On every festival, you may change fat. After the Spring Festival, many women feel that they have increased weight, a new round of weight loss plan has been brewing. It's easy to fight, difficult to keep, and so is losing weight. Recently, experts from the Institute of Nutrition and Health of China CDC pointed out that there is no unprovoked thinning and no unprovoked rebound when losing weight. Only by finding the focus and targeting, can we keep the weight loss results from rebounding.
Experts point out that to determine whether you are really "fat"? To speak with data, we should not only rely on feeling, but also calculate body mass index (BMI), which we often call BMI. For example, if you are 1.70 meters tall and weigh 69 kilograms, divide 69 by 1.70 and then divide by 1.70, your BMI index is 23.9. According to the Dietary Guidelines for Chinese Residents (2016), BMI of healthy adults aged 18-64 in China should be between 18.5 and 23.9, which shows that you are just looking a little fat and at the upper limit of normal weight. At this time, you only need to eat reasonably and increase exercise, and there is no need to feel anxious about your weight.
If you have a BMI of over 24 but not 27.9, you are overweight; if you have a BMI of over 28, you are obese. At this time, you really need to lose weight in order to be healthy. But there are some of the most common and unhealthy ways to lose weight. I hope you don't try any more.
Misconception 1: Blind diet. To lose weight, we should scientifically reduce energy intake and moderately increase energy consumption on the premise of maintaining adequate nutrient supply, which is a scientific and healthy way to lose weight. If you only eat cucumbers, tomatoes, or do not eat staple food at all, such a single unhealthy diet to lose weight, so that the intake of nutrients is not balanced, even if you lose weight, you also hurt your body. Over-dieters, once they stop dieting, will soon push themselves to gain more weight. Why? Because the gastrointestinal system knows more about nutrition, after a period of "poor" life, they will be more willing to absorb fat to store energy to prevent similar events, so you will become fatter.
Misconception 2: Take weight-loss drugs. Some weight-loss drugs are to suppress appetite, some are to use diarrhea, this kind of loss of weight at the expense of health, mostly to lose the body's water, although the short-term results will be very good, but once the diet returns to normal, the extremely empty body drives itself to continue to supplement, leading to the phenomenon of fatter and fatter, eventually breaking down your confidence, let yourself go on the way to weight gain.
There is no magic drug, no shortcut to lose weight. Apart from pathological obesity, most obesity is caused by overeating and inactivity and excess energy. So when we lose weight, we need energy intake much lower than energy consumption. After losing weight successfully, we can keep the same energy intake and energy consumption in order to maintain a healthy weight.
Misconception 3: Crazy exercise makes the body of muscle. Do you have to exercise crazily to lose weight? In fact, as long as energy consumption far exceeds energy intake, weight loss does not require crazy exercise and exhaustion every day.
Must we have high-intensity muscle strength training to lose weight? Powerful muscles must have enough high-quality protein and super strength training. As an ordinary person, only a little muscle can consume energy by increasing the exercise process of muscles, and at the same time achieve the effect of increasing the basal metabolic rate. But strong muscles need a lot of uninterrupted exercise to maintain, if high-intensity training stopped, strong muscles will soon become greasy fat, so do not listen to the myth that muscle does not need exercise, develop and adhere to good exercise habits, do not require eight abdominal muscles, but to smooth the lower abdomen, is the most healthy beauty of ordinary people.
In fact, the essence of preventing weight rebound is: food diversity, more coarse grains, vegetables and fruits; appropriate amount of lean meat, fish and poultry eggs, less oil and salt, refuse high-fat, high-sugar, high-salt food, refuse to overeat; moderate exercise and become a habit.
