Losing weight is sometimes pretty hard, and sometimes it’s easy to say easy in a way. Manage the diet, move, who all know. But more than can not do and tube is not good, more terrible is eager to lose weight, follow the trend of the Internet a variety of sounds novel in fact, there is no change in the “quick thin secrets” day thin 0.5 kg, monthly thin 10 kg, in exchange for a little bit of thin after the unsurprising rebound + more and more reduce the more fat, until they are shaped into a raw drink of water are long meat easy to fat physique.
Therefore, we need to understand some weight loss common sense, avoid the following misunderstandings, in order to scientific fat loss, to achieve the effect of real weight loss.
Myth 1: Adding meals in the middle of the night and skipping breakfast
Not only is it not beneficial for weight loss, it can even lead to weight gain and obesity. The reason is that midnight snacking may interfere with healthy metabolism and circadian rhythms. And the increased hunger because of skipping breakfast can increase the amount of food eaten at lunch and dinner and aggravate insulin resistance, which is not conducive to blood glucose control and maintaining the body’s insulin sensitivity.
Myth 2: Calorie control, high protein, intermittent fasting
Controlling total calories, changing the ratio of the three major energy-supplying nutrients (low-carbohydrate, low-fat, high-protein, etc.) dietary patterns, intermittent fasting (also known as “light fasting”) dietary patterns, have a short-term weight loss effect. However, the long-term effects of the first two are not obvious, and there is insufficient evidence of the long-term effects of “light fasting”. Therefore, it is not recommended to stick to these diets for long periods of time to avoid any “unintended effects” that may be detrimental to long-term health.
The truth is that low-carbohydrate diets, in which dietary carbohydrates are reduced from 55%-65% to less than 40% of energy intake, fats account for more than 30% of energy intake, and protein intake is relatively increased – although short- and medium-term weight loss can be seen, there is insufficient evidence of their long-term safety and efficacy. In contrast, while the ketogenic diet (which is more low-carb than low-carb diets) is effective in the short term for weight loss, the safety and benefits of its long-term application are unclear. Therefore, it is important to be guided by your medical team and not try it on your own.
Myth 3: Reducing weight by taking supplements
Losing weight is a slow job, the eager partners often hope to save time and effort claiming to help their own “lying thin” a variety of dietary supplements. Including but not limited to caffeine, carnitine, white kidney bean extract, chitosan, capsaicin, conjugated linoleic acid, glucomannan, guar gum and so on. Unfortunately, there is no scientific evidence to confirm whether these “natural dietary supplements” are safe and effective for weight loss. Caution is advised in using this
Myth 4: Exercise for weight loss is only aerobic
As long as exercise, in any form, can help you lose weight, don’t just focus on aerobic. And, preferably, it can be a combination of various forms of exercise, fat loss while increasing muscle and limb flexibility.
Myth 5: Stay up late to increase consumption and help weight loss
Many partners think that staying up late definitely increases consumption, otherwise how can they feel so tired. Brush drama stay up late can increase personal entertainment time and can lose weight, why not?
The truth is: 150 minutes of sleep per day can achieve moderate weight loss, maintain moderate intensity exercise > 250 minutes can achieve significant weight loss and maintain the effect. Exercise intensity projection method: target heart rate = quiet heart rate + (maximum heart rate – quiet heart rate) × exercise intensity percentage, maximum heart rate = 220 – age. Long-term sustained psychological stress will increase the risk of obesity, maintain a good psychological and emotional also conducive to maintaining a healthy weight.
Therefore, the average person to reduce weight, there is not so much mystery, as long as the appropriate restraint on the desire for food and the indulgence of laziness, you can make yourself one step closer to health.
