This is the 3758th article of Da Medical Care
Let's lose weight together
Lose weight
"Every fat man wants to dream back to the Tang Dynasty!". Weight loss is the eternal theme of this era, and it has even become a ridiculous topic that will never go out of style! Undoubtedly, the process of weight loss is arduous and painful, many people have tried various methods to achieve their goals, such as dieting, exercise, etc., but because there is a misunderstanding about weight loss, even pay a healthy price. So, how to lose weight scientifically, so as to easily lose excess meat?
and fatty meat
Fight to the end
Myth 1: Excessive dieting
Dieting is the first way many people will think of weight loss, "keep your mouth shut" is the most immediate way to achieve weight loss by reducing energy intake. However, when dieting excessively, it will have an impact on our health, such as stomach sagging caused by long-term dieting, hormone secretion disorders, osteoporosis, poor skin, decreased immunity, etc., and excessive
Sudden eating after dieting can also bring about a rebound in weight.
Therefore, the best way to control caloric intake should be to adjust the diet. The nutrition needed by the human body mainly refers to these seven major types of nutrients: protein, fat, carbohydrate, water, vitamins, minerals, and dietary fiber. Among them, the nutrients that make people fat are mainly protein, fat, and carbohydrates, and modern people's obesity is mainly caused by excessive intake of carbohydrates and fats. Among them, fat needless to say, the intake of more calories exceeds the standard, will grow fat. And carbs can be divided into high glycemic index of high GI carbohydrate and low glycemic index of low GI carbohydrate, GI is glycemic index, the larger the GI value of carbohydrate-rich foods, indicating that the faster the food will be decomposed into glucose by the body into the bloodstream, so that blood sugar rises rapidly (blood sugar is glucose in the blood), and then will make a large amount of insulin secretion (insulin function is to lower blood sugar, and promote the synthesis of fat, protein, glycogen), a large amount of insulin to promote a large amount of fat synthesis, people will gain weight. So we should avoid excessive intake of high GI carbs and replace them with low GI carbs. This requires the choice of food types.
The ideal diet for each meal is to fit this diet: plenty of vegetables + plenty of high-quality protein + moderate amount of high-quality fat + moderate amount of low-GI carbohydrates. Therefore, when eating, you can eat more foods that enhance satiety, low-carbon diet, thereby reducing energy intake. At the same time, pay attention to chewing slowly when eating, chewing slowly can delay the rise of blood sugar, slow down the secretion of insulin, and will not quickly synthesize fat. Also drink more water to improve the body's metabolic level.
At the same time, we must also pay attention to adjusting our living habits. First of all, work and rest should be regular. Poor work and rest are easy to cause a series of adverse symptoms such as insomnia, forgetfulness, anxiety, and decreased immunity. Moreover, many people like to eat supper at night, and studies have shown that it is easy to gain weight after eating after nine o'clock in the evening. Second, develop good eating habits. Diet should be regular, do not overeat, eat three meals a day on time, and match meat and vegetarian meals to ensure balanced and comprehensive nutrition. Doing these points can be a big step on the road to weight loss!
Myth 2: High-intensity exercise to lose weight
High-intensity interval training, also known as HIIT, is mainly a high-intensity, relatively fast training method for people in a short period of time. During exercise, people will increase their heart rate in a short period of time, thereby consuming more energy in the body. High-intensity exercise can reduce the amount of fat in a short period of time, such as running and cycling for a short period of time every day, which can burn more calories and make the fat loss effect better. However, when doing high-intensity fat loss exercise, we should pay attention to taking it slowly and gradually. For example, insist on exercising 5 or 6 times a week, at least 40 minutes each time.
Aerobic exercise is the most effective and healthy way to lose weight. Aerobic exercise includes jogging, walking (walking and brisk walking), swimming, cycling, running in situ, playing ball, climbing, fitness exercises, practicing yoga and playing tai chi, etc., is an aerobic metabolism-based endurance exercise, which can improve human metabolism and promote energy consumption, so as to avoid excess energy in the body and convert it into fat accumulation, and also can decompose the body's accumulated fat. Each exercise is best to continue to do it once, to ensure that the total daily accumulation of more than 40 minutes, the middle can be stopped, and the total calorie consumption of each exercise must reach 300 kcal, which will increase the body's metabolic rate, and insist on exercising every day, at least 4 to 5 days a week.
Myth 3: Detoxify and lose weight
Everyone will encounter a bottleneck period when losing weight, at this time, whether dieting or exercise can not be as thin as before, many people will start to choose to eat diet pills at the same time to overcome the bottleneck, the side effects of taking medicine in addition to palpitations will also break into cold sweats. How should the drug be used? Drugs from unknown sources are firmly untouchable, and most diet pills contain many of the ingredients that are problematic, such as aristolochic acid can harm the liver and kidneys. Some people say that I don't eat diet pills, I drink slimming tea, so I began to rely on slimming tea, and even if I don't drink it for a day, I will be constipated, but in fact, as long as I develop good bowel habits, I don't need to drink slimming tea at all.
So what other ways to help us get rid of toxins in the body without taking diet pills or drinking slimming tea? In fact, some natural foods also have a weight loss effect. For example, coffee, tea, grapes, apple peel, etc. are helpful for weight loss, and common asparagus can also inhibit the absorption of fat and starch. Black fungus has always been a very effective detox food, it can help purify the waste in the blood, but also can use the adsorption capacity of black fungus to clean up impurities in the digestive system in the body. Foods rich in fiber can be combined with heavy metal substances in the body, so that harmful metals in the body can be excreted from the body, effectively lowering blood sugar and preventing high blood lipids. You can also choose oats and other substances, including whole wheat, sweet potatoes, corn and other crude fiber foods, which also have a good detoxification effect. Detox friends can also eat more fresh vegetables, such as broccoli, spinach, cabbage, celery, bitter melon, yellow flowers, etc., can supplement various nutrients, such as vitamins, minerals, chlorophyll, carotene and so on.
After counting the above several misunderstandings of weight loss, many weight loss people should also keep a clear mind on the road to weight loss, and the best way to lose weight is to control the mouth and open the legs. So, how to scientifically "control the mouth and step out of the legs"?
First, scientific eating
Control the intake of sugar and fat, eat more protein foods such as meat, eggs, and milk, and you will have enough satiety. The daily intake of carbohydrates, women are weight *1.8g/kg; men are weight *2g/kg, fat intake is the same for men and women, are weight *1g/kg; protein intake is the same for men and women, are weight *1.4g/kg. Therefore, the scientific diet plan is: eat nutritious points in the morning, eat rich points at noon, and eat less or only fruits and vegetables in the evening.
At the same time, exercise reasonably
Maintain regular exercise every day, running, cycling are good ways to exercise, as long as you insist on it for a long time, maintain a healthy diet and reasonable schedule, and slowly you will lose weight effectively. As long as we can achieve scientific diet and reasonable exercise, the physical state will get better and better, and we can also lose weight quickly and successfully.
Traditional Chinese medicine treats obesity
Chinese medicine also has a small trick in weight loss, Chinese medicine believes that the causes of obesity are mostly related to "wet, phlegm, and deficiency", and divide obesity into the following types:
1. Abdominal obesity: caused by excess liver qi, often accompanied by constipation and hypertensive tendencies.
2. Obesity: caused by too strong or too weak kidney function, it is often accompanied by symptoms such as irregular menstruation and cold hands and feet.
3. Fatty obesity: caused by excessive blood gas, it is easy to cause heart disease.
4. Morbid obesity: due to insufficient blood gas, spleen and yang qi are too strong, postpartum obesity, hormonal obesity belong to this category.
5. Obesity: caused by abnormal Sanjiao meridian, it is a mental stress type obesity.
For these types of obesity, Chinese medicine believes that the root cause is the imbalance between yin and yang, which directly affects the pH of human body fluids and the survival of enzymes in the body. Chinese medicine can adjust the human body from the inside out, starting from the regulation of endocrine, adjusting the liver, spleen, kidneys, heart, lungs and sanjiao, etc., and completing the unity of the body through the role of qi, blood and fluid, so as to achieve the purpose of weight loss. At the same time, Chinese medicine has no side effects and can also play a role in nourishment and health care. Therefore, Chinese medicine mostly starts from the adjustment of endocrine for obesity, and adjusts the nerve and endocrine functions of obese people through comprehensive treatment such as acupuncture and acupuncture.
Some Chinese medicines such as cassia seeds, Ze diarrhea, shou wu, lotus leaves, barley, coix kernels, etc., also have good weight loss effects, but taking Chinese medicine should be carried out under the guidance of a doctor. Dietary therapy is also a good choice, such as winter melon, watermelon green coat, cucumber, apple, bale, radish, artemisia annua, spinach, celery, cabbage, lettuce, lotus leaf, black fungus, white fungus, bitter melon, tomato, tea, oats, coix kernels, chrysanthemums, carp, konjac, watercress, kelp, etc., unconsciously play a role in conditioning the body in daily life.
"April does not lose weight, June is sad in vain", I believe that to do the above points, scientific diet, appropriate exercise, will be able to lose weight successfully, harvest health and slimness!
Zou Jialing, Li Fulun