Hello! I am Liu Jian
Today is the 589th issue that Jian Ge said to accompany you
In this day and age, everyone is shouting about weight loss, and there is always a group of people around you who want to fight against the growing waistline through running, jumping, dieting or other measures, but last week we also mentioned that obesity has swept the world, and people are constantly determined to lose weight while becoming fatter and fatter.
"Keep your mouth shut, open your legs" has become a recognized way to lose weight, but how to implement it specifically, especially in the aspect of "keeping your mouth shut", many people don't know much, today, we will talk about it.
Where does obesity come from?
At present, the widely accepted theory is the "energy balance model", that is, the energy ingested every day> the energy consumed every day, in short, it is caused by eating more and moving less. The theory is simple and straightforward, and easy to understand. Nowadays, the society is extremely rich in materials, delicious food abounds, coupled with social development, people engage in less and less labor work, and the daily sedentary and lack of exercise lifestyle exacerbates the state of energy imbalance, so obesity is increasing.
From this theory, it can be deduced that by "keeping the mouth shut" to reduce the energy "entering" the body, by "opening the legs" to increase the energy "out" from the body, so that the intake of energy < the consumption of energy, it should be possible to control the weight. However, if the long-term intake of less energy, the body will activate the self-protection mechanism, by reducing the basal metabolism to prevent weight loss, therefore, the weight loss person needs to maintain this negative energy balance for a long time, in order to effectively lose weight, and resist the weight rebound after weight loss.
In recent years, the medical community has also proposed another theory of weight management, the "carbohydrate-insulin model", which believes that the crux of obesity lies in highly processed, rapidly digestible carbohydrates [1]. These foods enter the body and are quickly broken down into glucose and into the bloodstream, which stimulates the pancreas to increase insulin secretion and reduce glucagon secretion. While insulin levels in the blood are too high, they also inhibit lipolysis and speed up fat synthesis, thereby reducing the heat supplied to muscles and other tissues, and the brain will think that the body has not yet obtained enough energy, and once again send out hunger signals. This explains why we eat fat, but we still feel hungry.
Scientific slimming carbs should be paid attention to
The above two theories are not contradictory, but complement each other, therefore, scientific weight loss, on the basis of "control the mouth, open the legs", reduce the intake of refined carbohydrates. Refined carbohydrates, including staple foods such as white rice, white noodle steamed buns, and noodles that we often eat, as well as sugar, candy, desserts, honey, and so on.
However, carbohydrates are the main source of energy for the human body, and they cannot be eaten without eating, so we should pay special attention to the aspect of "keeping your mouth shut", specifically:
The composition of a weight-loss diet should follow low-energy, low-fat, moderate amounts of protein, and increased whole grain carbohydrates. And mainly plant foods, avoid eating fried foods, try to use steaming, boiling, stewing cooking methods, avoid adding meals and drinking sugary drinks [2].
Adding exercise to this diet is the preferred option for prevention and treatment for overweight or obese people. Of course, if the above methods are not effective, or if other related diseases are combined, drugs or metabolic surgery can be selected under the evaluation and guidance of a doctor.
Brother Jian said
Regarding the mechanism of obesity, there are currently two views, one is due to excessive energy intake, and the energy imbalance caused by consuming too little energy is caused by excessive intake of refined carbohydrates, and the other is due to excessive intake of refined carbohydrates leading to reactive fat accumulation in the body.
To lose weight scientifically, it is recommended to reduce the intake of refined carbohydrates on the basis of "keeping your mouth shut and opening your legs".
Weight loss requires long-term persistence and cannot be achieved overnight, so choosing a weight loss method that suits you and can stick to it is more important than the short-term weight loss effect.
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