Must read for weight loss

1. Limit total calories in meals

We know that substances that can supply energy to the body are called heat sources, including sugar, fat and protein. Fat has the highest caloric energy among heat source substances. The physiologically effective calories burned by 1 gram of fat in the body are 9 kcal, and sugar and protein are 4 kcal. When losing weight, the total calories of the meal should be limited. During weight loss, meals with high protein, medium carbohydrates and a small amount of fat should be used. It is not that the less fat, the better. Limit the intake of total calories, and the intake of protein will decrease accordingly. Negative balance of body heat energy When fat is used to provide energy, some protein in the body will also be consumed and decomposed to participate in energy supply. Protein is very important and indispensable to the human body, so it must be fully supplied.

The absorption of moderate carbohydrates can, on the one hand, reduce the secretion of insulin and reduce the synthesis of body fat. On the other hand, reasonable sugar can fully decompose fat. Ketone bodies produced during fat metabolism are decomposed only with the assistance of five-carbon sugars during carbohydrate metabolism. When ketone bodies are decomposed and excreted from the body, they can also consume some extra calories.

When total calorie intake is reduced, it is often accompanied by insufficient intake of inorganic salts and vitamins. Therefore, during weight loss, you should eat more fresh fruits, vegetables and seafood. Because fiber-rich foods such as whole wheat products, oats, etc. feel full and do not provide heat energy, and can also reduce the absorption of calories. It is the best diet food.

2. Moderate intake of fat

Maintaining the right amount of fat in your diet has certain benefits for weight loss. This is because fat can inhibit the secretion of insulin and glucagon, and promote the body's utilization of fat. In addition, moderate amounts of fat will also make people feel full, allowing dieters to accept low-calorie meals more naturally without feeling overwhelmed by hunger.

When total calorie intake is reduced, it is often accompanied by insufficient intake of inorganic salts and vitamins. Therefore, during the weight loss period, you should eat more fresh fruits, vegetables and seafood. Foods rich in fiber such as whole wheat products, oats, etc. feel full but do not provide heat, and can also reduce the absorption of calories. They are the best diet foods.

3. moderate-intensity exercise

The way the body supplies energy during exercise can be divided into two categories: one is anaerobic energy supply, that is, in the case of no oxygen or relatively insufficient oxygen supply, it mainly relies on ATP and CP decomposition to provide energy and carbogen anaerobic fermentation to provide energy. That is, carbogen is decomposed into lactic acid in the absence of oxygen and supplies energy to the body. This kind of exercise can only last for a short time, about 1 - 3 minutes. Full-power running and short-distance sprint below 800 meters are all non-aerobic sports. The other type is aerobic energy supply, which means that energy during exercise mainly comes from the aerobic oxidation of glycogen fats and proteins. Due to sufficient oxygen supply during exercise, glycogen can be completely decomposed and release a large amount of energy, so it can last for a long time. Such sports include running over 5000 meters and swimming over 1500 meters: jogging, walking, disco, ballroom dancing, cycling, Tai Chi, etc. all belong to this category of sports.

From this, we can get a simple revelation: that is, high-intensity exercise cannot last for a long time, and the total energy consumption is small, so it is not an ideal way of weight loss exercise; while lower-intensity exercise has sufficient oxygen supply and lasts for a long time and a large total energy consumption, which is more conducive to weight loss. The ultimate goal of losing weight is to consume too much fat in the body, not to reduce water or other ingredients.

The following points should also be noted when doing aerobic exercise:

First, you should choose moderate-intensity exercise for exercise, that is, maintain your heart rate at 60-70% of the highest heart rate during exercise, and the highest heart rate =220-age. When the intensity is too high, the energy consumption is mainly sugar, and the muscles have the ability to oxidize fat. Low; while the load is too small, the body consumes insufficient heat, and the purpose of losing weight cannot be achieved.

Second, when exercising at moderate intensity, the exercise time should be long enough, and generally each exercise should not be less than 30 minutes. During moderate-intensity exercise, the body does not immediately use fat for energy at the beginning. Because it takes some time for fat to be released from the fat bank and transported to the muscles, at least 20 minutes. The way of exercise can be determined according to one's conditions, hobbies, and interests. For example, walking, jogging, disco, ballroom dancing, swimming, etc. are all appropriate ways.

Third, the storage and utilization of fat is a dynamic balance, so you must participate in exercise frequently and not once and for all. Weight loss exercise should be carried out daily without interruption.

4. Increase strength training

Studies have shown that with the increase of age, the metabolic rate RMR at rest will decrease year by year at a rate of 1 - 3%. The decrease in RMR is largely due to the decrease in lean body mass LBW. The decrease in RMR level and LBW content in the body are both related to lack of exercise. This is the basic reason why many people start to gain weight after middle age.

How can we prevent the reduction of lean body mass LBW and increase the body's resting metabolic rate RMR level? The best way is to stick to physical exercise. Scientific research has proved that aerobic exercise can increase the body's maximum oxygen uptake capacity, but it does not increase the body's lean body mass content; while strength training cannot effectively improve the maximum oxygen uptake capacity, it can significantly increase the body's lean body mass content. The increase in lean body mass can increase the body's resting metabolic rate. What does this mean? In simple terms, even while sleeping, people with more lean body weight use more energy than people with less lean body weight.

It can be seen that strength training is very meaningful both for maintaining the original ideal weight and for losing weight after getting fat. Therefore, when carrying out weight-loss exercise, we should adhere to strength exercise as the main focus, supplemented by aerobic exercise, and increase the content of LBW as the foundation to improve the body's RMR level and consolidate and enhance the weight-loss effect. (Internship Editor: Zheng Yanjun)