In the summer, fitness marketing accounts on major social networking sites become extremely active, the most attractive of which are those "quick-acting weight loss" tutorials, such as "10-day rapid women's legs", "7-day waist circumference reduced by 7 cm", "3 minutes to lose 6 pounds"...
(Image source: Weibo screenshot)
Most of these videos or tutorials are accompanied by real demonstrations with obvious fat and thin contrasts, and the number of likes and favorites is extremely high...
(Image source: screenshot of a short video platform)
What's even more exciting is that most of their movements seem very simple, and they can even be done without jumping, twisting their waists and raising their legs.
(Source: A short video platform)
But goose, sober up! Marketing accounts are marketing numbers because they only want to earn traffic with eyeballs and are hardly responsible for the authenticity of the content.
Most of these renderings of 3 days of thin stomach and 7 days of thin arms are P out to deceive.
From a psychological point of view, "quick-acting weight loss" really pokes everyone's pain points, and anyone who reads the fast and easy weight loss method will be moved.
(Image source: screenshot of a short video platform)
But how to say, weight loss has never been easy, please friends before losing weight must first type the words "no shortcut to weight loss" on the public screen.
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The first thing to understand is a common-sense concept, the essence of weight loss is "calorie difference". That is to say, at least every day to "consume more calories than eat calories", after a period of time, you can see the effect of weight loss.
And exercise, although it can help us consume some calories, but it is far from as much as we think. For example, the calories consumed by running and jumping for half an hour are often offset by eating a bag of potato chips and a bag of spicy strips.
(Source: Soogif)
The total daily calorie expenditure of the human body is distributed as follows[1]:
● Basal metabolism accounts for about 60%~70%, which is the calorie consumption necessary to maintain the most basic life activities;
● Physical activity accounts for about 15%~30%, which is not only the amount of exercise, but also the consumption of activities such as going to work, doing housework, sleeping, etc.
Therefore, no matter how intense the exercise is, it can help us consume a proportion of calories that will not be too high, so it is very difficult to lose weight at the rate of "pounds / day" without controlling the intake!
(Source: GIPHY)
Under normal circumstances, exercise for fat intervention generally has to be calculated according to "pounds / month", if the pursuit is rapid weight loss, controlling intake is obviously more effective than controlling consumption.
However, friends who can be attracted by "quick-acting weight loss" may not be so easy to control their mouths, right?
"One action to thin the thigh root, two movements to return your small waist, three movements to say goodbye to mom's buttocks"... If you practice with the mentality of "it's better to move than not to move", then there is no problem, but if you really want to practice for a few days to achieve the effect in the marketing number video, it is almost impossible.
No matter what exercise you do and how tricky your movements are, the body will not give priority to consuming fat in a certain part.
"Local fat reduction" does not exist, and the essence of "fat burning" is a whole-body project. If you want to lose a part, you have to lose weight all over the body, and it will follow the thinning.
(Source: Soogif)
And the fitness coach teaches, or the "leg training" and "chest training" in the scientific fitness tutorial, are generally some strength training, the purpose is to stimulate local muscles, make muscle lines look better, and the proportion of fat consumed by use is not high.
Fat loss and muscle gain, the two do not belong to the same exercise system:
Fat loss is mainly done through "aerobic training", which is relatively weak in intensity, requires a long exercise time, and has a high proportion of available fat.
Muscle building relies on "strength training", which is explosive, very sour, and has a low proportion of available fat.
Go back and look at the tutorial of the marketing number, or arrange a few simple cardio training exercises and let everyone repeat it dozens of times.
(Source: A short video platform)
Either arrange a few strength trainings to make everyone sour for a few minutes, and feel the illusion that they will lose weight after "masochism", but these cannot be targeted to lose a certain part.
(Source: A short video platform)
Keep in mind that most local exercises can only optimize local muscle lines, and if you want to lose fat, you must reduce the whole body fat rate by controlling the "calorie difference".
Although "it's better to move than not to move", please also be sure to resist this title party-style "quick-acting weight loss", the marketing number exaggerates for traffic, which looks harmless on the surface, but in fact amplifies everyone's "obesity anxiety".
The Internet is full of content that loses 20 pounds in 7 days and a small waist circumference in a week, and in real life, most girls are not confident because they can't lose weight, or even deny themselves.
However, "losing weight" and "becoming more beautiful" are not as important as marketing brainwashing, nor are they mandatory courses in life, it is more like a luxury.
And luxury goods are luxury goods precisely because we need to work hard for a long time to get it, but even if we fail to achieve the goal in the end, there is no need to be anxious, after all, having luxury goods itself is a small probability.
There is no "quick-fixing" method in the world, because weight loss requires diligence and long-term persistence.
Finally, I want to say to friends who lose weight, please accept the fact that everyone's weight loss process is "painful", and then decide whether to stick to it.
But in the end, even if you can't lose weight, it doesn't matter, as long as the body mass index (BMI = weight ÷ height squared) is within the normal range and does not affect health, life will not become bad because of this, you will still shine in other places.
(Source: Soogif)
Benefits are coming, special live broadcast is available!!
Tencent Medical Codex is specially invited
Professor Shi Yongmei, Executive Director of the Department of Clinical Nutrition, Ruijin Hospital, Shanghai Jiao Tong University School of Medicine
It will be interpreted for us at 20 pm on May 19
Eat healthy, be healthy and thin – nutrition experts teach you how to lose weight medically
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bibliography
[1] Slenna. Clinical Nutrition (3rd Edition)[M].Beijing. People's Medical Publishing House, 2018.
*Produced by Tencent Medical Codex Content Team