Weight loss is a matter of one's own business, because of the chronic diseases caused by obesity, there are 7 of the top ten causes of death among the Chinese. According to the latest statistics of the "Health Promotion Statistics Annual Report" of the Ministry of Health and Welfare Administration, the overweight and obesity rate of adults over 18 years is 50.3%, setting a new record for 8 years, indicating that half of Taiwan's adults have health crisis. But if you want to reduce weight, Huang Zhiyuan, a doctor in the medical department and weight reduction specialist, sorted out six major myths of weight reduction to help people who want to reduce weight avoid the weight reduction trap!
Over-limiting heat intake can easily lead to a decrease in the rate of thanks
Huang Zhifen said that the most common fat loss errors in the clinic are "calculating heat" and "reducing oil intake". According to the 2015 hot deficit experiment, among the 218 subjects, the daily hot deficit was reduced by 500 calories, and the weight was reduced by reducing diet, increasing physical activity, and reducing the heat deficit. The goal was to reduce 0.5 kg per week and 50 kg in two years, but in fact, these people who rely on the weight loss of heat deficit have reduced by 7 kg per person in two years.
Huang Zhifong pointed out that single pure heat calculation actually ignores the quality and nutritional density of food. For example, 200 calories are richer in protein and healthy fats than candy with the same amount of hot amounts, which helps provide foot feeling and stable blood sugar. In addition, when excessively restricting the heat intake, the body will naturally enter the "energy mode", which will cause the bearing speed to decrease and cause the weight loss to enter the "wall-bumping period".
Fat is indispensable. Excessive intake may cause cardiovascular risks
In addition, when many people lose weight, they often regard oil and fat as the biggest enemy. They blindly pursue low-fat diets to be healthier, which is another common misunderstanding! In particular, low-fat foods often have poor taste, such as low-fat drying and low-fat ice cream. If you are a healthy name, you may add more refined carbohydrates to increase the flavor, which is not good for health.
Huang Zhiyuan explained that fat is one of the three essential nutrients for the body. Taking too low fat may increase cardiovascular and overall mortality. Therefore, it is important to take healthy oils such as linseed oil and fish oil that are rich in Omega-3, so it is important to make the body sufficient nutrients.
How to reduce weight and not hurt yourself?
In addition to correct dietary habits, Huang Zhichang suggested that you try to stop eating. During the period of stop eating, the human body will activate the mechanism of fat burning and energy retention, which will help regulate insulin, and reduce insulin levels, which will help improve insulin sensitivity, thereby better control of blood sugar and promote fat burning.
Huang Zhi long emphasized that eating is not an advocating the public not to eat, but to extend the time of not eating. For example, eating slowly from a little breakfast at night to skipping breakfast, and eating until noon the next day after dinner.
Maintaining nutritional balance for each meal is the key. A small amount of multiple meals may be counterproductive. Some people may worry that not eating breakfast will affect the effectiveness of weight reduction. Huang Zhifen believes that breakfast is not the most important meal of the day. The key to weight reduction is to "maintaining nutritional balance for each meal", consuming sufficient protein, healthy fats and diverse vegetables to provide adequate nutrition and footprints.
As for "small meals" it may be counterproductive. Huang Zhiyuan pointed out that frequent eating will not only cause the digestive system to be in working conditions for a long time, thereby increasing gastrointestinal pressure, affecting digestive and absorption functions, but also causing insulin to reach a high level for a long time, prompting the body to store more energy into fat, causing the stomach to "eat like a blowing ball"!
Sports and diet control are in harmony. Changing the lifestyle is the long-term plan. The last myth is "to lose weight by only doing more exercise." Huang Zhiyuan said that sports are much better, but we cannot rely solely on sports to lose weight! Especially obese people with waistline are often accompanied by intraocular impedance and trophin syndrome, and the effect of relying on exercise or muscle training is quite limited. Excessive exercise may increase appetite and psychological pressure, and the heat consumed is far more than the exercise consumes. Yang Zhilong emphasized that "7 points rely on diet and 3 points rely on exercise. Sports and diet control must be integrated." Only by comprehensively changing lifestyle methods can you achieve a lasting weight reduction effect.