Body weight is an important indicator for evaluating the nutritional and health status of the human body. Both low and high body weight are prone to increase the risk of disease. More and more people are now realizing that maintaining energy balance and a healthy weight is an important part of staying healthy.
We do not advocate reducing weight in a way that harms health. Here is a compendium of a few misconceptions about weight reduction to see if you have been hit.
Myth 1: Lose 10 pounds a week
A week to lose 10 pounds of this in a short period of time to lose a lot of weight method, called rapid weight loss. Rapid weight loss is often applied to those who participate in the weight class competition athletes or some actors and actresses or celebrities, because the competition, specific roles or good personal image need to drop a short period of time.
Rapid weight loss is lost most of the body composition of water and protein, not the body of fat hoarding, but also disrupt normal physiological functions, negative impact on health, such as: dry skin mucous membranes, skin elasticity reduced flaccidity; induced the occurrence of gallstones, gout attacks; women’s menstrual disorders; attention, short-term memory, vitality, etc. Decrease.
In addition, rapid weight loss in the body protein decomposition and muscle content, resulting in a decline in the basal metabolic rate, once the return to the diet and exercise habits before weight loss, the weight is very easy to quickly rebound or even exceed the weight before weight loss.
Scientific weight loss tips: overweight and obese people should not set too high a weight loss goal, the speed of weight loss control in the weekly weight loss of 0.5-1 kg, so that the weight is gradually reduced to the target level.
Myth 2: The Ketogenic Diet
(Eat more fat and no staples)
The ketogenic diet is a dietary pattern characterized by high fat (70%-80%), low carbohydrates (5%-10%) and moderate protein. It was first proposed to treat epilepsy in children.
The principle is that by not eating carbohydrates, the way the brain metabolizes energy is altered, thus reducing excitability and buffering epileptiform discharges. It is not a dietary pattern suitable for long-term compliance by the general population.
The “ketogenic diet” has not been tested for long-term effects and is not generally recognized, although some clinical studies are being carried out, but its indications are generally: BMI greater than 28, liver and kidney function normal simple obese people. If people who meet the indications want to try, should be carried out under the guidance of the hospital specialist dietitian, do not try without authorization.
The reason why the ketogenic diet is known by everyone is influenced by various types of media (of course, all kinds of weight loss products marketing), the second is to cater to some people do not want to give up high-energy food and can achieve short-term weight loss effect of the inertia of the psychology, do not know that behind the short-term happiness hidden inconceivable harm.
The long-term “ketogenic diet” has significant health risks:
1, drowsiness, fatigue, bad breath, body odor, constipation.
2, the body’s long-term consumption of fat for energy, producing a large number of ketone bodies can lead to ketonemia or ketonuria, resulting in the occurrence of ketoacidosis.
3, the body tissue long-term lack of carbohydrates when the blood sugar level will fall, easy to hypoglycemia, hypotension; brain long-term lack of glucose utilization, easy to cause brain damage, such as memory loss.
4, LDL cholesterol levels rise, which in turn leads to chest pain (angina), arterial embolism requiring stent implantation, heart attack, stroke and other cardiovascular events, the risk of doubling!
Scientific weight loss tips: both healthy and thin, eat a balanced diet for the king, the key to weight loss in the reduction of fat.
Myth 3: Neglecting to manage after weight loss
People tend to relax their weight management after losing weight for a period of time with some results, start to resume the previous irregular diet, no longer adhere to the exercise, the weight will be easy to return to the previous or even more than the original weight, and then start to lose weight again in a vicious cycle. This kind of rebound weight gain after weight loss is often dominated by fat gain, which will increase the risk of metabolic syndrome, diabetes mellitus, cardiovascular disease and tumors.
In the process of weight loss, there is a decrease in the resting metabolic rate, the body’s energy consumption is reduced, in the case of dietary habits, exercise patterns and rest and relaxation routines have not been changed, the weight and shape of the stage is called stagnation (also known as the plateau period), is the body’s self-protection mechanism, the time may be from 2 weeks to a longer period of time.
What really works when experiencing stagnation should be:
1、Stabilize your mind, the most crucial thing about weight reduction is persistence;
2、Adjust the exercise program to increase energy consumption;
3、Improve the previous diet structure or pattern, change the food variety;
4、Ensure adequate water intake, accelerate the body metabolism;
5、Regular work and rest, ensure sufficient sleep time, do not stay up late.
Weight measurements are always taken with health in mind:
Body mass index (BMI) is calculated and 18.5 ≤ BMI < 24.0 for adults aged 18-64 years is considered normal
Waist circumference not exceeding 85cm for men and 80cm for women to prevent central obesity
Everyone is the first person responsible for health, do not let the aesthetic standard of thin as beautiful and the so-called new media era of opinion kidnapping “weight standards”, harming the body.
Learn the core information, learn to judge, be yourself.