Sad dieting and weight loss method - Why shouldn't you diet if you lose weight?

Dieting methods are diverse, "Apple, banana, watermelon, cucumber, milk, honey water, meal replacement, no food after lunch, etc. Weight loss methods!

　　As long as you lose weight by rapidly reducing calorie intake in a short period of time, it can be classified as a diet.

　　Dieting methods usually have significant results in the previous few days. Not only does it lose weight quickly, but the waist circumference is also smaller. But the good times are not long. Dieters often encounter bottlenecks after 7 to 10 days of dieting. No matter how much you eat during a period of time, your weight will still stop at the origin and cannot continue to decline.

　　When the physical discomfort caused by dieting and the frustration of weight stagnation force the dieter to return to his original dieting habits, the weight will be mercilessly returned to the pre-diet standard.

　Some people blame their failure to lose weight for their lack of perseverance, and repeatedly lose weight by dieting

　　Make the weight up and down like a roller coaster, which we call "Yoyo effect", such weight loss methods are not only easy to gain weight, but also cause serious health damage.

　　Horrible dieting and weight loss - Let's understand the harm of losing weight when you are hungry!

　　Why is dieting very effective in the initial stage, but later it is easy to encounter the wall-to-wave period?

　　Maybe because you are losing moisture, not fat!

　　1. Rapid weight loss period: moisture loss

　　Start diet A few days ago, in order to cope with calorie shortage, the human body will burn the stored liver sugar in the body as an energy source

　　The liver sugar has a wonderful characteristic, that is, it will carry a lot of water

　　Scientists believe that one gram of liver sugar can catch four grams of water, so when the inventory of liver sugar in the body decreases, the moisture will be lost in large quantities, causing weight loss.

　　In addition, dieting will inevitably reduce salt and electrolyte intake This will cause the kidney to discharge more water. In clinical practice, doctors often ask patients with severe edema to limit their salt intake to help eliminate water in the body. The same is true.

　　In other words, some weight loss in the early stages of dieting is mostly caused by water loss, not the result of fat consumption.

　　In fact, short-term weight changes can almost be attributed to moisture.

　　Maybe you wake up in the morning and find that you are one kilogram lighter, but the human body It is unlikely that a kilogram of fat will be burned overnight. Too quickly and too violent weight changes are related to moisture and electrolyte balance.

　　Therefore, weight changes should be based on the long-term trend, and don't be deceived by short-term ups and downs!

2. Weight loss stagnation period

　　The initial results of dieting may be amazing, but weight loss will almost always encounter the so-called "Wall-hitting period"

　　The cause of weight loss stagnation.

　　A. Basal metabolic rate decreases

　　As the situation of insufficient food intake, the body's self-protection mechanism will reduce all secondary energy expenditures to ensure survival

　　In a 2005 American study, researchers asked 9 subjects to take a low-calorie diet of 60%. After three weeks, the basal metabolic rate of the subjects decreased by 200 calories on average (kcal/day). A person metabolizes 200 calories less a day, and accumulates in 35 days to 7,000 calories, which is equivalent to the same kilogram of fat!

　　It can be seen that a decrease in basal metabolic rate is an important factor in weight loss stagnation.

　　B. Muscle tissue loss

　　In the absence of calories, people In addition to saving energy, the body will also decompose protein in the muscles and important physiological functions in the donor.

　　Muscles are energy-consuming tissues. The mass of muscles increases, and the basal metabolic rate will also be significantly improved.

　　The muscle mass decreases, and the basal metabolic rate will also be reduced.

　　Muscle loss caused by dieting reduces the calories consumed by the body and is also one of the reasons why the weight does not decrease anymore.

　　So: After a period of dieting, the weight does not decrease, which may not be due to the lack of strict dieting. Many people mistakenly believe that weight stagnates and use stricter dieting to break through the bottleneck. This is not only a wrong concept, but may even cause serious health damage. Please all readers must avoid using extreme dieting methods to lose weight!

　　3. Why do you gain weight after dieting?

　　Hunger has been a major threat to human survival for millions of years. No wonder hunger is accompanied by severe physical discomfort, psychological stress and negative emotions, making long-term diet an unrealistic dream.

　　What happens after stopping dieting?

　　Dieting will cause the body to lose water, the basal metabolic rate decreases, and the muscle tissue decreases, which puts the human body in a highly energy-saving state.

　　After returning to the normal calorie diet, the human body is like a shriveled sponge, quickly absorbing all calories to repair lost fat and muscles. Naturally, the weight has also returned to the standard before dieting.

　　In addition, a normal calorie diet supplements the depleted liver sugar in the body, causing the originally lost water to enter the body again. A phenomenon can explain why weight soars like a rocket in the first three days after stopping dieting.

　　Potential health hazards

　　In addition to regaining weight, research also points out that the drastic weight changes caused by dieting are positively correlated with abdominal fat accumulation (also known as central obesity), cardiovascular disease risks, emotional problems, and mortality.

　　Finally:

　　As long as it is hungry, it won’t work! Dieting can help you lose a lot of weight in the short term, but it seems not only unhelpful in the long term, but may even be harmful.

　　The following suggestions for friends who want to lose weight:

　　1. Take gentle and slow changes, and short-term and severe practices are difficult to maintain for a long time

　　2. Pay attention to the quality and quantity of food, and "what you eat" is sometimes more important than "How much you eat" is more important

　　3. Carefully record changes in weight, body fat, waist circumference, and body posture, so that you can master the impact of various diets and exercises on your body

　　4. Under the supervision of professionals, conduct appropriate physical fitness training