The first step to losing fat properly
Weight loss is a world problem, many people lose fat, fat and then reduce, think it is too difficult to lose weight, in fact, a lot of problems, through the essence to see, is not so difficult, let me give you a detailed talk about weight loss.
Losing weight is ultimately a battle against your genes. The word weight loss emerged in the 21st century. If you tell people you want to lose weight, they will think you have a hole in your head, let alone 50 or 30 years ahead.
For a long time, fat was extremely hard to come by. For the same weight of the three nutrients, fat provides 2.25 times more calories than protein and carbohydrates. In ten million in the process of the evolution of human body automatically transform the excess heat inside the body into fat, imagine if people would eat into the stomach to burn calories into protein storage (skeletal muscles) or carbohydrate storage (yuan), so the human body weight will be doubled, it will bring huge burden to the body, This was impossible in ancient times when living conditions were harsh. So humans evolved fat cells to store fat. Since the 21st century, the development of food processing technology has made great progress, and it is very easy to obtain fat, which is the root of obesity.
The first law of thermodynamics states that in a system, energy is neither created nor lost, but can only be transferred from one substance to another or from one form to another, while the total amount of energy remains the same. This is a universal law of nature, as it applies to human beings. Why do people get fat? Let's take a look at what happens to the human "system" every day.
Energy consumption:
People should have daily activities every day. Walking, upstairs and downstairs, carrying teacups, walking the dog, shopping and cooking, etc.
2. People may do special exercises every day. Running, walking, playing badminton, exercising in the gym and so on.
3. People have basal metabolism every day. What is basal metabolism, that is, people lie in bed every day to do nothing, as long as they are alive to burn calories. For example, it takes energy to maintain a constant temperature, energy to pump blood through the heart, energy to breathe, energy to circulate the blood, energy to metabolize the body's tissues, and so on, all of which are collectively referred to as basal metabolism. Basal metabolism is related to many factors, age, sex, weight, etc.
Energy intake:
People should have daily activities every day. Walking, upstairs and downstairs, carrying teacups, walking the dog, shopping and cooking, etc.
2. People may do special exercises every day. Running, walking, playing badminton, exercising in the gym and so on.
3. People have basal metabolism every day. What is basal metabolism, that is, people lie in bed every day to do nothing, as long as they are alive to burn calories. For example, it takes energy to maintain a constant temperature, energy to pump blood through the heart, energy to breathe, energy to circulate the blood, energy to metabolize the body's tissues, and so on, all of which are collectively referred to as basal metabolism. Basal metabolism is related to many factors, age, sex, weight, etc.
Energy intake:
1. To eat. This is nothing to say, people do not have chlorophyll, is not a plant, can not carry out photosynthesis, want to live only when a foodie, eat eat eat eat.
Ok, so we have analyzed the composition of a person's daily life. If we want to lose weight, we must consume more energy than we take in, so that the energy contained in the body can be transferred from the body to the outside world.
You should also understand this, what is the truth of weight loss? Is we usually say eat less and move more, we all understand the truth, but still bad life, right?
That's because you don't really know what it means to eat less or move more. Quantifying intake and expenditure is the key to losing weight. What is quantifying? Here's how to quantify your consumption and intake.
First and foremost, we need to know exactly how much food and how many calories we are eating each day. For many people who fail to lose weight, the most important step is to eat. Let me ask you, do you know how many calories there are in a plate of scrambled eggs and tomatoes? How many calories does a plate of stir-fried cabbage contain? Such quantity of heat is very vague, not specific enough, not quantified, the same is a dish, fry 3 eggs and fry 6 eggs, the quantity of heat is certainly different. So what is specific, what is quantified?
Take scrambled eggs as an example. The ingredients of scrambled eggs include: 3 eggs, 165g of shells, 300g of tomatoes, 10g of salad oil, 15g of soy sauce and 5g of salt. When you feed these ingredients into the software, the software automatically calculates the heat for you. These calories are very specific and quantified, because I know exactly how many calories I'm eating on my plate.
Now there are many food apps on the market, such as XX pie, etc. All you need to do is input the raw materials of this dish of scrambled eggs and tomatoes into the software, and the software will automatically help you figure out how many calories this dish has. This heat is specific. You might be asking, what a hassle, weighing everything before you eat? There are also many people who want to say, I am a student party, busy work, can not prepare their own food?
It is very simple to buy some food with certain calories, such as eight-treasure porridge, eggs and milk sold in the supermarket. We can know the calories of these food through the heat meter at the back of the food.
As for the street sale of egg mahi, pancake, sugar soybean milk, fried rice noodles, wontons... Promise me you won't buy any delicious food!
Quantifying intake is the most important step to losing weight, and the second step is quantifying expenditure. However, it is difficult to quantify the consumption, because each person has great individual differences, daily exercise is also different, how to quantify the specific?
The real way is not to quantify, the way is very simple, is observation, so how do you observe?
Suppose you eat 2,000 calories a day and exercise every day for a week, and you find no change in weight? The second week, continue to eat 2,000 calories a day, the result is still no change or very little change? So 2000 kcal is intake = consumption of that balance point, at this time, as long as continue to eat a little less or choose to move a little more or both options, you can achieve the effect of weight loss, so a look is not very simple?
Is it too much trouble for someone to say something at this point? Weigh yourself every time you eat? It's not that hard. You can do it in three days or seven days or even a month.
Last but not least, it is best to measure your body weight on an empty stomach in the morning. Your stool and urine should be cleared and your body weight should be measured on a weekly basis, not on a daily basis. It is normal for your body weight to fluctuate every day.
Comments
Post a Comment