Big A and Small Q chat - those things about losing weight

Chapter 4 Standards for Healthy Weight Loss

Opening remarks
I often hear friends talking about healthy weight loss, but if you listen carefully, it’s not about “lose a few catties a week”, or “only eat apples”. Today we’ll take a look at what healthy weight loss is. What kind of standard does it have.

AQ talks about healthy weight loss standards for weight loss
A: Let's continue to talk about weight loss. Today we talk about the standards of healthy weight loss.You may be thinking: "We all know that eating less and moving more is healthy weight loss!"

Q: In fact, there should be a limit to eating and moving.

A: Yes.We often see some babies calling on the forum: I want to lose weight healthily!While I want to lose weight, I also want to keep my body healthy!
Q: The next thing is: I decided to only eat 1000 calories a day!I want to insist on exercising for an hour every day!I must lose weight healthily! AQ was taken by surprise. In fact, such a baby not only has problems with diet, but also has problems with exercise. Both are unhealthy, which is a typical negative teaching material.

▲From now on, you need to remember that the lower limit of daily food intake for healthy weight loss is 1200 calories.

A: Is this under the guise of being healthy?
Q: Doing unhealthy things!Why do you say this is unhealthy?

A: We can see whether a weight loss method is unhealthy from four aspects.First, look at the speed of weight loss. If you lose more than one kilogram a week, this method is questionable.

Q: Some methods advocate that you can lose 20-30 catties in a month, and more than 5 catties in a week.

A: For example, there is a method called "lose 12% in 12 days". If a person only weighs 100 pounds, then he needs to lose 12 pounds!
Q: This is scary. Losing at least one catty a day can only be done by cutting the flesh!

A: I can only rely on me to sell some knives.

Q: Cut the meat with a knife!

Mr. H: Remember to add some vegetables!
A: This is the first point. If you advocate losing more than one kilogram a week, it can be judged that this is a rather unhealthy way to lose weight.

Q: One kilogram of weight loss per week is the upper limit of the healthy weight loss rate announced by the World Health Organization.Of course, for some people who have reached the range of overweight or even obese, the speed can be slightly higher than this speed in the first three weeks of weight loss, but after three weeks, it will be controlled within one kilogram.

A: In addition, there are some special groups, such as new mothers, according to the health standard, it is not advisable to lose more than one kilogram per week within a few weeks after giving birth. If more than one kilogram will affect the recovery of the body.The second criterion, if a method says that you can lose weight only by eating one or a type of food, it must be unhealthy!
Q: This is what we often call weight loss recipes, such as apple meal, yogurt diet, and various strange powder methods?
Q: Kiwi fruit diet!Pineapple diet!
A: Pineapple diet!

Q: What a shame, tell this joke again!
Mr. H: If you don’t understand AQ’s joke, please read on: Kiwi is also known as Maotao, Fujili, Changchu, Lianchu, and Kiwifruit. Because kiwifruit is a wild fruit that kiwis love most, it is named kiwifruit.Pineapple, also known as fanli, pandanus, and pineapple, is native to Brazil, and it is called pineapple in Southeast Asia.

It's really a cold joke!

A: The third point, if the daily calorie intake is less than 1200 calories, this method is definitely unhealthy!

Q: Yes!This is why it is unhealthy to say "I have decided to limit the calories in my diet to less than 1000 calories per day", because the calories in the diet are too low, which is already lower than the lower limit that the human body can bear!If the standard of 1200 kcal is lower than [-] kcal for a long time, our health will be damaged, malnutrition, menstrual period disorder, and even anemia and hair loss may occur.

A: In fact, even if an ordinary person sits or lies there quietly for a day without doing anything, he will basically consume more than 1200 calories a day.The fourth way of judging, if a weight loss method says that no exercise is required, as long as you control your diet or eat something to lose weight, we can be sure that this method is unhealthy.

Q: Is this a blow to a famous slimming organization?The one advocating no medicine, no injections, no exercise?This is very unhealthy!
A: Not healthy, but as far as I know, they actually have some passive sports.

Q: Just use something to help you exercise.

A: Pushing you to move, but this effect is much worse than your active movement!

Q: We should still take the initiative to exercise, exercise is the true meaning of life!This makes perfect sense—huh?It seems that there is no such a word, is it?Well, there will be such a sentence from today!
Mr. H: Everyone should have guessed that what Xiao Q wants to say is "life lies in exercise".

A: If the weight loss method you use meets any of the above four points, then I can tell you responsibly: you are unhealthy, are you unhealthy?
Q: You are really unhealthy!In particular, a weight loss plan that only gives a weight loss diet without any requirements for exercise is incomplete.If the calories are low and the exercise is excessive, weight loss will easily enter a particularly long bottleneck period, which is the legendary plateau period.

A: I suddenly remembered that the original meaning of "diet" refers to the special diet formulated by foreign doctors for special patients, because some things have an impact on the disease and cannot be eaten. This is called dieting, but it is misunderstood as "diet" in China You have to eat very little."There are also some weight loss diets for certain diseases in China. For example, if a person has heart disease or other diseases and must lose weight, the doctor will give a weight loss diet at this time.But this is only for specific patients, and it should be done under the guidance of a doctor, and generally such patients will undergo some rehabilitation training, have other physical therapy, or assist in sports facilities.

Q: It should be a multi-faceted comprehensive diagnosis and treatment.

A: But we only see a recipe that has been handed down.

Q: This is taken out of context and distorted the true colors.Some babies said: "The most unbearable thing is to only drink milk and eat fruits for a day. It's no wonder that you don't feel dizzy after eating so little!" Yes!I think it's normal to be dizzy, which means that the metabolism and various functions of the body are in a normal state.It would be a bit strange if you still feel dizzy after eating so little.I saw a baby today who said, "Why am I hungry at dinner time? It's so depressing!" [AQ fell to the ground directly. 】If you are not hungry at this time, you will be depressed!Either eating too much in the afternoon or indigestion.

A: When it is time for three meals, our body will tell us to replenish energy. It is normal to be hungry at this time.Everyone must have a correct understanding: "People are iron, and rice is steel. If you don't eat a meal, you will be hungry."

Today I'm talking about how to judge whether weight loss is healthy, which is very important to our weight loss cause.If you choose an unhealthy weight loss method, the weight will rebound at the slightest, and the body will appear sick at the worst.

Four Standards for Healthy Weight Loss

Today we are talking about the criteria for judging healthy weight loss, which is crucial to our weight loss business.If you choose an unhealthy weight loss method, the weight will rebound at the slightest, and the body will appear sick at the worst.

Although on the radio, we have already mentioned the four standards of healthy weight loss, but here I still have to take the trouble to emphasize again, because they are really too important.

standard one
Judging from the results of weight loss, under normal circumstances, the weight loss of a week of healthy weight loss should not exceed one kilogram.The normal situation mentioned here means that the weight has not yet reached the BMI [I don’t know the BMI?Please see the content of Chapter 1] the obese standard, and not within 4 weeks after delivery or breastfeeding.

Standard Two

From the perspective of nutritional balance, healthy weight loss should ensure that three meals are rich in food choices, including grains, vegetables, fruits, dairy products, meat and oils.If you only eat one or one type of food, even low-calorie-density foods [low-calorie-density foods need to be turned back, in the "Food and Calories" section of Chapter 4], then it is unhealthy. This type of unhealthy diet A typical representative is the three-day apple meal diet.

Standard three

From the perspective of calorie intake, according to the "Dietary Guidelines for Chinese Residents", we can see that the average daily calorie intake of Chinese women is about 1800 kcal, which refers to the daily calorie intake without losing weight. Average.And 1200 calories is the healthy lower limit of dietary calorie intake for most people when losing weight.Note that what is mentioned here is the lower limit, which means that everyone is a different individual, and each person needs different calorie intake when losing weight, but it must not be lower than 1200 kcal, which is a general standard.

Standard Four

From the perspective of method, the method of healthy weight loss should include diet and exercise, and encourage regular and moderate exercise.If a weight loss method tells you that you can lose weight without exercising, then obviously, you have encountered a very unhealthy method. It may help you lose water or muscle that helps increase metabolic consumption.

Basic principles of healthy weight loss

Above we mentioned the criteria for judging healthy weight loss, let’s talk about its basic principles: diet and exercise.

The principles of diet are:

[1] Three meals are normal, breakfast and lunch are full, and dinner is [-]% full;
【2】Grains, vegetables, fruits, milk, and meat are all indispensable;

[3] The daily calorie intake should not be less than 1200 calories.

The principles of exercise are:

【1】规律运动，一周进行4～5次30～60分钟的有氧运动；
【2】Do not do strenuous exercise during MC, and avoid squeezing the abdominal and pelvic cavity.

Common unhealthy weight loss methods
The most common unhealthy weight loss methods are the three-day apple meal method, the 21-day diet method, the meat diet method, and the sugar-free diet method.Although it is easy to judge from the judging criteria of healthy weight loss that the above methods are extremely unhealthy, but if they are really used, what kind of consequences will it bring us?

Three-day apple meal method and 21-day weight loss method
First of all, let’s talk about the three-day apple meal method and the 21-day diet method. They are both strict diet methods. According to the law, fasting is required for the first three days. This is against the survival instinct of the human body. How can it be easy to persist?Due to the severe calorie deficiency of these two methods, the "result" brought to us is a sharp drop in metabolic level, serious loss of water and muscle, once the normal diet is restored, there will be a serious rebound.In addition, this type of severe dieting method now appears to be one of the culprits in causing overeating.

eating meat to lose weight

The originator of the meat-eating diet is Mr. Adkins in the United States, but this gentleman died of obesity complications in the end. It can be said that his own weight loss was quite unsuccessful.And from a medical point of view, too much protein intake can put too much pressure on our kidneys, which can cause health problems.

sugar free diet

The sugar-free weight loss method is a weight loss method that has only recently emerged. Its basic idea is to stay away from carbohydrates, which is commonly known as sugar, but it forgets that the energy required by our brains seems to be provided only by sugar. , so when implementing this method, you will not only feel lack of energy, but also may have severe mental trance, forgetfulness and other symptoms.

FAQ
1. How can I lose weight healthily?
It is actually very simple to lose weight healthily.As long as you lose weight: consume more calories than you take in, take in nutrients that meet your body's needs, and maintain regular exercise habits, you can achieve it.

When the calories consumed are more than the calories taken in, the body will use its energy storage and supply mechanism, which includes burning fat to provide the body with sufficient energy for physical activities, so "the calories consumed are more than the calories taken in "More" is the first condition for "losing weight".Of course, don't forget that the calorie intake should not be lower than 1200 calories.

The nutrition in the diet can meet the needs of the body and maintain the normal functioning of the body. Only then will there be no health problems.

Maintaining a regular exercise habit is not only from the perspective of energy consumed by exercise, but also from the perspective that exercise can increase the body's metabolic consumption and improve physical fitness-if you lose weight only by diet control, it is often easy to cause muscle loss and metabolism. Consumption decreases and physical fitness deteriorates.At this time, it is necessary to have appropriate exercise as a support to promote muscle synthesis, increase metabolic consumption, and improve the health of the body at the same time.

2. How to formulate a healthy diet plan?

Formulate a healthy eating plan, including setting healthy and reasonable goals, choosing appropriate methods, and setting the implementation process.

Generally, it is reasonable to lose 1 to 2 catties per week, and it is more reasonable to aim at maintaining weight during MC.In this way, you can lose about 3 to 6 catties a month.This goal is limited to one month, which is better measured.Think about it, if there are 12 such plans in a year, then we can lose 72 pounds in a year!
The appropriate method refers to the method that does not require starvation and promotes moderate exercise. Combined with the four standards of healthy weight loss mentioned in Chapter 2 "Standards for Healthy Weight Loss", it is easier to judge.

The implementation process refers to some details, such as weighing once a week instead of weighing every day, or using a soft tape to measure and record changes in circumference while paying attention to weight.

(End of this chapter)