Eating too much sweets will make you fat, eating more fried will make you fat, drinking too much milk tea will make you fat... The body is difficult to "thin", and many people are accustomed to throwing pots to their mouths. In fact, in addition to eating, fat accumulation also has some factors that you did not expect.
"Life Times" (search for "LT0385" in WeChat to follow) interviews experts, combines research to list those "inconspicuous" fat factors, and teaches you to lose weight scientifically.
Experts interviewed
Fan Zhihong, Associate Professor, College of Food Science and Nutritional Engineering, China Agricultural University
Shi Zhengli, NutritionIst, Department of Nutrition, Beijing Friendship Hospital affiliated to Capital Medical University
Han Tieguang, director of Shenzhen Health Education and Promotion Center and expert in the prescription of sports and medical integration exercise
After 4 days of not sleeping well, fat accumulates
A study published in the American Journal of Lipid Research showed that not sleeping well for 4 days can lead to rapid accumulation of body fat and weight gain.
The researchers studied 15 healthy men in their 20s. One week before the start, participants maintained 10 hours of sleep at home each night. During the experiment, participants ate high-fat, high-calorie foods and slept less than 5 hours a night for 4 consecutive days.
The results found that most participants reported that they were more likely to feel underefeated in the case of insufficient sleep than when they slept enough. Blood tests have found that lack of sleep will cause fat in the blood to be quickly removed after a meal, stored by the body, and lead to rapid weight gain.
Researchers say that when sleep is low, people eat more (especially high-calorie foods) and store it for extra energy. This can lead to a sharp rise in insulin, rapid storage of fat, and rapid weight gain.
Therefore, in order to lose weight and fat, in addition to a reasonable diet and active exercise, you must also "sleep well". The National Sleep Foundation recommends that adults sleep enough 7 to 9 hours a night.
Gain weight, it's too easy
It is often heard that some people use "drink cold water to get fat" to describe how easy they are to become fat, in fact, some of the reasons why people get fat in life may surprise you.
Don't like to bask in the sun
Experts at the University of Southern California in the United States pointed out that the lack of vitamin D in the body can lead to the accumulation of fat in the muscle, but the vitamin D in the body can only be synthesized in the sun. Those who have enjoyed "nightlife" are in danger of becoming big fat.
Skip breakfast
A survey published by the British "Daily Mail" showed that people who do not eat breakfast may gain 26 pounds (about 22 pounds) a year.
Eat too fast
A joint study by the Graduate School of Okayama University and the Health Care Management Center in Japan showed that eating too quickly affects weight compared to other eating habits such as eating greasy and eating too full.
Studies have shown that in the case of small differences in calorie levels, "fast food" (fast eating speed) people have a 4.4 times higher risk of gaining weight than those who eat normally, and men who eat fast are more affected than women.
Eat two meals a day
The result of two meals a day for a long time is very likely: the weight loss effect is obvious at the beginning, and it will soon enter the platform period; because this process does not make people lose too much fat, resulting in a decrease in metabolic rate, eat a little more, or just restore three meals a day, you will gain weight and gain weight.
Weekends love to catch up on sleep
A study by American scientists showed that weekend sleep can make people fat, damage their health, and even worse than lack of sleep.
Researchers say people who don't get enough sleep on weekdays and make up for sleep on weekends typically eat more snacks than people who don't sleep enough consistently, which not only makes people fat, but also increases the risk of diabetes.
Too much dust in the house
A previous study in Environmental Science and Technology showed that homes are unclean and dusty can make people fat. Duke researchers collected dust samples from 11 homes.
It was found that the dust between 9 of them would stimulate cell division and produce a large number of fat cells; 7 would convert fat cells into mature fat cells, producing new fat cells, and the transformation was irreversible.
Eat often in these 4 locations
An article published in the American "Healthy Life" magazine said that the place to eat will also affect weight, and eating in 4 places may make you fat.
Inside the kitchen: Walking into the kitchen, you will be trapped in the "encirclement" of food, and you will eventually eat more than expected. Especially standing in front of the refrigerator or food cabinet, or eating directly out of the bag, it is easy to remember how much you ate.
At the desk: Eating quickly while working will make the brain "unable to remember" the food you ate, so you will still feel hungry in the end and will eat more things.
Inside the car: When eating while driving, in order to avoid holding the steering wheel in one hand for a long time, it will often gobble up and eat faster and more.
In front of the TV: On a hungry night, food advertisements on tv can stimulate appetite.
Look at the screen time long
There is an important association between screen time and early childhood obesity. Studies have found that children aged 9 to 10 who spend 1 hour more screen time per day will show a significant increase in their body mass index (BMI) after one year.
Less socializing
Using data from the National Longitudinal Study on Ageing, the research team at the University of British Columbia in Canada analyzed the social status of 28,000 adults aged 45 to 85 and how these social relationships affect waist circumference, body mass index and obesity. It turned out that women who lacked social interaction were more likely to be obese.
Turn on the lights to sleep
Research in the Journal of Internal Medicine of the American Medical Association says that exposure to artificial light while sleeping can cause weight gain in women. The findings showed that women with any light exposure at night during an average follow-up period of 5.7 years had a 19 percent higher risk of obesity than those without light exposure.
Weight loss starts with lifestyle habits
Now there are many people who excessively pursue "thin" and examine their figure with a harsh eye, in fact, many people do not have to lose weight.
How do I know if I need to lose weight?
Body mass index (BMI): A body shape indicator currently commonly used in the medical community. Body mass index = body weight (kg) divided by the square of height (meters), this value is between 18.5 and 23.9, which is normal. If it is above 23.9, it is necessary to lose weight; below 18.5 is wasting and nutrition should be strengthened.
BMI does not reflect fat distribution. Some people have a normal body mass index, but there is a lot of abdominal fat accumulation, and the risk of chronic diseases is very high, so the body mass index should be combined with the waist circumference to determine whether to lose fat.
Waist circumference: Reflects both the total amount of fat and the distribution of fat, and is a good index for assessing the risk of chronic diseases. Adult males should have a waist circumference of less than 85 cm and females should be less than 80 cm.
Waist-to-hip ratio: The ratio of waist circumference to hip circumference is less than 0.9 for men and less than 0.8 for women.
Subcutaneous fat thickness: The thickness of subcutaneous fat in the abdominal wall should be less than 15 mm for men and 20 mm for women. This usually requires a professional sebum thickness meter to measure.
Weight loss can not blindly seek speed, good living habits can help you lose weight healthily:
01
Have a good breakfast
"Good" manifests itself in eating enough, that is, eating very satisfyingly, while also ensuring that you consume enough calories and nutrients. Specifically, breakfast calories and nutrient intake should preferably account for 40% of the total daily intake, and at least 30%.
A healthy and qualified breakfast should include at least three types of food: cereals, such as noodles, steamed buns, bread, etc.; animal foods, such as meat, eggs, dairy products, etc.; and vegetables and fruits rich in vitamin C that can supplement dietary fiber; and it is better to eat nuts such as pine nuts and almonds.
As long as the combination is reasonable, to ensure that the protein is sufficient, the vitamin and mineral content is rich, and the amount of dinner is reduced accordingly, it is no problem to eat until it is satisfied.
02
Light diet
When losing weight, reduce the intake of sodium salt appropriately, and avoid pickled foods. Total salt intake throughout the day is less than or equal to 5 grams.
03
Take the initiative to drink water
Drink more boiled water, drink less or no drinks, etc.
04
Stick to moderate exercise
Those who want to lose weight health should participate in more outdoor activities, and should accumulate more than 30 to 60 minutes of activity every day. Prepare for activities before exercise, take precautions during exercise, and bask in the sun as appropriate.
Pay attention to the initial amount of exercise to be a little less, let the body slowly adapt, and then appropriately increase the amount of exercise, in the process of exercise if there is discomfort, or feel physical weakness, be sure to stop the exercise in time.
05
The weight loss speed should not be too fast
Generally, it is safer to lose 0.5 kg of weight per week, and it is easy to accept and stick to it. If you lose weight too quickly, it may cause problems such as weakness, alopecia, depression, and arrhythmias.
In addition, because the lipolysis is too fast, it will lead to more ketone bodies of the metabolite of lipolysis in the blood, causing acidosis, with serious consequences.
Diet and moderate exercise are the healthiest means of weight loss, and if there are no special circumstances or diseases, it is not recommended to use drugs, surgery and other methods. ▲
Editor of this issue: Deng Yu
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