Among the top ten causes of death among Chinese people, 7 chronic diseases caused by obesity account for. Some people regard "diet loss" as a topic of class because they keep coming back between gaining weight and losing weight. Huang Zhichang, a specialist in the medical department and weight reduction department, said that blindly pursuing weight loss and wanting to quickly reduce weight loss, and not exercising only rely on diet, it is easier to gain weight. Only by using the right method can you avoid the fat loss trap.

According to the latest statistics of the "Health Promotion Statistics Annual Report" of the National Health Agency, the overweight and obesity rate of adults over 18 years is 50.3%, setting a new record for 8 years. Huang Zhiyuan sorted out the following six major reduction myths:

1. Only calculate the fetched heat Count

2. Reduce the amount of oil and fat intake

3. Reduce weight loss when eating, it is easy to get hurt

4. Not eating breakfast will affect the weight loss effect

5. A small amount of meals will not reduce the feeling of hunger

6. You can succeed by running hard

First of all, "only count the amount of heat consumed" will ignore the quality and nutritional density of the food. For example, 200 calories of fruit are richer in protein and healthy fats than candy with the same amount of hot amounts, which helps provide a foot feeling and stable blood sugar. When excessively limiting the heat intake, the body will naturally enter the "energy mode", which will cause the recognition speed to decrease. At this time, the "wall bump period" will occur, and the weight will stop and stop moving forward.

When people reduce weight, they often regard oil and fat as the biggest enemy, thinking that "reducing oil and fat intake" is healthier, which is another common misunderstanding. Huangzhi is strongly tuned, low-fat dry and low-fat ice cream tastes less smooth, although it may add more refined carbohydrates to increase the flavor. When taking healthy oils and fats rich in Omega-3, it is also important to supplement nutrients.

Some people believe that "stop eating reduces weight and can cause injuries." Huang Zhiyuan said that during the period of intermittent cessation, the human body will activate the mechanism of fat burning and energy retention, which will help regulate insulin, and reduce insulin levels, which can improve insulin sensitivity, control blood sugar and promote fat burning. Stop eating does not mean not eating, but extending the time of not eating, giving the body more opportunities to stimulate fat decomposition.

Some people may worry that "not eating breakfast will affect the effectiveness of fat loss." Huang Zhichang mentioned that breakfast is not the most important meal of the day. The key to weight loss is to "maintain balanced nutrition for each meal", and to consume sufficient protein, healthy fats and diverse vegetables to provide adequate nutrition and footwork.

As for reducing weight through a small amount of meals, Huang Zhiyuan said, "A small amount of meals will not reduce the feeling of hunger", and may be the opposite. Frequent eating will not only keep the digestive system in working conditions, thereby increasing gastrointestinal pressure and affecting digestive and absorption functions. In addition, frequent eating stimulates insulin secretion, which will prompt the body to store more energy into fat, causing the stomach to grow bigger like a "blowing ball".

Another myth of "If you work hard, you can succeed" is Huang Zhifen reminded that exercise is much better, but weight loss cannot be achieved by exercise alone. Especially those with obese waists are often accompanied by insulin impedance and trophication syndrome. The effect of relying solely on exercise or muscle training is quite limited. Excessive exercise will increase appetite and psychological pressure.

As the saying goes, "7 points rely on diet, 3 points rely on exercise." Weight loss must be done in a dual manner, and in addition to comprehensively change our lifestyle, we can achieve the weight loss effect of lasting and not getting fat.

Responsible editor: Gu Zihuan