Correctly understand the misunderstandings about weight loss and scientifically use traditional Chinese medicine to assist in weight loss

This is the 3758th article of Da Yi Xiao Hu

Let's lose weight together

Lose weight

"Every fat person dreams of returning to the Tang Dynasty!" Losing weight is the eternal theme of this era, and has even become a topic of ridicule that never gets out of date! Undoubtedly, the process of losing weight is difficult and painful. Many people have tried various methods to achieve their goals, such as dieting, exercise, etc., but because of misunderstandings about weight loss, they even pay the price of their health. So, how can we lose weight scientifically and easily lose excess fat?

and fat

Fight to the end

Myth 1: Over-dieting

Dieting is the first way many people think of to lose weight. "Controlling your diet" is the most immediate way to achieve the goal of losing weight by reducing energy intake. However, excessive dieting will have an impact on our health, such as gastroptosis caused by long-term dieting, hormone secretion disorders, osteoporosis, poor skin, decreased immunity, etc., and excessive

Eating suddenly after dieting can also lead to weight rebound.

Therefore, the best way to control calorie intake should be to adjust the diet structure. The nutrients needed by the human body mainly refer to the following seven categories of nutrients: protein, fat, carbohydrates, water, vitamins, minerals, and dietary fiber. Among them, the nutrients that make people fat are mainly protein, fat, and carbohydrates. The obesity of modern people is mainly caused by excessive intake of carbohydrates and fats. There is no need to say much about fat. Excessive intake of calories will cause weight gain. Carbon water can be divided into high GI carbon water with a high glycemic index and low GI carbon water with a low glycemic index. GI is the glycemic index. The larger the GI value of carbohydrate-rich food, the faster the food will be broken down by the body into glucose and enter the blood, causing blood sugar to rise rapidly (blood sugar is glucose in the blood), and then a large amount of insulin will be secreted (the function of insulin is to lower blood sugar and promote the synthesis of fat, protein, and glycogen). A large amount of insulin promotes the synthesis of a large amount of fat, and people gain weight. Therefore, we must avoid excessive intake of high GI carbon water and replace it with low GI carbon water. This requires the selection of food types.

The ideal diet for each meal is to meet this dietary structure: a lot of vegetables + a lot of high-quality protein + a moderate amount of high-quality fat + a moderate amount of low-GI carbohydrates. Therefore, you can eat more foods that increase satiety and a low-carb diet when eating, thereby reducing energy intake. At the same time, pay attention to chewing slowly when eating. Chewing slowly can delay the rise of blood sugar, slow down the secretion of insulin, and prevent rapid synthesis of fat. Also drink more water to improve the body's metabolism level.

At the same time, you should also pay attention to adjusting your lifestyle habits. First of all, you should have a regular work and rest schedule. A bad work and rest schedule can easily cause a series of adverse symptoms such as insomnia, forgetfulness, anxiety, and decreased immunity. Moreover, many people like to eat supper at night. Studies have shown that it is easy to gain weight after eating after nine o'clock in the evening. Secondly, develop good eating habits. Eat regularly, don't overeat, eat three meals a day on time, and match meat and vegetables to ensure balanced and comprehensive nutrition. If you do these things, you can take a big step on the road to weight loss!

Myth 2: High-intensity exercise for weight loss

High-intensity interval training, also known as HIIT, is a method of training that involves people doing high-intensity, relatively fast training in a short period of time. During exercise, people can increase their heart rate in a short period of time, thereby consuming more energy in the body. High-intensity exercise can reduce fat content in a short period of time. For example, short-term high-intensity exercise such as running and cycling every day can burn more calories and achieve better fat reduction effects. However, when doing high-intensity fat-reducing exercise, you should take it slow and proceed step by step. For example, exercise 5 or 6 times a week, at least 40 minutes each time.

Aerobic exercise is the most effective and healthy way to lose weight. Aerobic exercise includes jogging, walking (strolling and brisk walking), swimming, cycling, running in place, playing ball, climbing, aerobics, yoga and Tai Chi, etc. It is an endurance exercise mainly based on aerobic metabolism, which can improve the body's metabolism and promote energy consumption, thereby avoiding the body's excess energy from being converted into fat accumulation, and at the same time, it can also decompose the body's accumulated fat. It is best to complete each exercise continuously at one time, ensuring that it accumulates for more than 40 minutes a day, and you can stop in the middle. The total calorie consumption of each exercise must reach 300 kcal, which will increase the body's metabolic rate. You must insist on exercising every day, at least 4 to 5 days a week.

Myth 3: Detoxification for weight loss

Everyone will encounter a bottleneck period when losing weight. At this time, no matter dieting or exercise, they can't lose weight like before. Many people will start to choose to take diet pills to get through the bottleneck when they are frustrated. The side effects of taking medicine include palpitations and cold sweats. How should the medicine be used? Medicines of unknown origin must not be touched, and many ingredients in most diet pills are problematic, such as aristolochic acid, which can damage the liver and kidneys. Some people say that I don't take diet pills, I drink diet tea, so they start to rely on diet tea, and even get constipated if they don't drink it for a day. But in fact, as long as you develop good bowel habits, you don't need to drink diet tea at all.

So, if we don't take diet pills or drink diet tea, what other ways can help us excrete toxins from our bodies? In fact, some natural foods also have a weight loss effect. For example, coffee, tea, grapes, apple peels, etc. are all helpful for weight loss, and common asparagus can also inhibit the absorption of fat and starch. Black fungus has always been a very effective detoxification food. It can help purify waste in the blood, and at the same time, it can use the adsorption capacity of black fungus to clean up impurities in the body's digestive system. Foods rich in cellulose can combine with heavy metal substances in the body, thereby excreting harmful metals from the body, effectively lowering blood sugar and preventing high blood lipids. You can also choose substances such as oats, including crude fiber foods such as whole wheat, sweet potatoes, and corn, which also have a good detoxification effect. Friends who are detoxifying can also eat more fresh vegetables, such as broccoli, spinach, cabbage, celery, bitter melon, yellow flowers, etc., which can supplement various nutrients, such as vitamins, minerals, chlorophyll, carotene, etc.

After listing the above misconceptions about weight loss, many people who are trying to lose weight should keep a clear mind on the road to weight loss. The best way to lose weight is to control your mouth and move your legs. So, how to "control your mouth and move your legs" scientifically?

First, a healthy diet

Control the intake of sugar and fat, eat more protein foods such as meat, eggs, and milk, and you will feel full enough. The daily intake of carbohydrates for women is body weight*1.8g/kg; for men it is body weight*2g/kg. The daily intake of fat is the same for both men and women, which is body weight*1g/kg; the daily intake of protein is the same for both men and women, which is body weight*1.4g/kg. Therefore, a scientific diet plan is: eat nutritious food in the morning, eat rich food at noon, and eat less or only fruits and vegetables at night.

At the same time, exercise properly

Keep regular exercise every day. Running and cycling are good ways to exercise. As long as you stick to it for a long time, maintain a healthy diet and a reasonable schedule, you will gradually lose weight effectively. As long as we can eat scientifically and exercise reasonably, our physical condition will get better and better, and we can lose weight quickly.

TCM treatment of obesity

Traditional Chinese medicine also has some tips for weight loss. Traditional Chinese medicine believes that the causes of obesity are mostly related to "dampness, phlegm, and deficiency", and divides obesity into the following types:

1. Abdominal obesity: caused by excess liver qi, often accompanied by constipation and a tendency to high blood pressure.

2. Pseudo-obesity: caused by kidney function being too strong or too weak, often accompanied by symptoms such as irregular menstruation and cold hands and feet.

3. Fat type obesity: caused by excessive blood and qi, it can easily lead to heart disease.

4. Morbid obesity: caused by insufficient blood and qi and excessive spleen yang qi. Postpartum obesity and hormonal obesity belong to this category.

5. Obesity due to stress: It is caused by abnormalities in the triple burner meridian and is a type of mental stress type obesity.

For these types of obesity, Chinese medicine believes that the root cause is the imbalance of yin and yang, which directly affects the pH of human body fluids and the survival of enzymes in the body. Chinese medicine can adjust the human body from the inside out, starting with regulating the endocrine system, regulating the liver, spleen, kidney, heart, lungs and triple energizer, and unifying the body through the effects of qi, blood and body fluids to achieve the purpose of weight loss. At the same time, Chinese medicine has no side effects and can also play a nourishing and health-care role. Therefore, Chinese medicine often starts with adjusting the endocrine system for obesity, and adjusts the nerve and endocrine functions of obese people through comprehensive treatments such as acupuncture and acupressure.

Some Chinese medicines, such as Cassia seed, Alisma orientalis, Polygonum multiflorum, lotus leaf, barley, coix seed, etc., also have good weight loss effects, but they should be taken under the guidance of a doctor. Diet therapy is also a good choice, such as winter melon, watermelon, cucumber, apple, guava, radish, chrysanthemum, spinach, celery, cabbage, lettuce, lotus leaf, black fungus, white fungus, bitter melon, tomato, tea, oatmeal, coix seed, chrysanthemum, carp, konjac, agar, kelp, etc., which unconsciously play a role in regulating the body in daily life.

"If you don't lose weight in April, you will regret it in June." I believe that if you do the above points, eat scientifically and exercise properly, you will be able to lose weight successfully and gain health and slimness!

Zou Jialing, Li Fulun