In our conventional knowledge, weight loss is nothing more than two points: shut your mouth and open your legs. And most people believe that fat people have a large fat base and exercise better.
Therefore, people who want to lose weight through fitness, soak in the gym every day and become a strong... fat man.
People who want to lose weight through yoga, take yoga classes diligently and become a soft... fat man.
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Huh? What's the matter? Is it the wrong way to open it? Or is the breathing rate wrong?
Recently, a study published in "Current Biology" tells you: This is normal, because fat people consume about 20% less exercise than ordinary people .
(Source: Current Biology)
Oh~ it turns out to be like this~ wait! I have not been comforted! It seems to be more stressful!
Middle-aged blessing may be due to a reduction in exercise
What's interesting is that the team just posted a hot search two weeks ago. The topic at the time was: middle-aged people get good luck not because their metabolism slows down.
We have always believed that the human body's basal metabolic rate will decrease with age, so it is really "involuntary" to start horizontal development after 30 years of age!
However, on August 13, local time, the research team published a paper in the journal Science pointed out: The human body’s metabolic level begins to slowly decline from the age of 60, from 20 to 60. In the meantime, our metabolic level has been stable.
(Source: Science)
Specifically, the study used the double standard water method to measure the energy consumption of 6421 men and women from 29 countries. These participants The age is between 8 days and 95 years old.
After adjustment, the researchers excluded differences in body size and made age a single variable. The results of the study found that the body's metabolism reaches its peak around 1 year old, when babies consume calories 50% faster than adults. After that, until the age of 20, the human metabolic level gradually declines at a rate of about 3% per year.
From the age of 20 to 60, the human body's metabolic rate will remain stable throughout adulthood. Until the age of 60, the metabolism once again declines at a rate of about 0.7% per year. By the age of 95,The metabolic level will drop to about 75% of that of an adult.
(Adjusted TEE: adjusted total daily energy consumption; Adjusted BEE: adjusted basal metabolism / source: reference [1])
metabolism is good, "News The “figure cover” has been removed, so why do you get a blessing in the middle-aged?
One of the authors of the study, John R. Speakman (John R. Speakman) said that if you gain weight and waist circumference in your 30s and 40s, don’t blame your body’s metabolism. This may be Because you eat too much and consume too little .
If the amount of exercise is reduced, it is easy to cause muscle loss and consume less energy.
WHO recommends that adults aged 18-64 should do at least 150 minutes of moderate-intensity aerobic physical activity a week, or at least 75 minutes of high-intensity aerobic physical activity a week, have you done it?
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It may be useless to increase the amount of exercise sp _p5span p0 research is enoughThen you will find that the same team and similar research topics are not the most focused, only more focused.
Since middle-aged gaining a blessing is not enough exercise, then if we increase exercise, can we quickly become thin and thin?
Body: Haha...
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This study was published in "Contemporary Biology, consumes a lot of energy" after 's exercise. Our body automatically compensates for energy, so that the fat-burning effect of exercise is greatly reduced, and fat people have a particularly strong compensating ability in this area (but this is not something to be proud of) .
The so-called energy compensation, in simple terms, is that when you consume energy during exercise, your body has to find it for you elsewhere.
For example, after you exercise, your appetite becomes better, but your metabolism decreases. You say you are out of breath?
Research shows that the compensatory ability of will increase with the increase of fat mass. For people with normal body mass index, this compensation rate is about 27.7%, and for obese people, The compensation rate reached 49.2%.
(This figure shows that the compensatory effect increases with the increase of fat mass/source: Reference [2])
In other words,If a thin person consumes 100 kcal through exercise, his body will compensate him by 27.7 kcal, which is finally reflected in the total energy of the day, and he has increased his energy expenditure by 72.3 kcal through exercise.
And the same amount of exercise, replaced by a fat man, eventually only increased the energy expenditure of 50.8 kcal.
In other words, if you lose weight through exercise, the exercise effect of fat people will be worse than that of thin people.
(Source: Figure Worm Creative)
The reason why there is a compensatory effect, the researchers put forward two possibilities, one is that exercise will increase appetite, thereby increasing energy intake, and the other One is that exercise will reduce energy expenditure in other aspects of the human body, such as resting metabolism, in order to reduce the energy cost of exercise.
Researchers speculate that this compensatory ability is good for our ancestors. It can minimize food energy requirements, thereby reducing the time required for foraging and reducing the chance of going out and being preyed. .
But for modern people, especially obese patients who need to lose weight, this ability is too uncomfortable
span1 The formulation of a chemical exercise plan provides a reference, and it also reminds us that if we want to lose weight, controlling our diet is much more important than increasing exercise.
(Source: 123RF)
In terms of diet control,We need to limit the energy intake from total fat and sugar, and increase the consumption of fruits, vegetables, legumes, whole grains and nuts. For example, limit the intake of refined carbohydrates, eat more whole grains, and drink less or no sugary beverages.
Of course, although exercise does not perform well in terms of weight loss, it is still quite beneficial in improving sleep, relieving stress, and improving resistance. Physical exercise should be done regularly every week, but after exercise Pay attention to control food intake.
References:
[1]Pontzer Herman, et al. 556 (New York energy expenditure) through 37"Daily York." : doi:10.1126/SCIENCE.ABE5017.
[2]Vincent Careau, Lewis G. Halsey, Herman Pontzer, et al. Energy compensation and adiposity in humans,Current Biology,2021,ISSN 0960-9822,https ://doi.org/10.1016/j.cub.2021.08.016.
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