-Dr. Long will make more people happy, the health education of one million dragons, Chelsea98.com.
lie1: You can lose weight without eating staple foods or dieting
Do not eat staple foods in the diet, or diet, that is, eat less staple meats, and focus on fruits and vegetables, and you will experience a dramatic weight loss experience in a short period of time.
Not eating staple foods or dieting can easily lead to nutritional imbalance in the body; and once the diet is restored, it will rebound quickly and even be fatter than before.
Although the ketogenic diet or the Atkins diet has good results due to the reduction of low carbohydrates, it is limited to short-term behaviors for 3 months. Cutting off the intake of carbohydrates completely is not a sustainable way. The reason is very simple. Carbohydrates, protein and fat are all important parts of a healthy diet, and they are essential nutrients for human metabolism. Most weight loss methods in the world aim to lose weight, and the essence of obesity is caused by the accumulation of toxins in the body, which are hidden in fat cells. This is not a problem that can be solved by dieting and not eating staple foods. Only when detoxification is the core can you have long-term health.
lie2: Reduce fat intake can lose weight
Misunderstanding: Excessive fat intake will increase weight.
fact: The main cause of weight gain is excessive carbohydrate intake, especially refined rice noodle sugar. Foods containing healthy fats provide essential nutrients for the body; fat-free or low-fat diet does not mean low-calorie, because fat-free, low-fat but high-calorie foods make people feel full and not hungry. Such foods are usually baked or baked starch foods, or chocolate or biscuit foods that contain a lot of sugar, and these are the main foods for fattening. A certain amount of healthy fat has a positive effect on maintaining various functions of the body, so it is very necessary to choose a good fat food or supplement.
Unhealthy fats include: fried foods, grilled foods, hydrogenated vegetable oil (vegetable oil in plastic bottles), cakes, burgers, pizza, ice cream, etc.
lie3: Certain foods burn fat
Misunderstanding: There is no need to diet or exercise. Certain types of herbs and foods can help you burn fat.
fact: Certain foods, such as caffeine and garcinia plants (such as garcinia cambogia, mangosteen, etc.) can indeed increase metabolism, consume body calories, and reduce fat. The side effects of caffeine will not be repeated, and the garcinia plant also has natural toxins, which cannot be eaten uncontrollably every day. If you can’t eat healthy and keep exercising, your metabolism will stagnate and your basal metabolic rate will drop. No matter how good a booster is, it won’t produce any benefits.
lie4:at night8Eating after order will increase weight
Misunderstanding: Don't eat anything after 8 o'clock in the evening, it will cause rapid weight gain.
fact: Everyone has their own habit. Some people are used to eating dinner after 8 pm, and this habit can be adjusted.
First of all, 5-6 o'clock in the evening is the peak of hunger, you can properly supplement protein, fat and carbohydrate (such as avocado, which contains these three types of nutrients; yogurt or cheese is also a good choice); second, after 8 o'clock, try Eat less indigestible foods, or high-calorie foods (such as root foods, nuts, etc.), and reduce the amount of meat. For those who like late night snacks, avoid high-calorie or excessive food intake. They can also choose white fungus soup, egg soup, fruit and vegetable soup, etc., otherwise it will affect sleep, and of course they will gain weight and gain weight.
lie5: Drink plenty of water to lose weight
Misunderstanding: Drinking plenty of water during the day can help you lose weight quickly.
fact: The trick to weight loss is to keep the stomach full, so that there is no urge to eat, but this does not mean applying too much water to fill the stomach. Water is not a magical weight loss drink, and it cannot burn calories. Moreover, drinking a lot of water will also take away minerals from the body, leading to nutritional imbalance. To reduce hunger, the first choice is a scientific diet plan; secondly, choosing foods with a sense of fullness will double the effect. For example, lemonade that contains a lot of minerals is better than plain water, because lemonade contains pectin, which has a strong feeling of fullness, and also contains organic acids, VC, calcium, etc., which are very effective for weight loss.
lie6: Green tea can lose weight
Misunderstanding: Drinking green tea in the morning can help you lose fat.
fact: Green tea contains a compound called theophyllin, which is a powerful antioxidant, and green tea extract helps detoxify the body.
Studies have shown that the antioxidants in green tea can speed up metabolism, which helps fat burning and helps you prevent weight loss in the future. However, excessive green tea (containing caffeine) can affect your heart rate and cause other health problems; the alkaloids and phytic acid in green tea may cause calcium loss and affect thyroid function. In addition, many green tea drinks or green tea bags currently contain additives to increase their taste or keep them fresh, which may cause health risks to different organs of the body.
lie7: If you exercise regularly, you can open up and eat
Misunderstanding: Regular exercise eliminates the need to follow weight loss diets.
fact: Exercise can digest calories and reduce fat, but it is very limited after all (about 20%). Without the cooperation of scientific diets (especially detox recipes), it will be difficult for you to achieve your goals, or your state will be difficult to last. Although exercise has the effects of weight loss and detoxification, more deep fat and toxins are difficult to eliminate through exercise. Individual exercise and diet will gradually form a cycle, how many calories consumed during the day, and the same energy through food at night. And this balance will also be destroyed by open eating.
lie8: Natural weight loss products do not cause side effects
Misunderstanding: Herbal supplements do not have any form of supplements and are by far the best way to lose weight.
fact: Even natural foods may have side effects, not to mention natural weight loss products. The so-called "products" are difficult to leave all kinds of packaging and food additives. The most harmful ones are various sugar substitutes, preservatives, thickeners, and anticaking agents. In particular, many herbal supplements may contain natural protease inhibitors, oxalic acid, phytic acid, alkaloids, lectins, etc., which are not good for health. So the best way to lose weight is to detoxify and reduce fat in a healthy and scientific diet.
lie9: Sugar-free soda helps to lose weight
Misunderstanding: Sugar-free soda is low in calories and helps to lose weight.
fact: Sugar-free soda contains artificial sweeteners (such as aspartame, acesulfame potassium, sucrose, etc.). This sweetener is 100 times sweeter than natural sugar, but it may cause harm to liver function, even Carcinogenic. You can choose healthier drinks, such as lemon juice or lime water, zero-added yogurt, etc., which will be more effective for weight loss.
lie10: The more calories you lose, the more weight you lose
Misunderstanding: Reduce calories to reduce weight, the more the better!
fact: Losing too many calories will affect the energy level in the body. The body needs calories (basal metabolism) every day, and the amount required depends on personal height, age, occupation and so on. If you don't want to be malnourished, you must ensure a certain intake of calories and other important nutrients. Losing weight is not the goal, healthy weight loss and fat loss, making the figure and body more beautiful is the best goal for weight loss.
lie11: Sex is the best weight loss exercise
fact: A passionate "bed exercise" (calculated in 30 minutes) consumes approximately the same amount of calories as a slow walk, because the posture adopted is either lying down or sitting. First, in order to maximize the "fitness effect", the best way is to stand up and use your leg and buttocks muscles to support your body; second, remember that the energy consumed by exercise only accounts for 15% of the body's total energy consumption. -30%, and the basal metabolism accounts for 60%-75%, so don’t give up on everything.
lie12: Lose weight first to reduce breasts
fact: Because of this sentence, when many women worry about no changes in other parts of the body, their breasts first become smaller.
The good news is: don’t worry about breast size, the first thing that changes in the fat loss exercise is your belly!
Because abdominal fat (especially visceral fat) is most sensitive to changes in hormones and enzymes, during exercise, the body will automatically use abdominal fat as a source of energy. Why does the lower body always see the effect last? That’s because the fat accumulated in the buttocks and thighs exists for emergency use when the human body lacks energy. Its function is like the hump on a camel. So from the physiological structure, the lower body fat is the most difficult to lose. Have to be patient!
lie13: People who are overweight have a slow metabolism and of course lose weight.
fact: Among overweight people, only those with less than 10% have metabolic disorders. What's more happier is that under the same intensity and exercise time, "overweight people" will burn more calories. If the method is right, the weight loss effect will be more obvious. If you are complaining about gaining weight again? You don't have to blame your own metabolic system, but check whether you have been greedy or lazy recently!
lie14: Exercising in winter burns more calories
fact: Indeed, in the first few minutes you will be shivering and your body will burn more calories, but with the progress of exercise, your body will gradually adapt to the temperature and become warmer in a few minutes, then you will enjoy The "welfare" brought by the low temperature is no longer. Of course, if you take winter exercises for more than 3 months without supplementing enough calories (protein, fat and carbohydrate), you will indeed lose a lot in 3 months. However, it is best not to lose the nutrients necessary for the body.
lie15: After the body gets used to a certain exercise, it will no longer consume so many calories:
fact: Unless you reduce the exercise intensity or shorten the exercise time, otherwise, the calories you burn today are the same as yesterday, last month, and last year. When you do five or six rounds of the new action, the action is indeed smooth and there are a lot of unnecessary actions less, but the heat consumed by these actions probably accounts for about 2%. The general rule is that the body only starts to consume fat after 10 minutes of exercise; 30 minutes to 60 minutes, the fat consumption reaches the peak; if the time is extended, the calories consumed will be reduced, and it will be harmful to health. So, it's time to improve our exercise efficiency.
lie16: The calorie consumption displayed on the calorimeter is accurate
fact: Don't trust it so much. Someone has tested the latest calorimeter, but the 70% is not accurate.
The new calorie counter has not been tested for a long time, and the scientific and technical personnel are constantly improving the quality. On the contrary, older calorie calculators, such as bicycles and steppers, are now more mature, especially when you factor in factors such as age and weight. Controlling body fat percentage is the key to healthy calories.
lie17: If you want to lose fat, you must keep your heart rate at60Times/second
fact: If you want to consume 100 calories today, it doesn’t matter if your heart beats 60 times per second (the so-called fat burning zone) or 85 times during exercise. As long as 100 cards are consumed today, it is a victory. If your heart rate is 85 beats or faster, or your exercise is low-intensity, it is not body fat that is consumed, but fatty acids and fat in the blood circulation. Focus on how to burn calories, without thinking about where these calories come from.
lie18: After stopping exercise, muscles will become fat
fact: This is definitely a mistake! Fat and muscle are two completely different physiological structures and do not transform into each other.
It's just that when you stop strength exercises, the originally tense and strong muscles will become loose and atrophy, and after the body loses the original exercise rhythm, once you do not control your diet, you will be very easy to gain weight, but it is not the fat that muscles "turn into" .
Because the increase in fat is mainly due to the carbohydrates in the diet (staple food and sweets), and the loss of muscle is due to the decrease in exercise and insufficient mitochondria.
lie19:XXXWeight loss pills are effective
fact: As soon as I hear that a certain weight-loss medicine or weight-loss tea is effective, I will find a way to buy it and eat it, regardless of whether it is of unknown origin or whether it has a certificate or not, this must not work.
Most weight loss drugs contain the following ingredients: amphetamines, steroids, diuretics, laxatives and additives. The first two can cause irreparable harm; diuretics can cause dehydration; laxatives can cause ecological changes in the intestinal bacteria, which can cause permanent constipation due to the loss of colonic peristalsis. And some additives, such as sugar substitutes, fructose syrup, titanium dioxide, potassium sorbate, etc., can also cause negative effects on liver function or other organs. It may be effective in the short-term, but it is generally easy to rebound, which will delay time and money and even harm your health.
lie20: Vibration machine, fat crushing machine to lose weight
fact: It can be seen literally that these vibrators and fat crushers only crush fat, but do not make fat disappear. The small fat that is crushed remains in the body and cannot disappear. Moreover, due to the uneven distribution of fat itself, such a side effect is prone to uneven epidermis (the so-called orange peel effect); and the most harmful is that the toxins in the body are ultimately not discharged, because the accumulation of toxins is the main cause of obesity.
lie21: Smoking to lose weight
fact: Many people will smoke a cigarette before meals or on an empty stomach, which makes the stomach upset and loses the appetite to eat. In fact, people who use smoking to lose weight have the most gains. This is a weight loss method that seriously harms your health. It not only damages the lungs, but smoking on an empty stomach will also cause vasospasm in the stomach and cause gastritis.
lie22: Inducing vomiting
fact: Experts once classified vomiting to lose weight as one of the "extremely dangerous" ways to lose weight.
Because stomach acid can damage the esophagus, throat and teeth when vomiting, make people feel uncomfortable, and even cause rough skin. If you develop the habit of vomiting when you want to, it is likely to cause bulimia and anorexia. If coupled with insufficient drinking water, if things go on like this, the gastric mucosa will be damaged, and gastritis and gastric cancer will be waiting for you in the back.
*** Every article has been carefully written, edited and checked by Huizhou experts. Please trust the experts’ opinions and suggestions.If you have any questions, please email firstname.lastname@example.org ***
Huizhou Million Dragon Health Project Dr. Kyle Long, registered dietitian, registered health manager,-sincere, clear, efficient, FAH financial and health quotient education Chelsea98.com