high-fiber food? Eating more than 160 grams of fiber every day will accelerate the speed of food passing through the digestive tract, resulting in insufficient absorption of vitamins and minerals; Moreover, a long-term low-calorie diet will slow down the metabolism in the body, but accelerate the accumulation of fat. Therefore, losing weight without losing weight is the healthiest diet menu.
Myth 3: The less fat, the better.
Solution 3: Heat is the key.
Liposuction has always been one of the most popular projects in plastic surgery and weight loss institutions. However, liposuction not only has limited weight loss effect, but also may cause muscle and nerve damage if there is not enough fat. Fat, usually considered as the chief culprit of obesity, is actually an indispensable part of the human body. When the energy intake of human body is insufficient, it will decompose the fat in adipose tissue to supplement the energy needed for life; Fat is also a source of synthetic hormones and stress hormones. So too little fat may lead to insufficient stress resistance. In addition, fat can keep the internal organs in a normal position. Lin Lihua, a traditional Chinese medicine practitioner in Lihua Chinese Medicine Clinic, said that insufficient body fat can easily lead to "free kidney", which will not only lead to backache, but also lead to renal failure due to long-term displacement. Jim Karris also said that eating so-called low-fat or fat-free foods doesn't mean that you won't get fat, because fat-free doesn't mean no calories. For example, half a cup of original ice cream contains about 20 grams of fat and 290 calories. Although low-fat ice cream may only contain 3 grams of fat, it still has 170 calories, while the so-called fat-free ice cream, although it does not contain fat, still has 1 10 calories! Therefore, if you eat two cups of fat-free ice cream, it is equivalent to eating 440 calories, which is nearly one-third of the calories that ordinary people need every day! However, for patients with high cholesterol, hypertension or cardiovascular diseases, the intake of fat should still be strictly restricted, while for ordinary people who simply want to control their weight, they should pay attention to how many calories they consume, not how much fat they consume.
Myth 4: Fasting can slim down.
Solution 4: The less you eat, the easier it is for fat to accumulate.
The domestic media once conducted a weight-loss poll and found that 46% of women tried to lose weight through diet adjustment, and 10% of them tried intense fasting therapy. Intense dieting methods, such as not eating or fasting, will make the body mistakenly think that it has reached the point of exhaustion. Based on defensive instinct, the body will attack muscle tissue to reduce metabolism, and the body will burn less heat every day, so the body will try to store fat, so the less you eat, the thicker the fat will be. In addition, the body will be dehydrated at the beginning of fasting, because when fasting carbohydrates, the body's reaction will release the carbohydrates stored in the body. Therefore, if you don't eat, you will be thin. What is thin is water, not fat. Once you get back to your original eating habits, your weight will recover immediately. More importantly, water helps to eliminate fat. If people who want to lose weight don't get enough water, their body fat can't be metabolized normally.
Myth 5: Eat less, not more.
Solution 5: Diet to lose weight and exercise to keep weight.
Many people are too lazy to exercise. They just eat less and don't exercise much. But once you lose weight, you can quickly restore your eating habits and get fat again. The basic formula for losing weight is: the calorie intake is subtracted from the calorie intake, and the calorie intake every day is burned through metabolism. If you want to lose weight by limiting calories without exercising, your body will only burn a small amount of calories; In addition, exercise can stimulate the speed of human metabolism and continue to burn calories at the speed before dieting. The principle of diet before exercise is to lose weight through diet control. For example, within one to two weeks, first control the diet, lose weight, and then maintain it through exercise, so that the lost weight will not come back. If you exercise without any diet control, you will still eat back the calories you burned because of your increased appetite after exercise. So "the function of exercise is to maintain weight, not to lose weight." Dr. Zhu Nianfeng suggested: "The first step to lose weight is to control your diet."
Zhu Zhaoquan, a portfolio investor who lost 10 kg last year and the chairman of the futures trader protection center, also believes from his own experience that many people can't lose weight after exercise because they have a good appetite, increase their food intake and eat back the calories lost after exercise. "Many people on the golf course are not pregnant?" Before Zhu Zhaoquan lost weight, he played from 5 am to 12 noon every Saturday and Sunday, and his weight still rose linearly. It was not until February last year that he began to control his diet, drink unsweetened coffee and scald vegetables. In six months, he reduced his weight from 83 kg to 73 kg, but continuous exercise kept him weight. For sports, Jim Karris suggested that the ratio of aerobic exercise to gravity muscle strength training should be 25% to 75%. Because cardiopulmonary exercise can promote metabolism and burn excess heat for a period of time, while muscle strength and gravity can promote metabolism and burn heat for 24 hours. Especially after middle age, women will lose about a catty of muscle every year, and their metabolic rate will slow down, so they must do gravity training or gradually reduce their calorie intake, otherwise their weight will rise linearly.
Myth 6: The thinner, the more successful.
Solution 6: Reducing 10% every year is considered successful.
A while ago, a news that she lost 60 pounds in two months made the front page of the newspaper. In fact, losing so much weight in a short time is only possible for super fat people. Lin Lihua, a doctor of traditional Chinese medicine, said, "The more overweight you are, the faster you lose weight, so there is so much' capital' to spend." So the more you lose, the more successful you will be. This is a myth. Even a slight weight loss has a great impact on health and life.
A four-year research report published in the Journal of the American Medical Association pointed out that even if obese women lose only five pounds (about 2.27 kilograms), they will find it easier to carry out daily activities and complain less about pain. However, a working group under the World Health Organization (WHO) published a study that lasted for 12 years. The study showed that for severely obese people, even if they only lost 10 to 20 pounds (about 4.5 to 9 kilograms), the mortality rate of obesity-related diseases could be reduced by 20%, among which the mortality rate of obesity-related cancer was reduced by 50%, while that caused by obesity.
Myth 7: Diet pills and folk remedies are panacea.
Solution 7: Medicine is a poison. The stronger the efficacy, the faster the effect and the greater the cost.
Many people lose weight, go directly to beauty centers, or go to pharmacies to buy diet pills, and even eat various remedies. For example, in order to lose weight, we only eat barley for three meals. In fact, the utility of coix seed is to benefit water, which can only discharge excess water in the body, but it will not be discharged after discharging excess water, and of course it will not lose weight. At present, the principle of legal diet pills is to control appetite and expel oil, but after taking them, they will still have side effects such as insomnia and vomiting. In addition, some people have taken oil-expelling and weight-loss drugs without knowing it, and even peed their pants in public.