What is obesity? The most commonly used indicator for medical evaluation of obesity is the body mass index (BMI), which is calculated by dividing weight (kilograms) by the square of height (height in meters). According to the standards set by the "China Obesity Working Group": BMI≥24 is overweight, and BMI≥28 is obesity.
obesity is accompanied by increased incidence of cardiovascular and cerebrovascular diseases, endocrine diseases and some tumors. Therefore, losing weight has become the "most important thing" in the minds of obese people.
increases energy consumption and reduces energy intake are the two basic conditions for weight loss. After all, increasing energy consumption without using drugs is a very painful process. Many people turn their direction to how to achieve the goal of losing weight by taking less energy.
I don’t know when, but the saying that eating less or not eating at night can make you lose weight is widely circulated. The simple idea is to be inactive at night, unlike during the day, which will consume a lot of energy. After eating, food will definitely turn into fat and store it in the body, leading to obesity.
However, a latest paper published in the Cell sub-journal proves that people who eat more at night do not necessarily gain weight. This study believes that no matter which meal a person eats the most, noon and evening, it will not affect the way the body metabolizes calories, overturning the previous statement that "eating at different times of the day will lead to different energy metabolism." Therefore, eating more at night may not necessarily lead to weight gain. On the other hand, eating less at night may not necessarily lead to weight loss.
In addition, the study also concluded that people who eat the most in the morning are more likely to lose weight. Eating a big meal in the morning can help increase the amount of contents left in the gut and food emptying time, thereby reducing the likelihood of overeating at noon or at night. Compared with those who eat and drink lunch and dinner, those who eat breakfast as the most important meal of the day also have a lower BMI index.
Even so, we should pay attention to avoiding the intake of high-calorie foods in our daily diet. Typical high-calorie foods include: instant noodles, desserts represented by ice cream, meat products represented by sausages, French fries and sugary beverages.
"zero card" food do you know? The so-called "zero calories" food does not contain a little calories, but rather that eating these foods requires more calories than the food itself. Typical "zero card" foods include: vegetables, such as asparagus, beetroot, broccoli , cauliflower, celery, watercress, cucumber, cucumber, cucumber, garlic, green beans , leeks, lettuce, onions, etc. Fruits, such as apples, apricots, huckleberry , grapes, grapefruits, lemons, strawberry , watermelon, etc.
In addition to "zero card" food, we can eat more foods with stronger feeling of satiety. These foods stay in the gastrointestinal tract for a long time, which can relieve hunger. Common ones include: fatty fish, that is, fish with high fat, such as salmon, catfish and sardine , etc. are rich in unsaturated fatty acids, which not only reduce cholesterol , but also accelerate metabolism. Citrus fruits such as grapefruit, lemon and tomato. Popcorn is rich in dietary fiber, has low calories, and can keep your mouth busy, so it feels very full. But don't eat popcorn that contains too much butter and sugar. Oatmeal, oatmeal can help control blood sugar and help prevent fat storage. Among the cereals for breakfast, oatmeal has the strongest feeling of fullness, and has the most protein and .
In addition, we also need to pay attention to some dietary misunderstandings, such as:
1, an inappropriate breakfast. The so-called " nutritious breakfast " we often eat are mostly cereals and fruit foods. It contains too much carbohydrate , which will cause blood sugar to rise, thereby causing the secretion of insulin, accelerate the decomposition of blood sugar, and convert sugar into fat.
2, eating vegetarians are not more balanced than eating meat. Vegans do not eat any animal-derived foods, so they are often lacking in protein, vitamin B12, zinc, calcium and iron.
3, drinking sugar-free beverages. In fact, artificial sweeteners such as aspartame in sugar-free beverages will increase insulin in the body, leading to fat accumulation.
4 reduces protein intake. Many people only eat vegetables and fruits when losing weight, which causes nutritional disorders in the body, especially lack of protein, which leads to muscles lacking the main "food" - amino acid , thus unable to consume calories normally.
5. Overly rely on diet to lose weight and excessively reduce food. Studies have shown that when the calories intake cannot support the body's consumption, the basal metabolic rate will be reduced, resulting in the majority of energy being converted into fat storage when eating again, so that the chance of gaining weight will be greater than when eating normally.
Want to lose weight? How to eat it?
grain 70% to 80% less oil and fat: Adhere to cereal food as the main source of energy. Use less oil and fat appropriately to maintain a reasonable dietary structure.
Vegetables are good, so beans are preferred: Eating more vegetables plays a very important role in maintaining cardiovascular health, enhancing disease resistance and preventing certain cancers. Eating more beans can increase protein intake and prevent the adverse effects of excessive consumption of meat.
Finally, I will give you 6 words: control your mouth and move your legs.
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