If you continue to lose weight in this way, your body may be ruined first! See if you have stepped on the thunder?

Seeing the weather getting hotter

Many people's weight loss plans have been put on the agenda

Many people want to lose weight

Tried many methods

For example, not eating dinner, not eating meat, and not eating carbohydrates

In fact, these methods are very effective for weight loss

It's not really that useful.

Today, let’s take stock of

Those widely spread "weight loss myths"

Not necessarily.

The underlying logic of diet control for weight loss is to make the intake less than the consumption.

For many fat friends, skipping dinner actually has the same effect as eating less at each meal, and the purpose is to reduce the total energy intake during the day.

If you don't control your diet during the day, your calorie intake exceeds the standard but you don't consume enough calories, it will be difficult to lose weight even if you skip dinner.

In addition, losing weight is something that requires long-term persistence. It is best to consider how many meals you eat a day based on your lifestyle and work style.

If you suddenly change your eating habits, you will always feel hungry at night, which can easily lead to overeating.

Image source: Photo Network

Losing weight is a long-term process, which involves adopting a healthy lifestyle. It is very difficult to stick to it if you rely solely on willpower.

Many fat friends are trapped in a cycle of dieting, weight loss, binge eating, and rebounding. One day, they may get too hungry and start eating a lot, and all their previous efforts will be wasted.

A study included 17,573 male college students and 8,860 female college students and observed them for three years. It found that people who frequently skip dinner (regardless of gender) may increase their chances of becoming overweight or obese.

What's more, nowadays people generally go to school or work during the day and only have time to spend with their families at night. Dinner may be the only opportunity for many families to sit together and chat in the day.

For Chinese people, dinner is not only a physiological need, but also a social and emotional need . Therefore, from a psychological and physiological perspective, it is not recommended to skip dinner.

Of course, if skipping dinner suits our lifestyle and work rhythm , we can also try it and listen carefully to our body's feedback.

Many people think that eating too much meat or oily food will cause them to consume too much fat, causing them to gain weight, so they choose to only eat "grass".

Image source: Photo Network

This view is a misunderstanding. In fact, even if you want to lose weight, you still need to eat meat.

Meat is an important source of protein, and sufficient protein in the body is a prerequisite for weight loss. The body's cell repair also requires the participation of protein.

In addition, fat is not necessarily a bad thing for weight loss. In fact, the rational use of high-quality fat is beneficial for weight loss.

The intake of high-quality fats can help us maintain the stability of hormones in the body and increase satiety.

The now very popular "ketogenic diet" actually also takes advantage of this characteristic of fat. (The ketogenic diet method needs to be carried out under the identification and guidance of a doctor)

The dietary combination of high-quality protein + high-quality fat has a low glycemic index in itself, and can also help lower the glycemic index of carbohydrates, keeping your insulin in a relatively stable and healthy range.

Image source: Photo Network AI

Therefore, when losing weight, high-quality meat and fat are essential, but the total amount needs to be controlled . Our total energy intake needs to be less than the energy consumption in order to achieve the goal of weight loss.

High-quality meats include: lean beef, mutton, pork, fish, shrimp, rabbit, eggs, skinless chicken and duck, milk and soy;

High-quality fats include: olive oil, avocado butter, coconut oil, nuts, eggs, dairy products, and fresh meat.

In addition, eating only vegetarian food is not as good as imagined. Rice and many fruits have high sugar content and a high glycemic index.

Consuming large amounts or eating alone can easily cause fluctuations in blood sugar and insulin , leading to fat accumulation. It can also easily cause hunger and induce appetite.

Even if you do not eat fruits, staple foods, or rice that are high in sugar, and only eat boiled vegetables, you will still suffer from malnutrition due to the single nutrient intake . You may lose weight, but other health problems will also follow.

If you want to lose weight healthily, you should pay attention to a reasonable diet. A single extreme diet is not advisable.

Some people have heard that aerobic exercises such as running must be done for more than 30 minutes to have the effect of reducing fat, so they train hard and stop only when they are exhausted and can't breathe.

Image source: Photo Network AI

In fact, there is no "gate" for the length of exercise to consume calories. It is not necessary to reach a certain limit before the gate is opened to consume energy.

As long as you start exercising, the glycogen and fat in your body are already being consumed, but there is a certain difference in the energy supply ratio.

The most effective exercise is to move now! Just move!

Of course, the duration of exercise will affect the rate at which the body expends energy.

Aerobic exercise lasts for about 30 minutes , and the proportion of fat energy supply will increase. The longer the exercise lasts, the greater the proportion of energy consumption. (Of course, it also depends on whether we are fasting)

So if possible, we should keep aerobic exercise between 30 minutes and 60 minutes .

When our athletic ability is insufficient, we can gradually increase the duration of exercise after our body adapts to the intensity of the exercise.

Many people believe that when strictly following a diet and exercise plan to lose weight, occasionally eating a big meal can help the body increase metabolism, break through the bottleneck period, and make fat loss more effective.

Image source: Photo Network AI

So do cheat meals work?

I have to say that it is actually useful, but its effect is not reflected in the physiological aspect, but in the psychological aspect.

Eating fat-reducing meals and doing strenuous exercise for a long time is a huge test of willpower. If your thoughts slip one day, you may not be able to resist and start overeating.

The most important function of cheat meals is to prevent people who are trying to lose weight from wasting too much energy and avoid this situation from happening.

You can set a small reward mechanism for yourself:

For example, have a cheat meal once a week, or arrange a cheat meal before or after high-intensity exercise. Avoid high-fat, high-salt, and high-refined carbohydrates for each cheat meal to control total energy.

Gradually you’ll find that you’ll look forward to cheat meals less and less!

In short, losing weight is a process, not a result. Don’t be too extreme. Excessive intensity and a monotonous diet can easily cause harm to your body.

If we want to lose weight, we need to choose a healthier lifestyle and continue to do so to see results. The key to losing weight is persistence.

Finally, I wish that each of you can become a curved "lightning". Disclaimer: This article is a popular science article related to medical education. It does not involve specific treatment methods or medical behaviors, and cannot replace hospital visits.

Experts collaborating on this article

References

[1] Endocrine system disease primary diagnosis and treatment guidelines writing expert group. Primary diagnosis and treatment guidelines for obesity (2019) [J]. Chinese Journal of General Practitioners, February 2020, 19(2):95-101.

[2] Wang Zhengzhen. Exercise and weight management[J]. Chinese Journal of Health Management, 2011, 5 (6): 323-324. DOI: 10.3760/cma.j.issn.1674-0815.2011.06.002

[3] Chen Yangjie, Chang Yuanyuan, Liang Jie, et al. Study on the effect of combined intervention of exercise, diet and health education on college students with central obesity[J]. Sichuan Sports Science, 2024, 43(01): 30-34+59. DOI: 10.13932/j.cnki.sctykx.2024.01.07.

Content Production

Editor: Zhang Fuyao

Map: Eastern Zhou Dynasty