Scientific weight loss: Eat right and you will lose weight

Do you think that you can lose weight just by dieting?

NONONO! Science shows that skipping breakfast may be counterproductive!

This is Dongdongmiao’s health push.
The keyword of this issue is "weight loss". Chubby faces and small bellies have inspired countless foodies to make up their minds to lose weight. Dieting is a popular way to lose weight nowadays. Many people skip breakfast every day in the hope of getting rid of the fat on their stomachs.

However, many studies have shown that eating or not eating breakfast is not very helpful for weight loss. A study on the relationship between weight gain and breakfast intake in adult men over a period of 10 years found that "eating breakfast" is a protective factor for the subjects to maintain a standard weight compared to "not eating breakfast".

People who eat breakfast also have a 23% lower risk of gaining 5kg in weight within 10 years than those who do not eat breakfast.

A Japanese survey on the relationship between community environment and health of the elderly found that the risk of overweight among elderly people who do not eat breakfast is more than twice that of those who eat breakfast.

In other words, whether you eat breakfast or not, fat is always there.

Other studies have shown that people who often skip breakfast are more likely to smoke and drink, and lack of exercise are important factors leading to obesity.

Because I don’t eat breakfast, I will feel very hungry when I study or work in the morning. When it comes to lunch or even dinner, I will unconsciously eat more, which is equivalent to making up for the amount of food I ate for breakfast.

At the same time, if the amount of three meals is divided into two meals and eaten together, the metabolism will be slower and it will be easily stored as fat.

“Only when you are full can you have the energy to lose weight.” Although this is a joke, it does make sense. Only when you are full and eat the right foods can you lose weight effectively.

The basal metabolic rate cannot be ignored when losing weight.

Some people cannot lose weight even if they eat very little, or after losing weight by dieting, they gain weight again as soon as they resume their normal diet.

In fact, dieting does not really help you lose weight. This is because the basal metabolic rate is not constant. When people diet, the body will feel that its own energy cannot meet its own energy needs, and then reduce the basal metabolism, just like adjusting from "energy consumption mode" to "energy saving mode".

When you diet for a long time, your body's regulatory system will think you are in a state of "famine" and will activate the "energy-saving" mode to protect the body, causing the body's basal metabolic rate to decrease.
When energy consumption decreases, it is more difficult to mobilize the fat stored in the body, and the weight loss effect cannot be achieved. In this case, the doctor will advise the patient to increase the food intake appropriately, increase the basal metabolic rate a little, and then lose weight.

Therefore, the saying "you have the energy to lose weight only when you are full" makes sense to some extent. It is theoretically possible to have both delicious food and lose weight.

Since everyone's energy consumption and metabolic conditions are different, it is difficult to have a diet plan that is suitable for most people and want to lose weight scientifically and effectively.

In general: eat less high-energy foods, such as nuts, potato chips, etc.; choose more whole grains as staple food, such as replacing white rice with oats, whole wheat pastries and foods with a low glycemic index (such as macaroni, buckwheat noodles, etc.).

Avoid foods with high fat content, such as fatty meat, beef, lamb, etc. Eat more white meat such as poultry and fish; eat more fruits and vegetables, especially green leafy vegetables or cruciferous vegetables, such as lettuce, cabbage, broccoli, cauliflower, etc. Fruits should be low in energy, such as cherry tomatoes, strawberries, Sanhua plums, fresh prunes, etc.; avoid drinking fruit juice.

Remember these diet methods and you can lose weight without starving yourself.

Of course, losing weight is easy to say - control your diet and move your legs, but many people still shout "I can't do it".
After all, the most important thing to lose weight is to really make up your mind to lose weight, rather than just trying for a few days and then resting the net for a few days.

Produced by: Dongdongmiao Science

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Video account: Dongdongmiao; Weibo: @Dongdongmiao Science Popularization