Losing weight is difficult for most people to succeed. Many people give up without insisting for a few days, and more people do not follow scientific methods. What exactly is effective? Today we summarized the all documentary "10 Things You Need to Know About Weight Loss" for everyone, to help you lose in a scientific way without having to suffer from hunger.
Weight problems are not visible from the surface. Many boys do not look fat, but this is not the case inside the body.
The documentary host Michael is such a person. He does not have the iconic characteristics of obesity such as double chins and thick thighs, but his fat is deeply hidden in the body, called visceral fat, and it is very dangerous. The only way to see this fat, Just go to the hospital to scan.
Both men and women, if your waist suddenly starts to increase, it means that visceral fat may be accumulating, it is your abdomen protruding, turning into a bucket waist or beer belly. But the good news is that once you start to control your diet or exercise, the first thing to reduce is visceral fat.
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Many people think that the quickest way to lose weight is to eat fewer meals, but this is actually useless, why? We must first explore a problem:
How do people react when facing the same food and different levels of hunger?
When experimenter Michael didn't eat breakfast and was hungry, as soon as he saw the high-calorie doughnut, the relevant area of the the brain was very active, but there was no response to a healthy salad.
In other words, to a certain extent, this is not a matter of willpower. After all, your brain is already making every effort to let you choose high-calorie foods. What can you do?
So the first thing to do to reduce fat is not to reduce the number of meals. Because our brain will make a primitive response, let us choose high-calorie and high-fat food as compensation, and willpower may not be enough to overcome this craving.
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So the trick to losing weight is that if you want to stop eating after you are full, just use a smaller plate.
Of course, the size of the dinner plate is just the easiest start. You must also know what to put on the plate. The choice of food is a very important step.
For example, you would have to drink every day 3 cups of cappuccino, a cup of cappuccino heat about 100 cards, 1 cup of black coffee heat about 10 cards, if to drink every day 3 cups of black coffee, you will be able to less Eat 270 calories.
Small changes in diet can make your waistline very different. Therefore, how much calories you eat is important. If you know which high-calorie foods to avoid, you can eat well while not becoming fat.
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But is this really a matter of metabolism? After testing, Debbie has a normal metabolism and a healthy diet, so why is she overweight?
In order to understand Debbie’s food intake, the researchers asked her to record her own diet log. She recorded all the foods she ate in 9 days through camera and notes, but the final result showed that she probably reported 43% less food.
For example, Debbie eats a large portion of vegetable salad every morning, which is good for health, but it is not without calories. And obviously, Debbie had to eat several servings, the amount was too large.
Therefore, her weight could not be reduced, because she did not know that her daily intake of calories exceeded the body's needs, and she was unable to maintain a low weight. So don't rush to blame your metabolism, first count the total calories you eat, and count healthy foods.
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Studies have shown that high-protein foods such as lean meat, eggs, beans and fish can make people feel fuller longer, but few people know why.
But remember, also calculate the total calories intake~
In other words, water taken separately from solid food will be quickly drained, causing the stomach to shrink and empty quickly. The water in the porridge can't be drained away quickly, and the food keeps the stomach full, so it's not easy to be hungry.
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So going to the cafeteria is a taboo for losing weight, because you may eat about 30% more food.
Experiments have shown that the calcium in dairy products helps to lose weight.
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However, without adding any other exercise conditions, the fat burning in his lying state was measured again the next day, which actually increased to 49g. Is the result surprising? This state will continue for several hours.
After a night of sleep and no other exercise, Melk lost 49g of fat. This phenomenon is called subsequent fat burning. A large part of the fat we burn is actually burned after exercise, not during exercise.
So don’t worry too much about how much fat is burned during exercise. The important thing is that it burns afterwards. The situation within a few hours after exercise is the most important.
There is also an amazing fact that after exercise, the fat will continue to burn for 24 hours, even when sleeping, it will not stop, does it sound very happy?
Fatty Amy's daily work is sitting, little exercise, only a small amount of housework, making phone calls, handling mail, etc.
But when she changed her habits, she walked more on the phone, climbed a few more stairs, changed the chat from sitting to talking while walking... the calories consumed also increased significantly.
In short, although there are so many amazing fat loss method, but the most difficult to place than adhere to lose weight, I do not know Keeper can adhere to time to meet the abdominal muscles?
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1. It looks like it may be too fat.
The documentary host Michael is such a person. He does not have the iconic characteristics of obesity such as double chins and thick thighs, but his fat is deeply hidden in the body, called visceral fat, and it is very dangerous. The only way to see this fat, Just go to the hospital to scan.
Both men and women, if your waist suddenly starts to increase, it means that visceral fat may be accumulating, it is your abdomen protruding, turning into a bucket waist or beer belly. But the good news is that once you start to control your diet or exercise, the first thing to reduce is visceral fat.
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2. Dieting will make you greedy and eventually eat more.
How do people react when facing the same food and different levels of hunger?
Brain contrast experiment:
When experimenter Michael didn’t feel hungry after he was full at breakfast, he didn’t respond much to low-calorie or high-calorie foods.When experimenter Michael didn't eat breakfast and was hungry, as soon as he saw the high-calorie doughnut, the relevant area of the the brain was very active, but there was no response to a healthy salad.
In other words, to a certain extent, this is not a matter of willpower. After all, your brain is already making every effort to let you choose high-calorie foods. What can you do?
So the first thing to do to reduce fat is not to reduce the number of meals. Because our brain will make a primitive response, let us choose high-calorie and high-fat food as compensation, and willpower may not be enough to overcome this craving.
Top 10 Best Myths About Weight Loss
3. It is useful to choose a smaller food container.
There is a very simple way to control the amount of rice. You may not believe its effect. It is to make your plate smaller, for example, from 12 inches to 10 inches, you may eat 22% less food. Really? What research can prove it?So the trick to losing weight is that if you want to stop eating after you are full, just use a smaller plate.
Of course, the size of the dinner plate is just the easiest start. You must also know what to put on the plate. The choice of food is a very important step.
For example, you would have to drink every day 3 cups of cappuccino, a cup of cappuccino heat about 100 cards, 1 cup of black coffee heat about 10 cards, if to drink every day 3 cups of black coffee, you will be able to less Eat 270 calories.
Small changes in diet can make your waistline very different. Therefore, how much calories you eat is important. If you know which high-calorie foods to avoid, you can eat well while not becoming fat.
Morning, Afternoon and Night Running: Benefits, Harm and Which is better
4. You think that eating less is actually not a lot.
Some people quit all junk foods, high-calorie foods, and only eat healthy foods such as fruits, vegetables, and fish, but their weight still cannot be reduced. So they began to wonder if it would be the cause of slow metabolism?But is this really a matter of metabolism? After testing, Debbie has a normal metabolism and a healthy diet, so why is she overweight?
In order to understand Debbie’s food intake, the researchers asked her to record her own diet log. She recorded all the foods she ate in 9 days through camera and notes, but the final result showed that she probably reported 43% less food.
Why is this so?
Many of us will forget the snacks and drinks we ate during the day, or the calorie-rich sauces on the food. The most important thing is that many people think that the healthy food we eat should not be counted, but these are all It contains calories.For example, Debbie eats a large portion of vegetable salad every morning, which is good for health, but it is not without calories. And obviously, Debbie had to eat several servings, the amount was too large.
Therefore, her weight could not be reduced, because she did not know that her daily intake of calories exceeded the body's needs, and she was unable to maintain a low weight. So don't rush to blame your metabolism, first count the total calories you eat, and count healthy foods.
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5. Protein is more resistant to hunger.
Another key point in reducing fat is to avoid feeling hungry by avoiding paroxysmal hunger.Studies have shown that high-protein foods such as lean meat, eggs, beans and fish can make people feel fuller longer, but few people know why.
But remember, also calculate the total calories intake~
6. Drink more porridge soup is not easy to be hungry.
The study found that the intake of the same food: the yellow team eats solid, the stomach is empty after two hours, and begins to feel hungry; the red team is ready to make food, then use the blender to make porridge and drink it , and only four hours before the row air.In other words, water taken separately from solid food will be quickly drained, causing the stomach to shrink and empty quickly. The water in the porridge can't be drained away quickly, and the food keeps the stomach full, so it's not easy to be hungry.
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7. The more food you can choose, the more you eat.
The researchers put two jars containing jelly beans with exactly the same taste and calories, except that one jar was all in one color and the other was colorful. As a result, it was found that the last piece of colored jelly beans was not left, and there was still a lot left in the other jar.So going to the cafeteria is a taboo for losing weight, because you may eat about 30% more food.
8. The calcium content of skimmed milk helps to eliminate fat.
Milk, cheese, butter, and yogurt are usually the first foods to be given up during the fat reduction period because they are rich in fat, but what if dairy products help to remove fat from food and reduce calorie intake?Experiments have shown that the calcium in dairy products helps to lose weight.
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9. There may not be much fat burning during exercise, but the subsequent burning is very impressive.
Some people always doubt the effect of exercise on weight loss, and an amazing study shows that fat can continue to burn, even when you are sleeping.Treadmill walking speed experiment:
In Michael's 90-minute treadmill walking at a constant speed, he only consumed 19g of fat, which is equivalent to a pack of potato chips. Is it disappointing?However, without adding any other exercise conditions, the fat burning in his lying state was measured again the next day, which actually increased to 49g. Is the result surprising? This state will continue for several hours.
After a night of sleep and no other exercise, Melk lost 49g of fat. This phenomenon is called subsequent fat burning. A large part of the fat we burn is actually burned after exercise, not during exercise.
So don’t worry too much about how much fat is burned during exercise. The important thing is that it burns afterwards. The situation within a few hours after exercise is the most important.
There is also an amazing fact that after exercise, the fat will continue to burn for 24 hours, even when sleeping, it will not stop, does it sound very happy?
10. Even if you don't go to the gym, just move more and more, the calorie consumption will increase significantly.
Many people are unable to do what they really want because of physical or weight problems, but they can also lose weight by changing their lifestyle.Fatty Amy's daily work is sitting, little exercise, only a small amount of housework, making phone calls, handling mail, etc.
But when she changed her habits, she walked more on the phone, climbed a few more stairs, changed the chat from sitting to talking while walking... the calories consumed also increased significantly.
In short, although there are so many amazing fat loss method, but the most difficult to place than adhere to lose weight, I do not know Keeper can adhere to time to meet the abdominal muscles?
Continue Reading
1. How to Quickly Relieve Thigh Muscle Pain
2. Top 22 Weight Loss Questions, Answered: Facts & Myth
3. Can Diabetes Patient Eat Papaya?- Is it Good or Bad?
4. Can Pregnant Women Eat Apple? - It is Good or Bad?
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