Exercise weight loss is completely ineffective and has nothing to do with metabolism to a large extent!
Metabolism means that you don’t carry this pot~
is probably because the subject's own exercise and diet plan is unscientific.
leads to unsatisfactory weight loss.
The latest large-scale authoritative study on human energy expenditure found that
people have a stable metabolic rate between the ages of 20 and 60.
If you are interested, you can read it by clicking the link below~
How do you think about the publication of "Science", middle-aged people get good fortune because of slower metabolism?
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1p Xiaohuang is online, we will answer you in detail!
code word is not easy, remember to like Xiaohuang after reading it~
today's small catalogue
13% fat span?
2. Is it realistic to turn "fat" into "muscle" through exercise?
3. Is it necessary to practice abdominal muscles if the body fat rate is too high?
4. During the period of fat loss, how to match carbohydrates scientifically?
5. What is the cause of abdominal distension? Will drinking water make your belly bigger?
1. Does 30% body fat count as fat?
Maybe some friends have no idea about the body fat percentage value.
Not much to say, the picture above!
The official healthy body fat range is usually:
_span 13% of female athletes’ body fat, 1p _span_span2 is 14~31% of women’s body fat, _ppan1 is usually 14%~24% for women; 6%~17% for men High, take it seriously! Excessive fat is prone to the same complications as obesity. Especially if the weight is within the normal range, but there is too much abdominal fat, it is called "normal weight obesity". In men, even 25% of body fat should be considered a health risk.
2. Do you want to train "fat" into "muscle" through exercise, realistic?
The answer is: unrealistic.
It is physiologically impossible to turn fat into muscle.
Muscle and fat are made up of different cells and have different chemical compositions.
so neither can be transformed into the other.
For example,
You cannot turn bananas into apples because they are two different things.
3. Is it necessary to practice abdominal muscles if the body fat rate is high?
Yes, it is necessary!
Many friends may have heard the following two statements:
"Abdominal muscles are all thinner" "People with high body fat rates are not easy to develop abdominal muscles, especially abdominal fat. More, it will cover the abdominal muscles."
The first thing to correct is that
does not necessarily have abdominal muscles when the stomach becomes smaller. This depends on the content of abdominal muscles,
if the abdominal muscles themselves The content is low, even if you are hungry and thin, your belly is flattened at best;
Xiaohuang again corrects his concept,
Many small partners train their abdominal muscles because of their beauty.Rather than considering the core function,
(u1s1, the abdominal muscles are really good-looking)
But abdominal muscle exercise plays an important role in the human body:
● Core exercise plays an important role in breathing span14span
● The core supports the spine and provides protection from lower back pain and injury
● The core stabilizes the torso and ensures a good posture
For small partners with high body fat rates, p
[Xiaohuang’s suggestion]
First reduce the body fat rate, and then exercise the abdominal muscles, the lines will be more obvious;
Of course, you can also choose to lose fat while gaining muscle, but
There are higher requirements for exercise plans and post-workout diets.
is best to listen to the coach’s advice~
4. How to mix carbohydrates scientifically during fat reduction?
Everyone must understand "carbohydrates" correctly!
Xiaohuang summarized the "four principles":
● Carbohydrates are essential,Should not be removed from the diet;
● Carbohydrates are the body’s preferred energy source,
The dietary guidelines suggest that 45-65% of energy requirements come from carbohydrates;
● Choose whole-grain carbohydrates Not refined carbohydrates;
● It is not recommended to combine a very low carbohydrate diet with a very high protein intake.
A very low carbohydrate diet often does not lead to long-term weight loss.
How do "bad" (refined) carbohydrates affect health?
"bad" carbohydrates, the most common ones are sugar and refined grains,
like the pasta and rice we usually eat, including white bread like , pizza dessert dough, pastries, sweets Breakfast cereals,
After eating refined or simple carbohydrates,
will quickly be flooded with sugar in the blood,
triggers a surge in insulin to remove these sugars in the blood _span14 pspan, Insulin can make people feel hungry soon after a meal,Craving for more sugary carbohydrates,
leads to overeating and weight gain,
develops into insulin resistance and type 2 diabetes over time.
[In addition to this]
A diet high in refined carbohydrates and sugar is also associated with high blood pressure, heart disease, obesity, hyperactivity, mood disorders, and even suicide among teenagers.
Which "good" carbohydrates to choose?
Good carbohydrates include:
● Unrefined whole grains: whole wheat or multi-grain bread, brown rice, barley, quinoa , wheat bran cereal, oatmeal.
● Non-starchy vegetables: spinach, green beans, Brussels sprouts, celery, tomatoes.
● Legumes: kidney beans, baked beans, peas, lentils.
● Nuts: peanuts, cashews , walnuts.
● Fruits: apples, berries, citrus fruits, bananas, pears.
5. What is the cause of abdominal distension? Will drinking water make your belly bigger?
How is a big belly?
World Health Organization uses
for men with waist circumference ≥102cm,Female ≥88 cm
waist/hip circumference: male>1.0, female>0.9, it is visceral obesity, namely central obesity (or abdominal obesity ).
The Chinese adult waist circumference standard determined by the Chinese Obesity Working Group is:
Male ≥85cm, female ≥80cm is considered central obesity.
Does drinking water make the belly bigger?
Drinking a lot of water for a short period of time, the water will flow to the stomach, which will make you feel and look more full, _span13 p1 It’s the stomach that is stretched on top~not the stomach!
The human stomach stretches to fill when eating and drinking, and returns to its normal size when emptying.
Water can be absorbed quickly, and the bloating at this time is only temporary.
Don’t worry that drinking too much water will push your stomach up~
What's the matter with bloating (large belly)? Is it related to "sweet" and "burden"?
Experiments show that reducing carbohydrate intake does help reduce waist circumference.
With proper carbohydrate restriction,
reduces abdominal fat by 11% compared to normal carbohydrate intake.
What are the causes of abdominal fat accumulation?
(The following 11 conclusions are confirmed by scientific research, and all my friends will take it seriously!)
(1) Sugary foods and beverages
high-sugar diet,
, especially from baked goods and sugar drinks, will increase belly fat.
Xiaohuang suggested that,
insist on drinking water, unsweetened coffee/tea, and eat rich intact, minimally processed foods.
(2) Alcohol
Heavy drinking (more than two glasses per day) is associated with weight gain and abdominal fat. A review of 127 studies recently found that _span214span and 13 alcohol consumption There is an obvious dose-dependent relationship between storage.
Drinking too much alcohol can also cause other diseases. Please remember to drink and be happy~
(3) trans fat
is often used in bakery products and packaged food Artificial trans fat,
has been proven to cause inflammation!
can cause insulin resistance, heart disease, certain types of cancer and various other diseases.
Although many countries have taken measures to restrict or ban the use of artificial trans fats in the food supply,
If you are unsure, you should still check the nutrition label.
(4) Sedentary Lifestyle and lack of physical activity
Sitting for a long time without exercising can increase weight and abdominal fat.
Xiaohuang recommends at least 150 minutes of moderate to vigorous physical activity a week.
(5) Low protein diet
High protein diet can reduce weight and prevent weight gain by increasing satiety.
Compared with other nutrients, p2p p13span requires longer protein Time to digest,
also supports muscle repair and growth,
which helps to increase metabolism and burn more calories at rest.
(6) menopause is coming
natural hormonal changes in menopause,
causes the fat storage to shift from the buttocks and thighs to the fat stored around the abdomen.
(7) Intestinal bacteria are abnormal
Current research shows that the imbalance of intestinal bacteria may increase your risk of some diseases, including,
type 2 diabetes, heart disease, Obesity and intestinal diseases (such as irritable bowel syndrome, inflammatory bowel disease)
There are also some studies showing that unhealthy intestinal bacterial balance may promote weight gain, including abdominal fat.
In particular, having a higher proportion of Bacteroides is associated with higher body weight and visceral fat.
(8) Stress and cortisol
Cortisol is called the "stress hormone",
It can help the body respond to physical or psychological threats and stressors.
Long-term stress will cause the accumulation of visceral fat, which is difficult to lose, which will lead to the excessive secretion of cortisol.
In addition, the higher cortisol levels in food,
may cause some people to choose high-calorie foods for comfort, and unnecessary weight gain.
(9) Low-fiber diet
Some types of fiber can help the body to feel full.Stabilize hunger hormone and control hunger.
In a observational study involving 1114 men and women, , the intake of soluble fiber in
was associated with the reduction of abdominal fat.
every 10 grams of soluble fiber increases, the accumulation of abdominal fat will be reduced by 3.7%.
(10) Heredity
gene plays an important role in the risk of obesity.
The tendency to store fat in the abdomen seems to be partly influenced by genetics.
(11) Lack of sleep
There are many potential causes of weight gain due to lack of sleep, including,
increases food intake to compensate for insufficient energy, changes in hunger hormones, inflammation, and Tiredness and lack of physical activity.
For example,
Compared with people who get enough sleep each night,
people with insufficient sleep are more likely to choose low-nutrient foods,
may have a short sleep of low quality Causes weight gain, including abdominal fat accumulation.
After reading it, remember to like Xiaohuang~
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