19 truths about weight loss, you can avoid many detours after reading them!

The following 19 weight loss truths can help you avoid taking detours in controlling your weight.

1. Middle-aged obesity is not due to slow metabolism. Our metabolic rate is stable from 20 to 60 years old, and there is no significant decrease after 25 or 30 years old. The main reason is that we don’t move enough!

2. For people whose BMI does not meet the medical standards for overweight and obesity, the alternate-day fasting method is not as effective as traditional weight loss methods. It can also cause muscle loss and a decrease in willingness to exercise.

3. Quick weight loss camps are actually nothing new. In the past few decades, there have been a large number of commercial weight loss camps and weight loss reality shows in the United States, and most people eventually rebound.

4. Caffeine is not a diet pill, but it is beneficial to weight loss in many ways, helping you eat less, move more, and consume more energy. The premise is that you choose pure coffee, not cappuccino or something with a lot of sugar and fat added.

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5. L-carnitine is not reliable for weight loss, unless you are a person who does a lot of exercise. If you feel it helps, be careful that it may contain banned drugs.

6. For the same distance, walking consumes about 70% of the calories of running, but running and other intense exercises can consume more calories after completion. For weight loss efficiency, running and other high-intensity exercises are better, but walking is easier to stick to.

7. When drinking beverages, chewing them a few times before swallowing can increase the consumption of the "thermic effect of food (DIT)", which means that the net calorie intake will be slightly reduced. Chewing solid food a little more can also have the same effect. Chewing slowly can also make people feel fuller, which is conducive to weight loss.

8. The order of eating "vegetarian-meat-staple food" can help you lower your blood sugar after meals, and long-term adherence may also help you lose weight. Eating a protein or fiber snack 30 minutes before a meal can also have a similar effect.

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9. The ketogenic diet does help you lose weight quickly in the short term, but its long-term weight loss effect is no better than other diets, and it may also increase the risk of various diseases.

10. Not eating staple foods for a long time, or not eating enough staple foods to lose weight, may lead to hypoglycemia, irritability, constipation, and absent menstruation.

11. Exercise can reduce your craving for junk food and help you develop the habit of feeling full when you have eaten enough and not wanting to eat any more.

12. The core ingredient of "white kidney bean carb blocker" is α-amylase inhibitor (α-AI), which can prevent starch from being absorbed and reduce the calories you get from eating staple foods. But it cannot prevent monosaccharides (glucose, fructose) and fat from being absorbed, so don't expect to lose weight by eating it in real life.

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13. The average person's BMI should be between 18.5 and 23.9. BMI = weight / (height * height). For example, for a person who is 1.8 meters tall and weighs 70 kilograms, BMI = 70 / (1.8 * 1.8) = 21.6. A BMI result of less than 18.5 is considered thin, between 24 and 28 is overweight, and above 28 is obese. Many people don't actually need to lose weight.

14. Due to changes in environment, diet, activities and other factors, it is normal for your weight to fluctuate within a range of 2.5 kg at different times of the day. For those who are losing weight, I personally encourage you to weigh yourself every morning after going to the toilet and on an empty stomach.

15. BMI is not suitable for evaluating obesity in many groups because the weight entered into this formula cannot distinguish whether it is fat or muscle. For the same volume, muscle is 18% heavier than fat tissue.

16. The key to a diet is to make it easy to eat and maintain a low-calorie, healthy diet. From a calorie perspective, when you find an acceptable diet, similar foods can be substituted for each other.

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17. For most people, if the daily energy intake is reduced by 300 to 500 kcal, you can lose weight without exercising (of course, exercise is best). Losing 2 kg per month is already a very ideal speed.

18. Exercise is not as effective as dieting in reducing weight in the short term. Dieting causes the loss of fat along with other components, but exercise can help you lose fat better.

19. There is no such thing as negative calorie food. Foods containing energy-generating substances will consume at most 30% of their own calories during your digestion, such as pure protein foods. For other ordinary foods, generally about 10% of the energy will be used in the digestion and absorption process.

Review | Li Nannan Director of Hunan Science Writers Association, Deputy Director of Research and Publicity Department of Hunan Science and Technology Association, Second-level Researcher, Chinese Science Writer (Medical Field)

Source: Nutritionist Gu Zhongyi

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