Does fasting for weight loss lead to weight gain again? Study: Fluctuating weight may increase risk of cardiovascular disease

There are hundreds of ways to lose weight, and many people have tried various methods, including the popular "fasting method", but they find that they gain weight more and more, or they gain weight again quickly, which makes them feel very troubled. According to a study, if you lose weight quickly and then gain it back again within a year, and your weight fluctuates like a roller coaster, be careful that your risk of cardiovascular disease is increased. Even people whose weight difference exceeds 4.5 kilograms may be at risk of high blood pressure!

Fasting is too drastic to lose weight, and you will gain more weight

To lose weight through fasting, you need to fast for at least 16 hours, or extend the fasting time to one meal a day (24 hours), one meal every two days (48 hours), or even more radically rely on drinking only boiled water for 3 to 5 days, and then eat a 1,500-calorie (or even higher) meal to make up for the calories needed for the day. When you don’t take in calories for a long time, your body will metabolize muscle and fat in order to obtain enough energy. This is why you can lose weight quickly in the early stages of fasting. Once you resume eating, the calories you consume will be stored as fat and your weight will rebound. This process is called the yo-yo effect. Your weight will fluctuate and eventually increase instead of decrease.

Study: Fluctuating between weight and gain increases risk of cardiovascular disease

According to a report in the British Daily Mail, a study conducted by the American Heart Association at Columbia University Vagelos College of Physicians and Surgeons pointed out that people who gain or lose weight significantly within a year have a higher risk of cardiovascular disease, especially those whose weight difference exceeds 4.5 kilograms, who have a higher risk of blood pressure and blood lipids.

The research team recruited 500 female subjects and conducted an in-depth analysis of their past weight changes and the risk of cardiovascular disease. More than half of the women had experienced the yo-yo effect, and their current weight is still not within a healthy range, and their risk of chronic diseases is also relatively high. Researcher Brooke. Brooke Aggarwal, an expert on weight loss at the University of Wisconsin-Madison, said maintaining a consistent weight may be a better option than having long-term fluctuations in weight.

It is best to take a healthy approach to losing weight, eat a moderate amount of food and exercise every day, and develop a regular schedule to slowly reach your ideal weight.

Therefore, it is best to take a healthy approach to losing weight, eat a moderate amount of food and exercise every day, and develop a regular schedule to slowly reach your ideal weight. According to the National Health Administration of the Ministry of Health and Welfare, people who plan to lose weight should pay attention to the following 4 tips:

4 tips for healthy weight loss

1. Set reasonable goals:

To set your ideal target weight, refer to the following formula: Height (meters) 2 X 22 (BMI), convert your height into meters, square it, and then multiply by 22.

Taking a 160 cm tall woman as an example, the ideal weight is: 22 x 1.6 x 1.6 = 56 kg. If your ideal weight is out of reach at the moment, you can set a short-term goal and control your weight loss rate to 0.5 kg per week.

Losing weight requires perseverance. It is recommended to weigh yourself every day so that you can immediately notice changes in your weight and review the effectiveness of your weight loss plan.

The Ministry of Health and Welfare recommends exercising for more than 150 minutes per week. Busy people can take advantage of the free time in their lives and exercise for at least 10 minutes each time.

2. Eat a balanced diet and eat until you are 80% full:

"Eating less" can help control weight. Eat until you are 70% to 80% full at each meal to avoid reducing too many calories at one time. The six major categories of food should be consumed in a balanced manner, but fried foods and refined sugars should be avoided. Even if you want to control your weight, you should make sure that your daily calorie intake is not less than 1200 calories, so as to provide the body with enough basic metabolic calories and avoid muscle loss.

3. Develop a habit of exercising:

The Ministry of Health and Welfare recommends exercising for more than 150 minutes per week. Busy people can use the free time in their lives to exercise for at least 10 minutes each time. Moderate strength training can be performed to increase muscle mass. People with high muscle mass have higher energy required for body metabolism, which can reduce the chance of gaining weight again.

4. Go to bed early and get up early, and develop a regular life:

It is also important to develop a regular lifestyle to avoid hormonal imbalances that affect metabolism and increase the risk of obesity.