Have you fallen into the misunderstandings about scientific weight loss?

Weight is an important indicator for evaluating human nutrition and health status. Both low and high body weight are likely to increase the risk of disease. Now more and more people realize that maintaining energy balance and maintaining a healthy weight are important parts of staying healthy.

We do not advocate losing weight in a way that harms your health. Here we sort out several misunderstandings about weight loss and see if you have fallen into any of them.

Myth 1: Lose 10 pounds in a week

Lose 10 pounds in a week This method of losing a lot of weight in a short period of time is called rapid weight loss. Rapid weight loss is often used by athletes who compete in weight classes or some actors or stars because competitions, specific roles or good personal images require a significant reduction in weight in a short period of time.

Most of the weight lost during rapid weight loss is water and protein in the human body, not the fat stored in the body. It will also disrupt normal physiological functions and have negative effects on health , such as: dry skin and mucous membranes, reduced skin elasticity and looseness; inducing the occurrence of gallstones and gout; menstrual disorders in women; decreased attention, short-term memory, and vitality, etc.

In addition, when losing weight rapidly, protein breakdown and muscle content in the body decrease, leading to a decrease in the basal metabolic rate. Once the eating and exercise habits before weight loss are restored, the weight can easily rebound quickly or even exceed the weight before weight loss.

Tips for scientific weight loss: The weight loss goals set by overweight or obese people should not be too high. The weight loss rate should be controlled at 0.5-1 kg per week, so that the weight is gradually reduced to the target level.

Myth 2: Ketogenic diet

(Eat more fat and no staple food)

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 childhood epilepsy.

The principle is: by not eating carbohydrates, the brain's energy metabolism method is changed, thereby reducing excitability and buffering epileptic-like discharges. It is not a dietary pattern suitable for ordinary people to follow for a long time.

The "ketogenic diet" has not been tested for long-term effects and has not been widely recognized. Although some clinical studies are being conducted, its indications are generally simple obese people with a BMI greater than 28 and normal liver and kidney function. If people who meet the indications want to try it, they should do so under the guidance of a hospital nutritionist and should not try it without authorization.

The reason why the ketogenic diet is well known to everyone is that it is influenced by various self-media (of course, the marketing of various weight loss products is indispensable), and secondly, it caters to the lazy mentality of some people who do not want to give up high-energy foods but want to achieve weight loss effects in a short period of time. However, they do not know the unimaginable harm hidden behind the short-term happiness.

Long-term "ketogenic diet" has health hazards that cannot be ignored:

1. Lethargy, fatigue, bad breath, body odor, and constipation. 2. Long-term consumption of fat for energy by the body produces a large number of ketone bodies, which can lead to ketoacidosis caused by ketoacidosis or ketoacidosis.

3. When the body tissues lack carbohydrates for a long time, blood sugar levels will drop, which can easily lead to hypoglycemia and hypotension. The brain lacks glucose utilization for a long time, which can easily cause brain damage, such as memory loss.

4. Increased levels of low-density lipoprotein cholesterol double the risk of cardiovascular events such as chest pain (angina), arterial embolism requiring stent implantation, heart attack, stroke, etc.!

Tips for scientific weight loss: To be healthy and thin, a balance between eating and exercise is the key, and the key to weight loss is to lose fat.

Misunderstanding 3: Ignoring management after weight loss

People tend to relax their weight management after losing weight for a period of time, start to resume their previous irregular diet, stop exercising , and their weight easily returns to or even exceeds the original weight, and then they start the vicious cycle of losing weight again. This kind of rebound weight gain after weight loss is often mainly fat gain, which increases the risk of metabolic syndrome, diabetes, cardiovascular disease and tumors.

During the weight loss process , the resting metabolic rate decreases and the body's energy consumption decreases. When eating habits, exercise patterns, and work and rest routines remain unchanged, the stage when weight and body shape do not change is called a stagnation period (also known as a plateau period). It is a self-protection mechanism of the body and may last from 2 weeks to longer.

What really works when you encounter a plateau is:

1. Keep a stable mentality. The key to weight loss is persistence;

2. Adjust the exercise plan to increase energy consumption;

3. Improve the previous diet structure or pattern and change the food variety;

4. Ensure adequate drinking water to accelerate the body's metabolism;

5. Maintain a regular work and rest schedule, ensure adequate sleep, and do not stay up late.

The standard for measuring weight is always based on health:

Calculate body mass index (BMI). For adults aged 18-64, 18.5≤BMI<24.0 is considered normal.

Men's waist circumference should not exceed 85cm, and women's waist circumference should not exceed 80cm to prevent central obesity

Everyone is the first person responsible for their health. Do not let the aesthetic standards of thinness and the so-called new media era opinions hijack the "weight standards" and harm the body.

Learn the core information, learn to judge, and be yourself.