10 Weight Loss Tips You Must Know
In the new year, many people start making weight loss plans, aiming to eliminate the fat accumulated during the festival. Listen to the author's advice, don't hurry, before starting a weight loss plan, first understand the following 10 weight loss facts to avoid everyone working hard for nothing.
1. Imbalance in "energy intake and expenditure" leads to obesity
Many people think that obesity is caused by overeating. This idea is half right. Eating more does not necessarily lead to weight gain. Many fitness coaches eat a lot, but they don't get fat. This is mainly because they persist in exercising for a long time, have good metabolism, and have a large amount of daily exercise, which results in high energy consumption. There won't be too much excess energy in the body that turns into fat. The truth is that most people become obese due to an imbalance in "energy intake and expenditure". If the energy intake exceeds the energy consumption, the remaining energy turns into fat. Therefore, to lose weight, you need to control energy intake while persisting in exercise to increase energy consumption.
2. Fat cannot be converted into muscle
Many people think that after losing weight, muscle looks more than before and assume it's the fat on their body converting into muscle. But the truth is, fat cannot be converted into muscle. Muscle and fat are two different types of tissues. Fat is fat cells, and muscle is muscle cells. It's like plants cannot turn into humans.
3. Weight loss ≠ fat loss
People who don't understand often equate weight loss with fat loss, thinking that if their weight decreases, it's the result of fat reduction. But in fact, there is a vast difference between weight loss and fat loss. Simple weight loss includes fat, muscle, water, etc. Fat loss refers to reducing fat and lowering body fat percentage. Fat loss is a healthier way to lose weight.
4. Sweat is not fat's tears
The saying "sweat is fat's tears" is not unfamiliar to many people. Some people really believe this. During exercise, they don't stop until they sweat profusely. Now, the author tells you, sweat is just sweat, and it has nothing to do with fat. 98% to 99% of the sweat is water, and the remaining 1% to 2% is a small amount of urea, lactic acid, fatty acids, etc. It can be seen that the content of fatty acids in sweat is quite low. Saying that sweat is fat's tears is just a joke.
5. The calorie sources of food come from three nutrients
The energy needed by the human body comes from three nutrients: carbohydrates, fats, and proteins. Minerals cannot provide energy. Calories are units of energy, and the calories in food naturally come from these three nutrients. The energy-providing capacity of these three nutrients is different. 1 gram of fat can provide 9 calories, while 1 gram of carbohydrates and 1 gram of protein can provide 4 calories each. Carbohydrates are easy to use, so among the three nutrients, carbohydrates are the main source of calories.
6. Anaerobic exercise can also help lose weight
Muscle is an important driving force of life, but as people age, muscle decreases and function declines, which is manifested as the aging of the human body. For a long time, many people believed that only aerobic exercise is beneficial for weight loss, and that doing anaerobic exercise (muscle training) cannot help lose weight, which is actually wrong. If muscle strength training is started in youth, the positive impact on body shape and bones is very obvious. Muscle strength training has been proven to promote health and reduce fat, and increase lean body weight, just as aerobic exercise or even more effectively.
7. Women doing strength training won't turn into muscular women
Strength training is a form of exercise that reduces fat and builds muscle. On one hand, low to moderate-intensity strength training primarily uses fat for energy, burning a lot of fat and reducing body fat percentage. High-intensity strength training improves muscle strength, increases the basal metabolic rate, and promotes the consumption of more calories, which is beneficial for weight loss and shaping a perfect body. On the other hand, strength training can exercise muscles and bones, increase lean body weight, and reduce body fat, achieving the ideal weight loss effect. Another benefit of losing weight through strength training is that it can avoid weight rebound. Since women lack male hormones, most women will not grow muscle through strength training, let alone become muscular women. Those muscular women are either due to genetic reasons or due to prolonged exercise that is hard for ordinary people to endure. Therefore, women can confidently do strength training.
8. Being fat-free doesn't mean you can lose weight
Do you think that being fat-free means you can lose weight? Then you are really too naive. Avoiding fat doesn't mean you are avoiding fat. There are many hidden fats in daily life. For example, the oil used when stir-frying vegetables, some fats hidden in foods, etc. Even if you don't eat fat, consuming these hidden fats won't make you lose weight. In addition, besides fat, sugar will make it easier for you to gain weight. Sugar is absorbed more easily by the human body than fat. Eating too much high-sugar food can more easily lead to excessive calorie intake.
9. Long-term vegetarian diet has minimal weight loss effect
Some people naively believe that eating only vegetables and fruits will definitely lead to healthy weight loss. A vegetarian diet can have some effect, but once the vegetarian plan is stopped, it's easy to rebound. Moreover, nutrients essential for the human body, such as iron, calcium, vitamin D, vitamin B12, zinc, and animal protein, usually cannot be provided solely by vegetables and fruits. If vegetarians have a single dietary structure for a long time, it can easily lead to malnutrition.
10. Negative-calorie foods don't exist
Upon hearing that excessive calorie intake leads to weight gain, people are eager to pursue so-called negative-calorie foods. In fact, there are no negative-calorie foods in the world. As long as it can be put in the mouth, except for water, it contains calories. Some foods just contain lower calories.
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