Have you really put on weight? Check against these three standards! "three reductions" in health and scientific weight loss
Let's learn the most common way to judge whether your weight is healthy or not. The rate of human body fat reflects the amount of fat in the human body, and it can also be used to judge whether the visceral fat of the human body is excessive or not. In the process of losing weight, some people often say that it is important to lose weight by balancing and paying attention to four misunderstandings of weight loss: dieting can lead to nutritional imbalance, while dieting consumes less calories because of a serious lack of protein intake. in addition, the basal metabolic rate brought by dieting is lower, some fruits and vegetables have higher carbohydrates than meat, and eat too much high-sugar fruits and vegetables. Lean meat, in particular, has a lower carbohydrate content. Eating only whole grains is the same reason for normal people, but eating only whole grains is the same as eating only fruits and vegetables to lose weight. On the one hand, it will lead to high intake of carbohydrates; lack of protein will make muscle loss, nutritional intake can not be too single, the energy of a sports drink is equivalent to half a bowl of rice!
Recently, I have spent more time sitting and less time exercising, and I feel like I have put on weight again.
The feeling of light is not very accurate, whether you are fat or not depends on your height and weight.
What do you think of this?
Let's learn the most common way to judge whether your weight is healthy or not.
Human BMI index
The square of kg / height (m). According to the Chinese standard, the BMI index between 18.5 and 23.9 is normal weight, 24.0 to 27.9 is overweight, and those greater than 28.0 are obese.
Waist circumference
Male waist circumference is larger than 90cm, female waist circumference is larger than 85cm, all belong to abdominal obesity.
Human body fat rate
It reflects the amount of fat in the human body. When male body fat is more than 25% and female body fat is more than 30%, they are obese.
If we see clearly the above three standards, we can not only judge whether we are obese or not from the appearance, but also judge whether the visceral fat of the human body is excessive through certain examinations. Because although some people look thin, but high visceral fat, whether obese or not still need to be judged by scientific standards.
If you find that you have really put on weight
What are we going to do?
In the process of losing weight
Some people often say that we should go on a diet to lose weight
In fact, balance is the most important thing to lose weight.
Pay attention to four misunderstandings of weight loss
Myth 1: dieting
It is true that some people can get short-term results by dieting to lose weight, but this is not a scientific and lasting way to lose weight.
Dieting can lead to nutritional imbalance, and it's not fat that gets lost in the short term, but muscle and water. Dieting due to a serious lack of protein intake, resulting in low basal metabolic rate. Once the basal metabolic rate is reduced, the human body consumes less calories, which can easily accumulate in the body.
In addition, the basal metabolic rate brought about by dieting is reduced, which makes dieters fall into a situation of high absorption and low consumption after returning to a normal diet, and a rebound is inevitable.
Myth 2: being a vegetarian
Fruits and vegetables are regarded as sacred products for weight loss by many people, but they do not realize that some fruits and vegetables contain more carbohydrates than meat, especially some fruits, which are high in sugar and are not suitable for people who lose weight at all.
Eating too much high-sugar fruits and vegetables not only can not lose weight, but may also be counterproductive. On the contrary, some meats, especially lean meats, are low in carbohydrates.
Myth 3: eat only coarse grains
For normal people, whole grains are good things, but eating only whole grains is actually the same reason as eating only fruits and vegetables to lose weight. Most whole grains contain not only fiber but also carbohydrates.
The intake of a single nutrient, on the one hand, will lead to more carbohydrates; on the other hand, if you don't eat meat and milk eggs, the lack of protein will lead to muscle loss and lower basal metabolic rate. Therefore, after returning to a normal diet, it is easy to rebound. Nutrition intake can not be too single, a balanced diet is the last word.
Myth 4: drinking drinks after exercise
"the energy of a bottle of sports drink is equivalent to half a bowl of rice!" You should drink a small amount of water many times during exercise, mainly water without sugar, such as plain boiled water, light tea, mineral water, etc., do not eat immediately after exercise, drink carbonated drinks and sports drinks, eat midnight snack beer, etc., otherwise it is easy to make up for the energy consumed by exercise immediately, which is a common reason for the failure of exercise weight loss.
Scientific weight loss and put away these three suggestions
01
Strengthen exercise and adhere to the principle of "May 31"
If you want to lose weight, exercise is essential. The so-called "five-three-one" rule is to exercise five times a week for 30 minutes each time, with a heartbeat of at least 110 beats per minute.
A slow walk for an hour or a walk may have little effect on friends who want to lose weight through exercise. Brisk walking, swimming, flat support and so on are recommended.
02
Eat like this after exercise
1. Drink non-calorie liquids such as plain water and light tea after exercise.
two。 Try not to eat (except water) for half an hour after exercise, and do not choose to eat immediately after exercise, that is, when the body is the hungriest.
3. About 30-40 minutes after exercise, after the desire to eat is reduced, protein-rich foods can be properly supplemented as extra meals, such as eggs, beef sticks, milk and so on.
03
Reduce salt, oil and sugar
one
In daily life, we should pay attention to "invisible salt", such as chicken essence, soy sauce, oyster sauce, including soy sauce, which all contain salt, so reduce your intake.
two
When cooking, put salt first and then salt, and sprinkle salt when coming out of the pot, so that the taste is good and the intake of salt can be controlled.
three
No more than 25 grams of cooking oil per person per day, equivalent to three tablespoons of oil
four
Use more cooking methods such as stew and stew, use less frying and reduce the use of oil
five
When cooking, use some aromatic ingredients such as onions, ginger, garlic, or pepper instead, which can effectively control your intake of sugar and salt.
six
In life, you can choose low-sugar or sugar-free foods and drinks to reduce sugar intake
seven
Reduce eating out, order can let chefs put less salt, oil and sugar, to achieve the goal of "three reductions".
Comprehensive from the trends of people's Daily online health and disease control in China
Source: national healthy lifestyle Action