The Complete Weight Loss Strategy

  The Complete Weight Loss Strategy

For those who want to lose weight

Research on the causes of obesity, knowledge of weight loss, and various diets for weight loss is updated every year. However, with the update of knowledge and the release of weight-loss drugs one after another, the annual obesity rate continues to rise, and there is no sign of wanting to decline. As shown in the picture below, I used to be very, very fat, and I was also a person with a fat-prone physique

So I understand the aspirations of fat people and want to lose weight very much, but at that time I tried many weight loss methods without success.

I have tried the common boiled meals on the market, eating less and moving more, but it was not until I tried other diets that I succeeded in losing weight. After I lost weight, I began to delve into the essence and methods of weight loss, and wrote him in this weight loss strategy article, hoping to help you.

Several key myths that should not be repeated in weight loss

Weight loss myths about eating less and moving more

The saying "eat less and move more" is actually correct, but most people do it wrong . Many people think that everything should be eaten less, so they limit their calories to a very low level, feeling a bit like eating an ultra-low-calorie fairy meal. Then for the hyperactive part, the first thing everyone thinks of is running, cycling, etc. aerobic exercise, but in fact this is a very short-term and easy way to gain weight, mainly because eating too little is an easy way to lose weight. The reason for the loss of muscle mass , coupled with the fact that aerobic training is not helpful for muscle mass growth, leads to a too much decline in the overall metabolism.

Maybe you can lose 5 kg by this method, but if your metabolism drops, you will easily regain weight . And it will be the fat that comes back, not the muscle you lost, making you look fatter than before. This is what we call the yo-yo effect. Lose weight, gain weight, become fatter than before, lose weight, and regain weight Fat, getting fatter than before.

Stop eating diet pills and meal replacements

At this time, you may start to seek other ways, eat weight loss meal replacements, take weight loss pills and so on. But believe me, most diet pills will inevitably hurt the body, especially the gastrointestinal tract. You might actually lose weight right now, but when your gut gets damaged, you'll be fatter than before.

The key to understanding how to lose weight

You must have thought about why some people don’t get fat no matter what they eat, while others gain a kilogram the next day after eating a little bread? What is the cause of obesity? It's not just a simple answer!

When the calorie consumption is greater than the calorie intake, the weight will be lost , so the truth of losing weight is to eat less and move more , very simple. In the short term, it is really possible to achieve weight loss simply by eating less and exercising more, but simplicity is not easy, because the body's operation is very complicated. Many people think that they can control their calorie consumption, that they can achieve a lot of calorie expenditure by running all the time, and that eating fairy meals (low-calorie meals) can reduce calorie intake and lose weight easily.

However, according to research, 90% of people who lose weight by calorie control, eat less and exercise more will fail or regain weight .

Because if you eat less and exercise more for too long, your metabolism will easily drop , your hormones will be easily imbalanced , and your muscle mass will be easily lost . Even if you lose 10 kg, you will still gain weight back easily .

When losing weight, the body is like a factory

For me, the key to long-term weight loss and good shape is the environment in the body , such as hormones , inflammation levels in the body , and the gastrointestinal system .

Think of the body as a factory

Your hormones are the factory managers and workers

Inflammation condition is good degree of factory machinery and hardware

Caloric intake is the factory's wages and fuel

If the manager of this factory is an idiot, or if your factory's hardware is completely rotten, then no matter how they operate, they will produce a lot of crap . Just like the secretion of hormones in our body is out of balance, and the degree of inflammation in the body is extremely high, no matter how much you eat, if you don't solve the existing problems, you will easily accumulate fat . It may be easier to understand with a few examples.

Hormones vs Weight Loss

Both groups were calorically restricted, but one group slept 5.5 hours a night and the other 8.5 hours. Both groups lost weight, but the group that got less sleep lost 55% less body fat and 65% more muscle mass than the group that got enough sleep. It is equivalent to losing weight, but most of the loss is muscle mass . It will be easy to reduce metabolism and regain weight later .

There is such a big difference mainly because poor sleep has a negative impact . The imbalance of the secretion of these things will easily increase fat and reduce muscle.

Basically, many chronic metabolic diseases, obesity, and poor muscle gain are all closely related to low insulin sensitivity. Insulin is an anti-catabolic hormone whose main function is to store nutrients into cells . For example, after heavy training, our muscles will become more sensitive to insulin , and the nutrients we eat will be more easily absorbed into the muscles . When insulin sensitivity is low , the nutrients we eat are more likely to be stored as fat and less likely to be absorbed into the muscles.

We can simply say that the food nutrients eaten by insulin-insensitive people are more likely to be stored as fat, and the relative fat mass will be much higher than the muscle mass.

To put it simply, the key to losing weight is actually to improve hormones , improve inflammation in the body , and at the same time add an appropriate calorie deficit . In fact, it is not difficult to achieve a calorie deficit. What is more difficult is how to choose the type of food that suits your body to improve hormones and achieve a long-term good figure.

With so many diets on the Internet, which one should I try?

When weight loss was mentioned five years ago, everyone might think of a low-sugar diet . In the past two or three years, when weight loss was mentioned, everyone might directly think of a ketogenic diet

But after my long-term understanding of weight loss-related research, genetic cognition, and observation of students, there is no one diet that is most suitable for everyone! Although it is said that high-carbohydrate foods stimulate the secretion of insulin the most, and then promote the storage of nutrients as fat, some people are born with a good ability to metabolize carbohydrates, so they can still be healthy and strong if they eat high-carbohydrate all their lives.

The research concludes:

• For people with high insulin sensitivity, it is very helpful to eat high-carb low-fat to lose weight

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

But on the contrary, studies have also shown that people with low insulin sensitivity can lose weight with a low-carb high-fat diet. This shows that improving insulin is very important for weight loss , and it also shows that people who are not sensitive to insulin are more suitable Lose weight with a high-carb diet.

So if you have been obese for a long time, know that eating carbohydrates makes you fat , or know that your family has diabetes tendencies and want to lose fat, then I would suggest that you start by reducing carbohydrates , which is what we call low -carb diet!

Diet to Lose Weight Without Counting Calories: Low-Carb Diets

Low-carb diet, carbon-reduced diet, very low-carb diet, ketogenic diet... These diets all have one thing in common, which is to reduce carbohydrate intake to quickly improve blood sugar and insulin sensitivity problems

About 450 people participated, half on a low-carb diet that counted calories, and half on a low-fat diet that counted calories. It was found that the low-carb diet that does not count calories lost more weight than the low-fat diet with calorie restriction, and all aspects of the body data have improved significantly. This is mainly because eating less carbohydrates can give us a sense of satiety, so we naturally don't want to eat too much, and we lose weight naturally.

This paragraph does not mean that counting calories is not important, nor does it mean that a low-fat diet is bad, but that it is very simple to implement a low-carb diet, as long as you choose the right food, you can lose weight, so we are implementing the main goal of a low-carb diet It is necessary to choose the right food to eat first, and the calorie counting part can wait until the body fat cannot be reduced and encounters a bottleneck.

Here are the steps to a low-carb diet:

Reduce intake of high carbohydrate foods

Carbohydrates are the main nutrients that most stimulate insulin secretion. Obese people usually have low insulin sensitivity . At this time, if you eat too many carbohydrates, you will easily accumulate too much fat.

At the same time, carbohydrate intake will stimulate insulin secretion, which will cause fat to not be effectively broken down . High-carbohydrate foods include all starches, root vegetables, fruits, milk, rice noodles, flour products, thickens, etc. For example, radishes and onions are not low in sugar, but everyone thinks that there is no sugar, so you need to pay attention. Dining out is also often added with sugar for seasoning. It may not be edible, but it actually adds quite a lot.

increase vegetable intake

Vegetables are rich in dietary fiber and micronutrients, which are very important for maintaining the normal functioning of the body. Eating more vegetables can not only help you feel full, but also improve blood sugar , insulin and other problems. Enough antioxidants can also reduce the body's inflammatory response and help achieve better weight loss results! I would suggest that you eat more dark green leafy vegetables , such as sweet potato leaves, kale... At the same time, we should eat more lettuce, sea vegetables, etc. to achieve sufficient micronutrients.

The best cooking methods for vegetables are steaming, roasting, eating raw, frying at low temperature, frying at medium temperature, blanching, boiling, and frying. Basically, boiled and fried vegetables will lose too many nutrients, which is equivalent to eating refreshment. When eating out, I would recommend eating hot vegetables instead of fried vegetables, because the oil eaten outside is really bad, and eating too much will put a heavy burden on the body.

increase protein intake

During the weight loss process, if muscle mass is lost, the metabolism will drop more, and the chances of gaining weight later will be much higher. To prevent this problem, we must consume more protein to preserve muscle mass. Eating more protein can also increase satiety and keep us from overeating.

Good sources of protein Eggs, various meats, and fish are the three foods with the best protein digestibility and protein quality. Most animal-based protein sources are good sources of protein, and the slightly better plant-based egg protein is soybeans.

Moderate intake of good fats

In addition to being a good source of energy, lipids are also an important component of cell membranes , cell message transmission molecules , help absorb fat-soluble vitamins , synthesize hormones in the body , protect organs , and are also essential factors for maintaining body metabolism.

Many people used to think that eating fat would be directly stored as fat, so in the past it was very popular to eat a low-fat diet, that is, everything should be cooked with water. But in fact, eating less fat will cause abnormal secretion of important hormones and make the body unable to function normally, and more and more studies have pointed out that it is bad fat and too much carbohydrate that cause obesity .

Bad fat sources include:

• Trans fats (will be listed on processed food packages)

• fried food

• Oils too high in Omega-6 fatty acids (most vegetable oils except olive oil and coconut oil)

Good sources of fat:

• Meat (the fat in all kinds of meat is good, except that the n6 fatty acid in chicken fat is too high)

• Avocado (great source of monounsaturated fatty acids, many micronutrients)

• olive oil

• coconut oil

• avocado oil

The most watched diet in the 21st century: intermittent fasting

There are two adjustments we can make on the diet. The first is the content of food selection. The low-carb diet mentioned above is a good food selection guideline. The second adjustment is the eating time. In the past, when it comes to weight loss, people may think of small meals and frequent meals, because eating food regularly can increase metabolism and increase satiety. However, as the research progressed, it was found that eating small meals often does not have these benefits, and it is not good for most people who want to lose weight

Ordinary people have about 12 hours of eating time a day (8:00 am to 8:00 pm), then intermittent fasting usually reduces the eating time to less than eight hours, which is equivalent to 16 hours of fasting ( 16/8 fasting ).

By prolonging fasting, the body will:

• boost growth hormone

• lower fasting insulin

• Improve insulin sensitivity

• boost adrenaline

• Enhance autophagy

• reduce inflammation

Together, these changes in the body can not only help us burn more fat, protect muscles, but also be good for the body

Daily intermittent fasting method:

16/8 fasting: There are 16 hours of fasting time and 8 hours of eating time a day.

18/6 fasting: There are 18 hours of fasting time and 6 hours of eating time in a day.

 

The above two fasting methods are the simplest, which is equivalent to the concept of eating breakfast later and dinner earlier.

At the beginning, you will only be required to do 16/8 , and then you will slowly extend the fast.

Frequently asked questions about fasting:

What to eat during feeding/fasting?

In the process of weight loss, one diet is usually used for stable execution, and fasting can be matched with every other diet.

So if you are already implementing low sugar, this week is low sugar plus 18/6 fasting. Originally, I ate casually. At the beginning, I tried to choose the original food as much as possible, so I ate the original food and less processed food during the meal .

During the fasting period, basically you can only drink water and eat salt . Basically, anything with calories will not work, so high-protein and soy milk should not be drunk during fasting . Those with few calories are actually not recommended, such as BCAA and sugar substitute drinks, it is better not to use them during fasting. If you really want to drink something with flavor, you can drink tea, coffee in moderation, or lemonade you squeezed yourself.

Nutrients such as vitamins can be eaten as long as the excipients are confirmed to be ok, but it is better not to eat them.

What should I do if I feel uncomfortable during fasting?

90% of the uncomfortable feeling comes from too little salt intake, so it can be improved by including salt .

It is recommended not to use refined salt, and rose salt, rock salt, and iodized salt are the best. If you are still uncomfortable, please remember to ask the coach.

Can I eat directly if I am too hungry during fasting?

You must first distinguish between hunger and greed. Gluttony is when you want to eat, usually when you see, smell, or think about food. It is recommended that you drink some water first if you are hungry, and it will usually be much better after 30 minutes. If you are still really hungry and uncomfortable after 30 minutes, it doesn't matter if you can start eating.

Another way to overcome hunger is to keep yourself busy. Watch a movie, play video games, etc.

What should I do if I need to take medicine during fasting?

If it is a medicine that must not be taken on an empty stomach, you can eat some fried vegetables with oil before taking the medicine

What will happen if you can't eat the calories of the basal metabolic rate?

Performing one meal a day and fasting for more than 22 hours is actually not bad for basal metabolism, because the body can effectively use the energy stored in the body during a long period of fasting .

If you are still on 16/8 or 18/6 , it is recommended that you eat basal metabolism.

Do you have to fast at a fixed time every day?

No, as long as it is convenient for you.

Do I need to supplement before and after exercise?

If your body fat is very low, it is recommended that you supplement with BCAA or protein powder after exercise . If you have a lot of body fat, it's not bad to not need to supplement. If you just feel that training on an empty stomach is weak, don't worry about it, you will get used to it if you continue to practice, and you will become stronger in the future.

What should I do if I find it easy to get hungry? 

Supplement things with high nutritional value , such as dark green vegetables, animal offal (liver), sea vegetables, and big bone broth.

Enough protein, enough fat

sleep well

manage the pressure

Chew slowly

Conclusion

Basically, a reduced-sugar diet plus intermittent fasting are currently the two diets that are most able to improve hormone secretion, and they are also the combination that our nutritionists will recommend to more people. 90% of them use this combination Anyone can have good weight loss and be comfortable performing it. But if you implement it for two weeks and a month and find that there is no effect , then you may need to seriously count the major nutrients or reduce your food intake .

If you really don’t like low-sugar diet, then I suggest you try the following other diets. The main reason is that it will be more troublesome to know the main nutrients, but it can be successful.