For people who want to lose weight

Every year, the research on obesity causes, weight loss knowledge and various weight loss foods will be updated. However, with the update of knowledge and the release of weight-loss drugs, the obesity rate continues to rise every year, and there is no sign of any reduction. I used to be fat. And I am also a person who is easy to get fat.

So I understand the voice of fat people. I really want to lose weight. But at that time, I tried many ways to lose weight, but failed.

I tried the common cooked food on the market, eating less and moving more, but I succeeded in losing weight after trying other foods. After losing weight, I began to study the essence and method of losing weight, hoping that it would be helpful to write it in this article.

Several core myths about weight loss

The myth of losing weight by eating less and exercising more.

9： Eat less, move more; facts are facts, but most people are wrong. Many people think that they should eat less, so they limit calories to a very low level, just like eating super low calorie fairy food. Moreover, for the part that is too active, the first thing everyone thinks of is aerobic exercise such as running and cycling. But in fact, this is a very short-term and easy way to regain weight. Mainly because eating too little is an easy way to lose weight. This is the reason for the decline of muscle quality. In addition, aerobic training does not help the increase of muscle quality, and the metabolism drops too much.

Maybe you can reduce 5 kg in this way. But if the metabolism drops, the weight is easy to recover. What looks fatter than before is all the fat, not the lost muscle. This is what we call the sliding effect. Lose weight, be fat, be fatter than before, lose weight, be fat, be fatter than before.

Stop taking diet pills and meal substitutes

At this point, you may start looking for other ways. Take diet substitutes, diet pills, etc. But trust me. Most diet pills will inevitably damage the body, especially the intestines and stomach. You may be really thin now, but when your stomach and intestines are damaged, you will be fatter than before.

Understand the key to losing weight

You may have wondered why some people are not fat when they eat anything. Some people will gain a kilo the next day if they eat a little bread. What is the cause of obesity? This is not a simple answer that can be solved!

You can see the link below. It is mainly about the influencing factors of obesity. These elements are very complex.

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The figure shows the heat balance.

So I know that heat balance is important.

But this article does not like other websites, continue to promote the heat balance is the key to weight loss.

If we don’t know what the heat balance is, we can imagine that our body has heat consumption(exercise, heat dissipation, basic metabolism) and heat intake(food).

If the calorie consumption exceeds the calorie intake, the weight will be reduced, so the truth of weight loss is to eat less and exercise more. It’s simple. In the short term, it is a fact to eat less and exercise more and lose weight simply, but it is not simple. Because the operation of the body is very complicated. Many people think they can control calorie consumption. They can burn a lot of calories by running all the time, and eating fairy food(low calorie meal) can reduce the calorie intake and then easily lose it.

But research shows that 90% of people who use calorie regulation and eat less and exercise more lose weight fail or gain weight.

Because they eat less and have a long time of activity, metabolism is easy to drop, hormones are easy to lose balance, and muscles are easy to lose. Losing 10 kg is also easy to regain weight.

Lose weight like a factory

For me, the key to long-term weight loss and good posture is the internal environment. Examples include hormones, levels of inflammation in the body, and the gastrointestinal system.

Think of your body as a factory.

-Your hormones are managers and workers in factory operations.

-Inflammation is the quality of factory machines and hardware

-Calorie intake is the wages and fuel of the factory

If the manager of this factory is a fool, or if the hardware of your factory is completely corrupt, no matter how it works, it will produce a pile of waste. Just like our hormones have lost their balance and the level of inflammation in the body is very high, no matter how much we eat, if we do not solve the existing problems, it is easy to accumulate fat. A few examples will be easy to understand.

Hormones and weight loss

The study looked at the effects of sleep and weight loss

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Both groups had calorie limits, but one group slept 5.5 hours a night and the other group slept 8.5 hours. Both groups lost weight, but the group with less sleep had 55% less body fat and 65% less muscle mass than the group with more sleep. This is equivalent to losing weight, but most people will lose muscle mass, which can reduce metabolism and easily recover weight in the future.

The big difference is that lack of sleep can have a negative impact. These uneven secretion easily increase fat and reduce muscle.

The next research focus is the effect of insulin sensitivity on body composition!

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Basically, many chronic metabolic diseases, obesity and poor muscle exercise are closely related to low insulin sensitivity. Insulin is an anti catabolic hormone, whose main function is to store nutrients in cells. For example, after a lot of training, our muscles are more sensitive to insulin, and the nutrients we ingest are more easily absorbed by the muscles. When insulin sensitivity is low, the nutrients we ingest can be stored in the form of fat instead of being absorbed by muscle.

In short, people who are not sensitive to insulin are more likely to store nutrients in the food as fat, which is much higher than muscle.

In short, the key to losing weight is actually to improve hormones, improve inflammation in the body, and increase proper calorie deficiency. It is not difficult to achieve caloric deficiency. What’s more, in order to improve hormones and long-term healthy body, it is difficult to choose the food type suitable for the body.

If you only pursue short-term weight loss, but achieve weight loss due to lack of a large number of calories, and the hormone remains unchanged after weight loss, I can guarantee that you will easily gain weight.

There are so many ways to eat online, what food should I try?

Thirty years ago, when it came to weight loss in Taiwan, everyone obviously wanted to cook with water

Five years ago, when it came to weight loss, everyone would think of mortgage recipes. For the past two or three years of weight loss, everyone will directly think of ketone food.

I lost 30kg through low sugar diet for the first time, so I used to think that low sugar diet is the best way to lose weight.

But after my long-term understanding of weight loss related research, gene cognition and student observation, there is no food that is most suitable for everyone! although some people say that high carbohydrate foods stimulate insulin secretion and promote the storage of nutrients as fat, some people are naturally good at carbohydrate metabolism, so they can be healthy and strong after taking high carbohydrate throughout their lives.

For example, the study compared the responses of people with high insulin sensitivity and people with low insulin sensitivity to high carbohydrate and low carbohydrate diets.

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Research results:

-For people with high insulin sensitivity, eating high carbohydrate and low fat foods can help to lose weight

-However, people who are not sensitive to insulin use a high carbohydrate and low fat diet to lose weight, but the effect is not good.

On the contrary, the study also found that people with low insulin sensitivity had a good effect on weight loss in a low carbohydrate and high-fat diet, which showed that improving insulin was important for weight loss, and people who were not sensitive to insulin were more suitable.

Lose weight on a high carbohydrate diet.

So if you are obese for a long time, you know that you are easy to eat carbohydrates, or you know that your family has diabetes. If you want to reduce fat, I suggest you start by reducing carbohydrates. This is what we call low carbohydrate food!

Absrtact: There is no best food to lose weight. Only the best food for you