Top 22 Weight Loss Questions, Answered: Facts & Myth

In order to help everyone, I have compiled the top 22 common problems of weight loss, and quickly see if it subverts your perception.

1. Can you eat after exercise?

Some people say that they can’t eat after exercise, thinking that they will eat back the fat they have lost, so that your exercise is in vain...

The truth is: not necessarily! It depends on what you eat.

30 minutes after exercise is the best time for the body to absorb nutrients and recover excessively. What is eaten at this time will be converted into glycogen and amino acids, which directly affect the glycogen and muscle of the liver that is consumed and damaged, instead  of being stored as fat.

Of course, what you eat must be easy to digest and quickly absorb carbon water and protein, such as bananas, raisins, sports supplements, etc., rather than indigestible coarse grains and meat.

In addition, if you eat hamburger chips ice cream, then no matter when you eat it, you will gain weight.

2. Is it easy to grow muscles?

How is this possible? Women are born with less muscle than men because of physical reasons. If they build muscle so easily, why should people do strength every day, drink protein powder or eat 6-7 egg whites a day?

The order of long muscles is this: heavy weight training-muscle fibers are slightly torn during the process-the body obtains nutritional repair (adequate rest)-fibers become larger after muscle repair.

Therefore, if you want to grow muscles, you need to do enough stimulation and destruction. If you don’t have too much strength training, just do aerobics such as swimming and running, and you don’t have to worry about growing muscles.

3. Will eating be fat before going to bed?

The answer to this question is not uniform. Similarly, will eating apples be fat after a meal, and will yoghurt be fat? Or can you lose weight if you don't eat breakfast, lunch, and dinner..

Whether it is fat or thin depends on whether your total intake exceeds the consumption in one day.

If you only eat 500 calories during the day and consume 2000 calories a day, then eating 1,000 calories before going to bed will not be fat (but it will affect the stomach); if you have already eaten 2000 calories during the day, then Even  eating half a cookie before going to bed will still grow meat.

So I wonder if I can eat, first look at whether I have exercise today, what I have eaten during the day, and then decide.

4. Will fat be converted into muscle?

Will not? This has been said many times, the composition of fat and muscle is different, it is like asking if plastic will become iron? They are different things, so they cannot be transformed into each other.

If you want to lose fat, you should do more aerobic and eat less high-calorie foods; if you want to gain muscle, you should do more strength, eat more protein and rest more.

5. Is hungry body burning fat?

I almost fainted when I saw this problem. Being hungry means that your blood sugar is too low, and the stomach sends a signal to the brain that you should eat. This has nothing to do with fat.

Yeah, do you expect the hungry body to automatically consume fat for energy? I'm afraid you're hungry before you get fat.

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6. Can I only have a thin stomach or thighs?

Local fat reduction is not allowed! Please remember this sentence.

The strength training for the arms, waist, and thighs is not to reduce fat in the arms, waist, and legs, but to increase basal metabolism and perform muscle shaping.

So, if someone sells a thin waist machine to you, or what kind of electromagnetic pulse, external vibration, far infrared radiation, ultrasonic vibration wave... don't believe it, it is false.

7. Will you get fat by eating starch?

From this question we can make an analogy. Will drinking yogurt get fat? Will you be fat if you eat sugar? Can you get fat by eating fat?

Whether it is fat or not depends on how much you eat in a day. Tomatoes are so low in calories that you can still get fat after eating a few.

8. Does sweating make you thin?

No, sweating is not directly related to fat loss.

Fat loss mainly depends on heart rate and duration, sweating is just to regulate body temperature. Some people think that after sweating and losing weight quickly, they think that they will lose weight faster after sweating, but this is actually an illusion, it is only  because of the weight of the body dehydrated.

9. Will the jogging calf become thicker?

Some fans left a message saying that they exercised for a while, the leg muscles were obviously strong, and they watched a full circle.  What happened?

Because you are not stretched in place.

Jogging is not like 100-meter acceleration, which requires a short burst of time. Jogging is aerobic exercise, which does not strengthen the gastrocnemius muscle that is in charge of the explosive power of the lower extremities. On the contrary, jogging at a constant  speed will make the leg shape look better. Of course, this is because you pay attention to Under the premise of stretching.

 So also remember that warming up before running and stretching after running is a must. Let's lose weight together.

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10. Why can't I eat too little or lose weight?

Eating less does not mean eating fewer calories. Foods like big fish, big meat, high fat, high oil and high sugar are high in calories. Some inconspicuous foods may also contain high calories or may be better absorbed by the body, which can be  converted into fat faster. For example, rice, white noodles, etc., will become fat after eating too much.

In addition, if your basal metabolic rate is very low and daily activities are few, although you do not eat too many calories, but still exceed the body's needs, of course, you will not lose weight.

Therefore, to lose weight, we must start from both consumption and diet, while reducing intake, we must increase consumption, so that the efficiency will be higher.

11. Can I eat meat during the weight loss period?  What about fish and shrimp?

Meat is an important source of human body protein and trace elements such as iron and phosphorus.  But the fat content in meat is higher. A piece of fat and lean pork will have a fat content of 35% and lean pork will have 6%.  The fat content of chicken meat varies from part to part. Chicken breast is the lowest, only 5%, and there are more chicken wings, close to 12%, and the skin is higher, reaching 44%.  Duck meat has more fat than chicken.  In contrast, beef is much better. A fat and lean piece of beef has only 4% fat.  Lean beef has lower fat content.

The fat content of fish and shrimp is also very low, generally within 5%.  The protein content is similar to that of meat, and it also provides the essential Omega-3 fatty acids.

Therefore, fish, shrimp, chicken breast, lean beef or lean pork with low fat content can be eaten in moderation during the weight loss period, but cannot be fried or fried, otherwise it will absorb a lot of fat, and the fat content and calories will increase greatly, which is not suitable.  Food during weight loss period.

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12. Pork braised potatoes, blinds, I don’t eat meat, can I eat vegetables?

When the pork is braised, a lot of fat will dissolve in the marinade and be absorbed by other dishes that are burned together. The fat content in these dishes is not less than the pork itself. Therefore, you should eat less pork and these side  dishes.

13. You Can't eat more meat when you lose weight, but why can you eat nuts?

Both meat and nuts contain a lot of fat. Meat contains a lot of unhealthy saturated fat. The content of saturated fat in nuts is relatively small, and more monounsaturated fatty acids and polyunsaturated fatty acids are beneficial to people. Therefore, during the weight loss  period, pork and other meat should be eaten less. Nuts are good for people, but they are high in calories and can be eaten in moderation.

14. I often have meals, how do I lose weight?

Whether it is a small restaurant or a five-star hotel, eating out at a party is inevitable. If you are losing weight, you must do the following: 1. Eat less high-fat, high-sugar, high-calorie foods.  2. Eat a bite of high-calorie foods (mainly meat and sweets) and eat a bite of vegetables at the same time. This prevents excessive consumption of high-heat food. 3. Oil control. For oily dishes, first control the oil  on the edge of the plate or in the plate. 4. Do not eat or eat less staple food. 5. Eliminate participation in the buffet. It is difficult to control the amount in this case. 6. After eating, do more exercise to  consume the excess calories of the day.

If you eat too much high-oil, high-fat, high-sugar, high-calorie foods and beverages, you should eat a light, low-calorie diet the next day to consume the fat stored in your body the day before.

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15. I know that eating coarse grains is very healthy, but is this related to weight loss?

Coarse grains are rich in dietary fiber, which can slow down the rate of heat release and reduce fat synthesis. Compared with rice and white bread, it can prolong the satiety, not easy to be hungry, can reduce the number and quantity of foods,  and reduce the total calorie intake.

16. What should I do if I am always hungry?

Easily hungry for many reasons. Some diseases such as hyperthyroidism will increase the metabolism, and people will be hungry after eating. People with stomach problems have a small amount of food and are hungry after eating. Eating delicate carbohydrates such as white rice, steamed buns  , noodles, bread, etc., digests and absorbs quickly, blood sugar drops quickly, and people are also hungry. On the contrary, coarse grains and potatoes are rich in dietary fiber, digestion and absorption are slow, calories are slowly released, blood  sugar changes slowly, and it is not easy to be hungry after eating. Carbohydrates account for a large proportion of a meal, with less protein and fat, and can also become hungry because carbohydrates are emptied faster in the stomach than protein and fat.  you are always hungry after eating, you can analyze the reasons against these points and solve the problem in a targeted manner. In addition, you can add meals when you are hungry.

17. How do people who eat fast food lose weight?

Office lunches are often solved outside, either canteen lunch or takeaway fast food, the diet often does not meet the weight loss requirements, what should I do? Here are some coping methods and tips:

1. Eat in the cafeteria and pick dishes with less oil and salt.

2. Businesses that have less oil and salt and can provide more leafy vegetables.

3. Eat less fried foods, do not eat marinade in the dishes.

4. The portion of fast food is large, and two people can fight for one, or three people can fight for two.

5. Three or four people work together in a restaurant, one meat dish, two or three vegetables, can solve the problem of oil and vegetable shortage.

6. Add an apple in the afternoon to add vitamins and dietary fiber.

7. Eat more vegetables at night to make up for the lack of daytime.

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18. Coke has a lot of sugar. I am drinking zero-calorie cola now. Is there a problem?

Zero-calorie beverages such as Coke Zero replace the sucrose in the beverage with aspartame, acesulfame and other almost calorie-free sweeteners. The calorie value of the entire bottle of beverage is almost zero, and no amount of drinking will cause obesity. But zero  -calorie cola is a carbonated drink after all. The phosphoric acid in it may hinder the body's absorption of calcium, which can easily lead to osteoporosis; a large amount of carbon dioxide will cause acid reflux after drinking, increasing the risk of esophageal cancer.  A small amount of artificial sweetener is harmless to the human body, and a bottle of zero-calorie cola a day is not a big problem. However, excessive drinking (a few bottles a day) may cause adverse reactions.

19. How to arrange diet for student party weight loss?

When eating in the cafeteria or outside shops, choose more oil-less vegetables and soy products. Eat less fried food, pork and other high-fat foods. If the food in the cafeteria and outside does not meet the weight loss requirements, you can  also buy a simple or semi-finished homemade breakfast or even three meals. Such as milk, soy milk, instant oatmeal, multi-grain flour, whole grain bread, fruit, etc.

20. Can I lose weight just by adjusting my diet and not exercising?

People who are on a diet and fasting are applying the method of diet regulation to the extreme. Diet regulation has a great effect. If you are heavier, diet regulation alone can achieve a good weight loss effect. But if you have a small  body weight, to eliminate the fat on your body, it is still recommended to add some exercise, so that the speed will be faster and the effect will be better. Large cardinals who do not like sports lose weight. It is also recommended to add  some simple sports, such as brisk walking, jogging, etc. These are useful for cellulite, can speed up the weight loss speed, improve the weight loss efficiency, and also benefit the health of the body.

21. Which foods have a high blood sugar load?

The following foods have a high blood sugar load, and it is easy to quickly raise blood sugar after a meal. Eat as little as possible during the weight loss period:

 • Plain bread (excluding whole wheat, high-fiber and coarse grain bread)
 • Cakes
 • Rice
 • Glutinous rice
 • Biscuits
 • Puffed rice cakes
 • Rice balls
 • Potatoes
 • French fries
 • Potato chips
 • Corn flakes
 • Raisins
 • Dried dates
 • Pineapple juice
 • Soft drinks such as cola and carbonated drinks
 • Honey
 • Sugar
 • Refined sugar such as candy and foods containing large amounts of refined sugar.

These foods have such characteristics: more carbohydrate content; less cellulose; fine processing.

22. Which foods have a low blood sugar load?

The following foods have low blood sugar load, slow calorie release, and it is not easy to quickly raise blood sugar after a meal, which is helpful to keep blood sugar level stable and suitable for consumption in the appropriate amount during weight loss:

(1) Whole wheat and whole grain bread
(2) Pure oatmeal porridge (without ready-to-eat porridge)
(3) Digestion biscuits
(4) Milk
(5) Soy milk
(6) Ravioli
(7) Blackberries, apples and other general fruits (including watermelons with high GI value. But watermelons and bananas are limited. No Contains raisins)
(8) Various jams and spreads such as peanut butter
(9) Various types of beans and nuts such as soybeans and almonds
(10) Almost all vegetables such as tomatoes (including pumpkins with high GI value)
(11) All meat, poultry and egg milks, etc. A small amount of carbohydrate food.

These foods have such characteristics: less carbohydrate content; more cellulose; coarse or large particles.

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