How to lose weight correctly? Don't make these 5 mistakes

[Key Points]: Using the right method can help you lose weight in a healthy way, but using the wrong method will not only be counterproductive, but may also be counterproductive and have adverse effects on your health. So how to lose weight healthily? Here are 5 ways to help you understand 5 myths about weight loss.

Speaker: Li Quanmin, Director of the Endocrinology Department and Chief Physician of the Second Artillery General Hospital of China

Love of beauty is human nature. A healthy body is not only a symbol of one's beauty, but also a manifestation of one's health. But as people's living standards improve, the number of obese people increases, so losing weight becomes a fashion. Obesity not only means a bloated body shape, but more importantly, it increases the risk of various diseases, such as high blood pressure, diabetes, coronary heart disease, etc. Therefore, losing weight is not only for beauty, but also for health in the opinion of doctors.

What kind of people need to lose weight?

Medically, weight loss is not based on whether you are "slim". If you are overweight, you need to pay attention to your eating habits. If you are obese and have diseases such as diabetes, high blood pressure, gout, etc., then weight loss is an important part of disease treatment.

5 Myths About Weight Loss

Myth 1: Eating spicy food can help you lose weight:

Many people think that eating spicy food can make them sweat easily, and they will feel full after eating just a little bit. Eating spicy food has a certain weight-loss effect. However, if you eat spicy food for a long time to lose weight, it may affect the stomach function. In severe cases, you may suffer from stomach pain and even the risk of gastric bleeding. Moreover, eating too much irritating food will make the skin rough and cause acne, which is counterproductive.

Myth 2: "Insulation" from fat:

Fatty foods are resistant to digestion and anti-hunger, and can reduce the intake of starchy foods and snacks after eating. Some people who are trying to lose weight use snacks to fill their stomachs in order to control their food intake, but this actually causes them to gain weight instead of losing weight. In addition, corn oil and olive oil containing monounsaturated fatty acids can reduce low-density lipoprotein, making them ideal edible oils for weight loss and bodybuilding. Therefore, consuming a moderate amount of fat not only does not affect your body shape, but is also beneficial to bodybuilding.

Myth 3: Drinking water will make you fat:

In fact, only if you don’t drink enough water will your body continue to store water as compensation, making it easier for fat to accumulate in the body and leading to obesity. Not drinking enough water may also disrupt the body's metabolic function, causing more energy to be absorbed and less to be released. Therefore, for those who are trying to lose weight, not drinking enough water will not only fail to achieve the goal of losing weight, but will also cause more serious damage to their health.

Myth 4: Skipping breakfast can help you lose weight:

Many people mistakenly believe that skipping breakfast can reduce calorie intake and achieve the goal of losing weight. However, they do not know that skipping breakfast is extremely harmful to the human body, is not good for health, and will also affect the work and life of the day. Therefore, you must eat breakfast, and eat well, not eat casually.

Myth 5: Tights, saunas, and massagers can help you lose weight:

Some "slimming tights" made of plastic will actually only increase the sweating level of the wrapped body parts, and the sweat excreted is only water, not fat. Taking a sauna will cause a large amount of sweat to be discharged, which may make the weight appear to drop falsely. Unfortunately, it is only water that is lost, not fat. Once water is replenished, the original weight will return to normal. The electrotherapy massagers used in beauty salons work by stimulating muscles with electric current to make them firm and elastic, rather than directly consuming fat. For people who want to lose weight, they are not very effective.

5 scientific ways to lose weight

The above methods are not scientific. What is the reasonable way to lose weight? It has been proven that balanced nutrition combined with proper exercise is the only way to lose weight scientifically. The main reason why people are obese is due to unbalanced nutrition, excessive intake of certain nutrients, such as high-calorie fat, insufficient intake of some nutrients that can promote fat burning and degradation, and lack of exercise, which leads to fat metabolism disorders and obesity.

Here, I combine medical knowledge and clinical experience to recommend 5 scientific weight loss methods:

1. Reduce calorie intake: If you reduce your daily calorie intake by 100 kcal, you may lose 4 kg in about 5 weeks.

2. Change the dietary structure: Do not reduce the amount of food, but change the structure of the diet accordingly. Replace high-fat foods with a variety of fruits, vegetables, and grains. In addition, you can replace your daily meals with liquid foods, but be careful to choose foods that provide you with enough nutrients you need.

3. Outdoor exercise: Doing outdoor exercise 3 to 5 times a week is a good way to burn body fat and increase vitality, but each time should be more than 30 minutes. You can also lose weight by walking, at least 5 days a week, walk for 45 minutes a day, and walk about 5 kilometers. Be careful to maintain a certain speed and not too slow.

4. Weightlifting: You can also lose weight through weight training because weightlifting can increase muscle. The more developed the muscles, the faster the body's metabolism. Weight training is not suitable for older people. To avoid injury, it is best to hire a trainer.

5. Drink more water: Drinking water can accelerate the metabolic cycle in the body and promote fat burning. In addition, drink less beverages, as they contain too much sugar, which is harmful to your health.

Source: 39 Health Network www.39.net

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