Losing weight has become the main theme of many people year after year, and they are stumbling with weight every day, but there are many people who have not succeeded.
Many people are entangled and confused, which is better to lose weight from hunger or exercise and thinness? Based on the views of many experts, today we will share with you a healthy and stable weight loss plan.
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Hungry and thin vs athletic and skinny
Which works better?
Jia Kai, director of the nutrition department and weight loss doctor at Beijing Chaoyang Hospital affiliated to Capital Medical University, said that if you want to lose weight quickly, the ultimate way is to eat less and limit calorie intake. As for exercise as an auxiliary means, if you don't grasp it well, the goal of weight loss will be frustrated.
For example, jogging for 1 hour consumes about 600 kcal of energy, and 600 kcal is actually a pack of french fries.
Jia Kai said that for people who want to lose weight but can't control their mouths, eating packets of French fries may be a matter of 3 minutes, but it takes 1 hour to consume.
A way to lose weight quickly
Eat less and exercise more, and many people may not be able to stick to it at all. Dieting to lose weight may become more and more weight-heavy, and taking various weight loss products is unreliable, and in the end, you may exchange your health for a serious rebound. Jia Kai shared a "high protein and low calorie" weight loss method:
This is a weight loss method that emphasizes low-carbohydrate, low-fat energy intake while increasing protein intake, referred to as "high-protein diet". This method is suitable for most people who want to lose weight, but it is not suitable for people with renal insufficiency.
The advantage of this method is that the weight loss is faster, because high protein is easier to mobilize visceral fat, and in the process of weight loss, because the protein is eaten enough, it is not easy to cause muscle loss, and most of the fat is lost. In addition, protein will bring more satiety to the brain, and you can lose weight without starving.
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Chen Wei, chief physician of the Department of Clinical Nutrition of Peking Union Medical College Hospital, said that high-protein weight loss is currently more popular in European and American countries, which requires protein to account for 30% of the total energy, carbohydrates less than 30%, and the rest is fat. Such a ratio can help you lose weight quickly in the short term (usually 3 to 6 months). Each person can lose about 5 kilograms per month if they do exactly what they are asked to do.
Because the body's energy is energy poor, this energy debt can lose 1 kilogram of fat for every 10,000 kcal of daily intake, with an average weight of two kilograms, so as long as you lose 30,000 calories a month, you can lose 5 kilograms of weight. This method is used to quickly lose weight in the early stages.
Chen Wei provides a high-protein weight loss regimen (for reference only):
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Eat a balanced diet
The healthiest and most secure way to lose weight
In recent years, many celebrities have recommended their own diet for weight loss, which has triggered a large number of imitations.
Liu Min, director of the Nutrition Department of the Third Xiangya Hospital of Central South University, said that in order to present a better photogenic effect in a short period of time, celebrities adopt more extreme dietary patterns, most of which require the participation of professionals.
Liu Min suggested that the healthiest and most prudent way is to reduce calorie intake on the basis of a balanced diet and achieve a balanced diet. When it comes to diet, pay attention to the following:
1. Don't eat high-sugar foods, such as sugary drinks, desserts, milk tea, cakes or fruits with high sweetness.
2. Eat nuts with less oil, less salt, and in moderation (because nuts are relatively high in energy), and don't eat high-calorie foods like spicy hot and spicy strips.
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3. Eat until seven minutes full at each meal, and eat in the order of "eat vegetables first, then protein, and finally eat staple food".
4. Chew slowly when eating, chew at least 5 times in a mouthful of staple food, do not soak in soup, and put down chopsticks when you feel full.
It's important to note that faster is not always better. The World Health Organization recommends that self-weight loss guided by non-professionals should not exceed 0.5~1 kg per week on average. Eating well, combined with active exercise, can help you lose weight healthily.
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Source丨Life Times