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Chapter 1: The Three-in-one Goal you need to know
Chapter 2: Conservation of energy is the first principle of scientific weight loss.
Chapter 3: Only one right way to weight loss
Everyone agrees that no pains no gains, but weight loss may be the only exception.
In most cases, the weight loss failure rate is as high as 99.5%. And most of these failed people are very diligent and work hard to diet or exercise. But in the end, it still failed.
So the answer that why we fail to lose weight is more important than that we lose weight successfully.
Why do we lose weight?
I can say responsibly that most people fail to lose weight, not because they don’t work hard enough, but because their goals are set incorrectly.
At first glance, you may think that this is not a joke?
Weight loss is because it is too fat, is not the goal to lose weight? But in fact, to win the battle of losing weight, it is really more than just losing weight. If only the goal of weight loss is defined as weight loss, the battle may be lost before it is fought.
Because of the simple weight loss, the dimension of this goal is too simple. We know that any single-dimensional goal contains alienation tendency toward its opposite. When a person pays too much attention to an event, his movements will be deformed and eventually slide to the opposite side of the event.
The same is true for weight loss. If we only define the goal as weight loss, then in order to lower our weight, we will go crazy and exercise, if we don’t exercise, we will diet and not eat, and if we don’t diet, we will liposuction… The whole process is always concerned with the numbers on the scale. , Regardless of the other. This leads to two unfortunate endings-
The first is weight loss. Because once the weight has dropped, the goal is lost, and the previous behavioral changes cannot be sustained. Weight rebound, that is sooner or later.
The second ending is unfortunately more serious, that is, losing weight but losing health. Physical discomfort, hair loss, weakness, stomach discomfort, constipation or diarrhea every three to five times can torture people.
You see, once weight loss is taken as the overall goal of weight loss, it is almost doomed to failure.
Therefore, before starting to lose weight, we must first figure out the goal of weight loss. The so-called plan and then move, it takes ten minutes to clarify the problem, no matter how to do it in the future, it will not reduce the fatter, but only the rate of reduction and how much.
If weight loss is not just about weight loss, what is the scientific weight loss goal?
“Three in one goal”. Specifically, it is a small target that includes three dimensions of weight, body fat and body shape. Whether at the health level or at the beauty level, the three small goals are all trinity and indispensable.
Hearing this, some classmates may think: Even if you can’t lose weight, you still let me control body fat and manage body shape? Is it too difficult?
Don’t think so. As I said just now, a single dimension of weight loss may seem simple, but it can actually cause weight loss. Instead, it is a “three body goal”, which seems complicated, but leads to a flat Yangguan Avenue, which is much simpler to operate. Next, let’s break apart.
People have different occupations, different life styles, and different personal preferences, and naturally their weight varies from high to low. As long as it is within a reasonable range and does not affect health, it is normal and does not require too much intervention. So at this time, we need a healthy weight range to judge whether our weight is normal.
What does this range mean? In fact, it is the body mass index, which is what we often say BMI. The calculation method of BMI is very simple, the weight is divided by the height and then divided by the height, and the result is obtained.
Our current European standard is that male BMI should be between 18.5-24, female is between 18.5-23. You can calculate that if your BMI exceeds this range, it is fat, you should consider losing weight.
As I said just now, only the weight goal is not enough. Although some people have normal weight, there is a lot of fat in the body, which is neither good-looking nor healthy. Therefore, in addition to the total amount, we also have to look at the structure, that is, the proportion of fat in the body, which is medically called “body fat rate.”
According to current standards, male body fat percentage should be between 15%-18%, female is between 20%-25%, of course, as the age increases, it can be appropriately relaxed. As long as it is within this interval, it is normal.
But if it exceeds this range, it is not healthy whether it is too high or too low. If the body fat rate is too low, it will affect the basic functions of the body, such as women’s amenorrhea, menstrual disorders and other problems; but if it is too high, it will lead to various diseases such as high blood fat, high blood pressure, high blood sugar, and also unhealthy.
Some people have a clear height and weight, but why do some of them look strong and slim, while others are chubby at first sight? The difference is in body fat rate.
If a girl can see the “vest line”, her body fat rate is about 20%, which is within the normal range; like the Wei Mi models, are they tall and thin? The body fat rate is only about 14%-17%, which is lower than the normal range; and if the meat on a person’s stomach is very loose and the abdominal muscles are not visible at all, then the body fat rate must be too high, probably 28%- 30%. Now, what is the normal body fat rate, you should have a concept? You can sit on the right number and estimate your body fat rate. Of course, the use of regular body fat percentage testing equipment will be more accurate.
Is it enough to control body weight and lower body fat? not enough.
There are two medical indicators to measure whether a figure is healthy or not, namely waist circumference and waist-to-hip ratio. Waist circumference is easy to understand, what is the waist-to-hip ratio? It is the ratio of waist circumference to hip circumference. In fact, if you think about it, many people have a lot of metaphors for body shape. What are the pear-shaped body, apple-shaped body, general belly, beer belly, etc., look at the two indicators of waist circumference and waist-to-hip ratio.
Normally, men’s waist circumference should be less than 85cm and waist-hip ratio less than 0.9; women’s waist circumference should be less than 80cm and waist-hip ratio less than 0.8.
It doesn’t seem intuitive to say that, let’s take an example-the famous American actress Marilyn Monroe, is she very hot? According to public data, her waist circumference is 62cm and her waist-to-hip ratio is 0.69.
You might say that scientific weight loss is also beautiful. Isn’t the body shape goal designed for a good figure?
Actually not. From a health perspective, bodybuilding goals are very important.
The body fat is divided into subcutaneous fat and visceral fat. Subcutaneous fat is the most important place for us to store energy. If the subcutaneous fat increases, the body fat is stored, which will greatly reduce the concentration of blood lipids in the blood. This figure is healthier.
But if the fat cannot be stored under the skin, it has to change places, such as accumulating in the internal organs and entering the blood. This type of fat accumulation in the internal organs is called “abdominal obesity.” This type of body is very harmful, not only will cause liver and gastrointestinal function damage, but also greatly increase the probability of diabetes, coronary heart disease, stroke. So in medicine, a healthy waist-to-hip ratio means a certain percentage of subcutaneous fat and very little visceral fat.
In short, only if the goals of weight, body fat, and body shape are achieved, can it be regarded as a real scientific weight loss.
You may also find that the “three body goals” of weight, body fat, and body type just mentioned all pointed to a word, yes, that is health. Healthy living is our guiding stone and the ultimate goal of all our weight loss. Many people have failed to lose weight countless times, that is, they did not correct this “three views.”
Modern medicine tells us that if we adhere to the “three-in-one” goal and achieve a healthy life, what makes us beautiful and reduces your belly are all by-products of piggybacking. On the contrary, if the ultimate concept of health is violated, either the effect is only short-lived, or the thin area is not thin, losing weight is always a dream.
Moreover, weight loss is for health, but also to enhance charm and competitiveness.
Some social studies have found that if we uphold the concept of healthy life, we will not only gain weight loss success and health, but also more likely to achieve family happiness and career success.
Last time, we figured out the most important goal of scientific weight loss. It stands to reason that with goals there is direction. Next, practice various weight loss methods in the right direction.
But actually? Various weight loss methods, such as “accelerated fat burning”, “energy shielding”, “substance does not absorb”, etc., are flooding the media platforms and alleys. Some of them are wearing a scientific coat, some are with actual results, and some are from certain international research institutions. All methods are self-proclaimed to be healthy and effective. How to judge? Choose who not to choose?
At this time, we need a universal theory to help us identify the authenticity of all weight loss methods. Does such a theory exist? The answer is yes. It is the law of conservation of energy.
Conservation of energy is the first principle of scientific weight loss. All scientific methods of weight loss are constructed based on this theory. Understand this, you understand the underlying laws of scientific weight loss.
When it comes to conservation of energy, you are certainly no stranger. It means that energy can neither be produced nor disappeared out of thin air. The change of the total energy of a system can only be equal to the difference between the incoming and outgoing energy. This is one of the basic laws of nature. Basic means that it applies not only to the physical world, but also to life sciences.
In fact, our human body is an energy conservation system.
For easy understanding, you can think of the human body as a large water tank with three water inlet taps above and five water outlet taps below. The water in the box is like the energy stored in the human body.
Specifically, the three water taps are the channels through which the body obtains energy. They can only come from carbohydrates, proteins, and fats in food. They are collectively called “macronutrients” in medicine. Once these foods are eaten into the stomach, they will be recognized as energy, and after being absorbed in a certain proportion, they will be supplied to the body through decomposition and transformation. The five taps that produce water are the five channels through which the body consumes energy, including daily metabolism, exercise consumption, and so on.
In short, a large water tank, a pile of faucets, while the water flows in, and the water drains out. We can imagine that under ideal conditions, of course, the amount of water flowing into the tank matches the amount of water flowing out, so that the water level of the tank is always maintained within a reasonable range, and the weight of the person remains stable. However, if the water intake is particularly large and the discharge volume is particularly small, the water in the tank will increase. In other words, if you eat too much and consume very little every day, the remaining energy will be stored in the human body, and of course people will become heavier and heavier. Therefore, there is no other reason for being fat, that is, there is too much remaining energy.
Okay, it’s not too fat now, do you want to lose weight? It is like saying that there is too much water in the water tank. What should I do if we want to lower the water level?
You can also think of it, of course, to create an energy gap between intake and consumption. Either let the incoming water become less, or let the outgoing water increase. Slowly, the water level will go down, and people will become thin.
Are these two methods feasible? Let’s take a look together.
Let me talk about the first method-to make more water flow, that is to increase energy consumption. As I said just now, there are five taps in the human body water tank model. Let’s take a look one by one.
The first is basal metabolism, that is, the energy your body consumes to maintain normal operation even if you are motionless. This is the largest water outlet faucet and consumes much more energy than you exercise every day. Unfortunately, it is difficult for us to open it up.
Everyone’s basal metabolic rate is different, and it is related to our age, gender, height, body temperature, gene, weight and body fat rate. Here, age, gender, height, body temperature, and genes are all quantitative and cannot be changed. Only body weight and body fat rate are under our control.
But the problem is that body weight and basal metabolic rate are positively correlated, and if you want to increase basal metabolic rate, you have to gain weight. Obviously, this is the same as weight loss, and it simply does not work.
Of course, if you go to the gym, the fitness coach will tell you, “Practicing muscles can reduce body fat rate and increase basal metabolic rate.” Is it really? We can convert it: every kilogram of muscle added to the human body consumes 13 calories, which is half a biscuit or a few mouthfuls of milk tea. But in order to increase one kilogram of muscle, it takes at least two or three months to practice, which is too cost-effective, so give up.
The second tap that produces water is the calories consumed by the body to digest and absorb food. Unfortunately, this is not a big deal.
Because this consumption is related to food intake, the more you eat, the greater the consumption. If you want to lose weight by it, you have to eat more food, obviously deviating from the goal of losing weight.
The third outlet faucet, how much energy does the body consume to maintain body temperature? The answer is no.
Indeed, due to the temperature difference in the environment, we need to consume energy to keep the body temperature constant. When it gets cold, the body needs to generate heat to warm up; when it gets hot, it needs to cool down by sweating. Both heat production and perspiration need energy. But the question is, how do we use this? Can’t you always freeze in the snow or hold a stove in the summer? You see, this won’t work either.
The fourth water tap is related to reduced sleep.
Studies have found that when you are not sleeping, your body’s metabolism does increase. In other words, reduced sleep can increase energy consumption.
But at the same time, staying up late will make people’s sympathetic nerves excessively activated, increase a series of hormone secretion related to appetite, let people eat more. In the list of reasons for increasing eating, staying up late can be ranked in the top three. Moreover, the body’s activities to break down fat need to take place at the lowest insulin concentration, that is, at night. In other words, stay up all night without sleeping, your body can’t break down fat.
Therefore, it is impossible to lose weight by reducing sleep.
After looking around, the last tap left is water, that is, sports and daily physical activities. This is indeed something we can control, and it is the only one that can be controlled. We can do more activities and more sports, open this faucet and increase consumption.
Here, we can briefly summarize:
If you want to increase energy consumption to lose weight, anything that improves the basal metabolic rate and reduces sleep will not work. Our greatest chance is to work hard on sports and daily physical activities.
After talking about increasing consumption, let’s change the direction-can we reduce the amount of water flowing into the water tank, that is, lose weight by reducing energy intake?
As mentioned earlier, in nature, only the three substances carbohydrate, fat and protein can be used as energy sources for the human body. Let’s see if these three taps can move one by one.
The first faucet to be fed is carbohydrates. The staple foods we eat, the whole grains, and the snacks they make are all carbon water. Everyone knows this. But what you may not know is that various fruits and vegetables also contain different compositions of carbon water.
When it comes to carbohydrates, it can be said that people love and hate—
Love is because it is the main source of energy in our daily lives and the only source of energy for our brains. Each gram of carbohydrate contains 4 calories. Moreover, there is one type of carbohydrate that cannot be absorbed by the body, namely cellulose. We eat all kinds of fruits and vegetables. Not only does cellulose not convert into any energy, but it also reduces the body’s absorption of sugar and fat, which can be said to be a weight loss weapon.
And hate is because most carbohydrates can be absorbed by the body, and the absorption conversion rate is as high as about 70%. When it is surplus in the human body, it is easily converted into fat and stored. Especially for us, this problem is more prominent. In order to lose weight, many people do not eat meat at all, and almost cut off all the fat, but they are still fat, probably because they eat too much staple food.
So if you want to lose weight, you can’t eat carbohydrates at all, or eat too much. All we can do is two:
First, eat less staple foods and turn off the tap of carbon water. Second, eat more vegetables and supplement non-absorbable carbohydrates, that is, cellulose.
The second water tap, fat?
As the second largest source of energy for the human body, each gram of fat carries 9 calories of energy, which is more than twice that of gram of sugar or protein. It can be said to be an energy bomb. Moreover, the absorption conversion rate of fat is the highest, which can reach 96%. So don’t have any fluke. Once eaten, as long as it can’t be consumed, it will basically be stored. Even if absorption is easy, the consumption of key fats is particularly difficult. Only after the sugar in the body is consumed, the body uses fat.
Therefore, the metabolic characteristic of fat is “fast in and slow out”, which is most suitable for energy accumulation and is the most positive enemy on our way to lose weight. If you want to lose weight, you must strictly control the total amount of fat intake, and turn off this faucet to very small.
The last is protein.
Each gram of protein can also provide 4 calories of energy, just like carbon water. However, protein can be too useful. It is the most important substance for maintaining cell tissue growth and repair, so our bodies generally do not use protein as energy storage, but use it as a tool. We need protein to grow muscle; to burn fat, we must also have protein to participate.
So even during weight loss, the protein tap can not only be turned off, but also need to be supplemented, 1-1.5g of protein per kilogram of body weight per day.
Here, we found:
By reducing energy intake, that is, eating less carbohydrates, strictly controlling the intake of fat, and properly supplementing protein, it can indeed help us reduce the amount of water intake and ultimately achieve the purpose of weight loss.
With the right goals and the guidance of scientific theory, the rest is to choose the right way to lose weight.
However, the same is to lose weight, but the methods are very different-
The fitness coach will tell you that:
It seems that all roads lead to Rome, but is this really the case? Which method can really help us reduce fat without rebounding?
In order to solve the global problem of obesity, billions of dollars are invested every year in the world, and top doctors and scientists are used to study effective weight loss methods. Over the past few decades, what has been studied? Is the most effective way to lose weight a diet? Is it crazy sports? Is it a special diet pills?
Sorry, neither.
Among all weight loss methods, the preferred method recognized by scientists worldwide is lifestyle intervention, because it is not only the most effective and safest, but also the most cost-effective. It sounds like a hoax, but it is indeed true.
The causes of a person’s obesity are complex, and are the result of a combination of multiple genetic loci, social environment, and psychological factors. But I don’t know if you have thought about it. Almost all these factors must pass an unhealthy lifestyle in order to work on us and affect our weight. Therefore, lifestyle is the most direct cause of obesity. Correspondingly, weight loss must also start with lifestyle adjustments.
Remember the water tank model I talked about last time? Water in and out of the tank maintains a dynamic balance between input and output. If you start with a single faucet and treat it hard, such as desperate dieting or crazy exercise, the water level may indeed drop quickly, but the balance of the system will be broken. Immediately afterwards, there will be various retaliatory changes in the body, including protection of fat accumulation, reduction of basal metabolism, 10-fold hunger, etc… Finally, the body weight rebounds, and efforts are lost.
Therefore, what we have to adjust cannot be a certain aspect, but must be the whole in and out of the water tank, that is, synchronous effort from the aspects of diet, exercise, stress and sleep. Together, these constitute our lifestyle. Therefore, the scientific way to lose weight can only be the formation of a healthy lifestyle. Lifestyle adjustment is the right Avenue for weight loss. Please remember this.
Hearing this, some one may ask: I heard that there are diet pills and bariatric surgery! With friends around you so thin, aren’t they also effective ways to lose weight? Isn’t it the way to go?
Indeed, in addition to the lifestyle adjustment of this Yangguan Avenue, there are some alternatives, such as drug treatment, bariatric surgery, meal replacement, etc., we will talk about the specifics later. Here I will only tell you a little bit-no matter which way to lose weight, you must cooperate with lifestyle management to be effective. In other words, if you do not adjust your lifestyle, even if you take weight loss pills and have weight loss surgery, you will definitely get fat back.
You see, the same way, the same way, and back to the lifestyle adjustment.
What exactly is the lifestyle adjustment?
It mainly includes three aspects, namely the management of diet, exercise and psychological factors. The management of psychological factors is mainly to manage stress and sleep.
If the lifestyle is a triangle, then diet, exercise, and psychological factors are the three sides that make up the triangle. These three sides are indispensable. If any one of these factors is not handled properly, it may affect the weight loss effect, and even make all efforts in vain. As for how to do it, we will explain separately later. Here I will sell a pass.
I know that some people may be thinking about another thing:
I can’t control that much. This year is 4kg longer than last year. In order to put on last year’s pants, I worked hard to eat salad at noon and save breakfast. Isn’t this consistent with the energy gap theory you said? After one month, up to two months, the pants can be put on as soon as possible. The lifestyle management you mentioned is too difficult. Socializing, working stress, gathering together and staying up late are all part of modern life. You can’t let me be a primitive person?
If you think so, it may mean that you have a misunderstanding of a healthy lifestyle. Here, I want to help you build a correct outlook on lifestyle. As the saying goes, “do not break without standing”, in order to establish the right, we have to break two wrong views first.
The first misconception is that lifestyle adjustments are slow to take effect and cost-effective.
I have to admit that the development of a healthy lifestyle is not overnight. As a result, many people want to do dieting and crazy sports to get a quick effect. As everyone knows, for weight loss, a comprehensive and healthy lifestyle is the most cost-effective.
Because weight loss is a systematic project, how to eat, how to move, how to manage stress will affect the effect of weight loss. Focusing only on one of these factors is destined to do more with less. Studies have shown that if a person cannot cope with work pressure, it may take 4-5 times of exercise time and exercise intensity to achieve the same weight loss effect; if sleep is not good, then even if you exercise more, you can not lose weight…
A healthy lifestyle naturally includes three aspects: diet, exercise and psychological management. If the other method is a single-dimensional effort, lifestyle management is a multi-pronged approach with simultaneous effort, and the effect is naturally the best.
The second misconception is that a healthy lifestyle is too difficult to do.
In the consciousness of many people, a healthy lifestyle is contrary to nature, that is, eating grass every day, not eating what you like, but also insisting on exercise and going to bed early and getting up early. What’s so exciting about living here? Or yes, I understand the truth, but can’t do it?
First of all, I have to say that a healthy lifestyle is not as demanding as many people think.
Take sleep as an example. Healthy sleep only requires rhythm and duration. As long as you sleep regularly and your sleep quality is normal, you can sleep 6-8 hours a day, which is enough. The rest is up to you. If you want to go to bed early and get up early, you can; night owls always stay up late at night. As for other aspects, such as diet and exercise, there is also great freedom. You see, is it because you don’t know everything and think of a healthy lifestyle too harshly?
Going a step further, it is not so difficult to develop a healthy lifestyle.
Just take this as an example. Quit junk food. At first, you may not be used to it. But after repeated restraints, your taste nerves and intestinal flora will change. It won’t take long for you to eat unhealthy food, your body will become uncomfortable and uncomfortable, and you will also choose healthy food subconsciously.
You see, it is not difficult to develop a healthy lifestyle, it starts with your behavior. You don’t have to build so many high walls for yourself. Starting today, after listening to this lecture, get off the car early on the way to work and go for a while; supermarkets choose food and buy less junk food; sleep at a fixed time in the evening…once or twice After three weeks, as long as three weeks, it will not only solidify your habits, but also bring an unexpected storm to your mind.
To get rid of the two wrong views above, it is only natural to develop a healthy lifestyle into this Yangguan Avenue. I believe that a healthy lifestyle is the sum of various behaviors that make you live healthier on the premise of satisfying your personal social attributes.
Naturally, it has two levels of requirements-
The first is, of course, health. As mentioned earlier, to achieve health, weight loss is just a by-product of piggybacking.
On the way to lose weight, all actions must be carried out around “health.” Only in this way will your weight loss be truly successful, and you won’t be in danger.
As a saying in “Walden Lake”, “When you realize your dream, the key is not what you get, but what kind of person you become in the process of pursuing.”
The second is to meet a person’s social attributes and meet his family, work and social needs.
Healthy lifestyles have great autonomy, not to force people into a machine that they do not even know. A truly healthy lifestyle must belong to you, and you can stick to it for a long time or even get used to it. It not only does not affect your daily life, but also empowers your life, allowing you to better play your own society. Character. Therefore, in principle, they are all free. You can choose freely according to your work and habits.
For example, under the premise of energy shortage, do you want more meat or more cheese for this meal, or even entertain yourself today, and occasionally want to eat junk food once, no problem, little effect on weight loss results; another example Exercise, under the exercise principle I give you, whether you insist on brisk walking or swimming every day; whether you exercise for one hour today, not exercise tomorrow, or exercise for 30 minutes a day is your freedom.
As long as you build your own healthy lifestyle, these are things you can control yourself. You see, has it solved the pimples of many people?
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