How to keep a slim figure while keeping a good"Crouching"attitude?Liu Jia,a doctor of traditional Chinese medicine and chief physician of Clinical Nutrition Department of the Third Affiliated Hospital of Guangzhou Medical University,has brought a wonderful way for people in isolation at home to lose weight easily by adjusting their diet.
Distinguish between fat loss and weight loss to avoid these three misunderstandings
Weight loss should pay attention to science,many people are eager for success but have stepped into the error of weight loss."The first thing to do is distinguish between fat loss and weight loss."Liu Jia reminds me.
Weight loss:it only makes the whole body lose weight,including fat and muscle,water in the body,etc;
Fat loss:mainly to reduce fat,which is a healthier way for overweight people to lose weight.
The wrong way to lose weight,it is possible to reduce muscle and water,up is fat,which is very bad for human health.
Therefore,people who want to lose weight should avoid the following three mistakes——
Myth 1:diet to lose weight
Dieting and weight loss may lead to metabolic disorder,endocrine disorder,dull skin,loss of collagen,aging,acne due to insufficient production of enzymes and hormones,and decreased resistance.If the basic metabolic rate is reduced,people may become obese.
Error 2:excessive movement
Excessive exercise,too much energy consumption in the human body,resulting in energy storage imbalance,will reduce the production of leptin,but will make people appetite,intake more energy to supplement the body.
Mistake 3:use diet tea and medicine
May cause diarrhea,even dehydration,enteritis,weight loss is not anti injury.
Four ways of"light food cut-off"make you lose weight easily
"Light diet"is a popular way to lose weight in recent years.Light diet is not a long-term diet,but a regular way to replace the normal three meals with low calorie food,effectively prevent the growth of fat,so as to reduce the fat content.Combined with proper exercise,it can also reshape muscle lines.
"When you lose weight through light diet,if you cooperate with scientific diet,you will not only feel tired,but also be energetic the next day after you stop eating."Dr.Liu Jia explained that there are four ways to cut down on diet,and people who want to lose weight can choose according to their own conditions.
1.Fasting every other day
One day of normal diet,the next day will be reduced to a normal diet of 25%-50%.
2.5:2 fasting method
Five days of the week were eaten normally,and the other two discontinuous days were the day of fasting.The food intake decreased to 25%-30%of the normal.
3.Cut off fruit and vegetable juice
Choose discontinuous 2-5 days of fasting in a month,drink only boiled water,fruit and vegetable juice and vegetable soup,and control the daily intake of calories at 300-500 kcal.
Do not eat for 16 hours of the day,and eat normally for the remaining 8 hours.
Although it's good to cut off food lightly,we should pay attention to these three points
Dr.Liu Jia reminded that although it's good,it's not suitable for all people.This kind of diet control method is more suitable for people with strong muscles,overweight body,large waist circumference,high blood fat,decreased insulin sensitivity,and poor ability to control food intake.
At the same time,the following points should be paid attention to when the light food is cut off:
1.It is not to stop eating,but to ensure low calorie nutrition intake during the period.
2.Food break should be combined with exercise.You can take a walk or other less intensive exercise to avoid strenuous exercise.
3.We should not only consider calories and nutrition,but also 500 kcal.Eating fruits and vegetables is more nutritious than drinking sugar water.