Some people, the food is eaten from morning to night
Midday pizza with Coke
Afternoon milk tea with dessert
Beer in the evening with skewers
(Source: soogif)
But still slender limbs
I can't get my weight up
And I have a godly heart every day
It's running again, it's iron again
Sweat like rain, so hard
It's hard to reward yourself with a big meal once in a while
but!
Eat a little more, and your weight will immediately soar
Then, the torture of the soul comes:
Why is the world so unjust?
Those who eat not fat
Who is sacred?
Today we will talk about the problem of fat and thin
Difference 1: Gluttony genes
Why is this gene related to eating and not being fat?
Let's first understand this gene and how it works.
The medically proper name for the "gluttonous gene" is the FTO gene. This gene determines whether you are prone to feeling full after eating.
It has two genotypes (AA or TT).
Different people may carry different genotypes, and people with one of these genotypes often do not feel full after eating [1].
There is always no feeling of fullness, so I always want to eat more, add more meals, and stop until I feel full.
As everyone knows, in this process, you feel that you have not eaten much, but in fact, you have eaten too much more than others, and the calorie intake has exceeded the standard early.
The thing of harm, fullness, is like a pair of invisible hands, pushing you behind your back to eat continuously.
So, if you always feel that you have an uncontrollable appetite, don't blame yourself too much, maybe your "gluttony gene" is at work.
Difference 2: Basal metabolism
Basal metabolism is the most basic energy consumption to maintain the body's life activities [2].
In layman's terms, basal metabolism is the energy consumed by the body to maintain normal blood circulation, breathing and heartbeat and other basic physiological activities when you sit there motionless.
So how does basal metabolism relate to fat and thin?
Let's extrapolate backwards from the results:
To be thin, you essentially have a calorie gap, that is, the total daily calorie intake < total consumption.
The total intake is well understood, which is the sum of the energy brought to us by the food and drinks that are sent into our mouths every day.
The total consumption consists of two parts:
Energy consumed by basic daily activities including commuting and exercising at the end of the day;
basal metabolism.
In the face of fat and thin, the basic metabolism is like the existence of the hanging:
If your friend Xiaohong's basal metabolism is 1400 kcal a day, and you only have 1200 kcal, then while keeping other conditions unchanged, people can eat 200 kcal more than you every day (about a bowl of rice).
It looks like people don't get fat, and you get fat as soon as you eat.
Speaking of this, it is already clear that when keeping other conditions unchanged, a person with a relatively high basal metabolism is more likely to form a larger calorie gap, and it is relatively easier to lose weight.
1. Scientific fitness, improve the content of skeletal muscle
Simply put, it's about giving yourself more muscle.
This is because the amount of skeletal muscle is one of the important reasons for the impact of basal metabolism [3], and when you sit there without moving, the muscles in the body consume much more energy than fat.
That is to say, in the resting state, the muscles are the main force of energy consumption. As the muscles become more, the basal metabolism rises.
But that doesn't mean you have to practice like this—
Through the scientific combination of strength training and aerobic training, the gradual tightening of flesh and looming muscle lines are the best witnesses of entering the right track of muscle gain [4].
2. Refuse to diet
One of the world's greatest illusions:
"Well, I haven't had dinner lately, I should be skinny!"
In order to create a calorie gap, people who don't want to move may choose to diet and try to reduce their energy intake in this simple and crude way.
But this practice may only be psychologically comforting, but the cruel truth is that after a long period of diet, your basal metabolism will also decline.
The essence of basal metabolism is the process of automatically consuming energy inside the body, and if energy intake is at a low level for a long time, it will lead to a lack of motivation for the body to automatically consume energy.
Just like when the phone is low and can't be charged, the "power saving mode" is automatically turned on.
Over time, the body will be "passively idle" in terms of energy consumption, and the level of basic metabolism will be pulled down [5].
Therefore, the cornerstone of improving basal metabolism is to eat three meals a day on time [6].
However, we should pay more attention to nutritional mixing and energy intake: for example, consciously less oil and less salt, a certain degree of control of carb intake, and so on [7].
Sometimes, "eating is not fat" is not a capital that can be used to show off.
(Source: Gighy)
When you start long-term loss of appetite and weight loss, beware of the following diseases:
Hyperthyroidism: thyroid hormone is an important hormone responsible for body metabolism, thyroid hormone increases, the human metabolism becomes faster, not only eat more, lose weight quickly, but also fear heat, palpitations. If left untreated, hyperthyroid crisis can even be life-threatening.
Digestive system diseases: such as irritable bowel syndrome, dyspepsia, chronic enteritis, etc. Although the stomach is normal, you can even eat a lot, but due to the low absorption and utilization of nutrients in the small intestine, the calories that really enter the body are very small, so it will not gain weight.
Anorexia nervosa: also known as eating disorder, a physiological disorder related to psychological factors, the patient is mostly female, to lose weight, eat and regret, the use of hand to cut the throat and other ways to induce vomiting, the just eaten things spit out. In this way, the food is basically not absorbed, and people will become thinner and thinner, and eventually lead to severe malnutrition.
In addition, diabetes, some malignant tumors (such as liver and stomach cancer), tuberculosis, chronic infections can also lead to wasting.
Therefore, "eating not fat" is not always a good thing, we must pay attention to their "eating not fat" is not developing pathologically.
Perhaps, easy to lose or easy to get fat
To a certain extent out of our control
But that doesn't stop us
Work towards your ideal body
Whether you want to lose weight because you are fat
Or because I want to gain weight because I am too thin
Adhere to scientific exercise, with a reasonable diet
It is the right way not to harm the body
If this is still not the ideal body shape
Don't get discouraged
There are some congenital factors that we cannot exceed
For example, severe congenital obesity
It may be necessary to go to a regular hospital for specialized treatment
in order to get better control
……
Pursue the ideal body shape
Be sure to take the path of science
At first, the effect may not be obvious
But, don't rush it
After all
On the way to achieving the ideal body
You have become a healthier version of yourself
Review expert: Yuan Bichao | deputy chief physician of the Department of Endocrinology of Jieyang People's Hospital
bibliography
[1] Frayling TM， Timpson NJ， Weedon MN， Zeggini E， Freathy RM， et al. 2007. A Common Variant in the FTO Gene Is Associated with Body Mass Index and Predisposes to Childhood and Adult Obesity. Science 316：889-94
[2] McNab B K. On the utility of uniformity in the definition of basal rate of metabolism[J]. Physiological Zoology, 1997, 70(6): 718-720.
[3] Periasamy M, Herrera J L, Reis F C G. Skeletal muscle thermogenesis and its role in whole body energy metabolism[J]. Diabetes & metabolism journal, 2017, 41(5): 327.
[4] Strasser B, Schobersberger W. Evidence for resistance training as a treatment therapy in obesity[J]. Journal of obesity, 2011, 2011.
[5] Camps S G J A, Verhoef S P M, Westerterp K R. Weight loss, weight maintenance, and adaptive thermogenesis[J]. The American of Clinical Nutrition, 2013, 97(5): 990-994.
[6] Stokes T, Hector A J, Morton R W, et al. Recent perspectives regarding the role of dietary protein for the promotion of muscle hypertrophy with resistance exercise training[J]. Nutrients, 2018, 10(2): 180.
[7] Hu T, Yao L, Reynolds K, et al. The effects of a low-carbohydrate diet on appetite: A randomized controlled trial[J]. Nutrition, Metabolism and Cardiovascular Diseases, 2016, 26(6): 476-488.
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