Weight loss has always been a hot topic that everyone is concerned about, while pursuing a perfect body, there are 9 cold knowledge about weight loss, mastering them can make you get twice the result with half the effort on the road to weight loss, healthy and thin. What are the specifics? Let's take a look at them one by one!
1. Changing the order of eating can also help you lose weight
After you start eating, the stomach and intestines secrete appetite-suppressing hormones, and insulin is also secreted, which sends a message of fullness to the brain.
Drink water or soup first when eating, and the soup should be thickened with less oil and less starch.
Then eat high-fiber and low-calorie vegetables, mainly leafy vegetables and melon and nightshade vegetables.
After filling the stomach halfway, eat high-quality proteins such as lean meat, eggs, beans, and finally eat staple foods such as multigrain rice, corn, potatoes, etc.
Eat in this order to eat enough and consume less energy.
2. Eat less and eat more meals to lose weight? not necessarily
When it comes to losing weight, the most heard advice should be to eat smaller meals more often.
However, most studies have shown that there is no difference in weight loss between eating small and frequent meals and three meals a day when calorie intake is fixed.
It is recommended to decide whether to add meals beyond three meals according to the feeling of fullness and hunger.
3. Is it easier to lose weight by being a vegetarian?
not necessarily
A 2017 meta-analysis of 86 cross-sectional studies showed that vegetarians had a significantly lower body mass index than omnivores. [1]
This means that being a vegetarian is very helpful for weight loss.
However, in a 2020 systematic review of 19 studies, seven of which showed significant weight loss from a vegetarian diet, four studies showed no significant difference between vegetarian and non-vegetarian diets in weight loss. [2]
Moreover, most of these 19 studies are randomized controlled studies, which are of higher quality than cross-sectional studies, so it is really difficult to say that being vegetarian means you can lose weight.
In fact, even without these studies, as long as we know the common sense that "vegetarian food is not necessarily low in energy" and "low-energy vegetarian food is fat if you eat too much", we will know that vegetarianism may not necessarily lead to weight loss.
4. If you don't eat breakfast or dinner, you are likely to lose more and more weight
Eating less of a meal will make you feel more hungry, and it's easier to find high-energy snacks to eat, and it's harder to resist the temptation of food.
If you eat less and have a large energy deficit, the body is easy to break down muscle energy, which in turn reduces basal metabolism, and the energy consumed by the body will decrease.
Eating less will also make the body mistakenly think that it is famine, so it turns off some functions, resulting in symptoms such as fatigue, lack of concentration, and menstrual disorders.
Therefore, the main meal should be full, but you can reduce energy intake by matching the thickness of the staple food and cooking vegetables lightly.
5. Eating fast is more likely to be fat
Studies have shown that it takes about 20 minutes from eating to the feeling of fullness in the body.
So if you eat too quickly and feel full, you may have eaten too much.
And gobbling will also increase the burden on the gastrointestinal tract, so pay attention to chewing a few more bites before swallowing, chewing a few bites is not counted, the mind and body are not tense and urgent, just relax and eat.
6. Eat the rice cold to lose weight, there is no need
Rice is regenerated by cold starch, which will produce resistant starch that cannot be digested and absorbed, so cold rice has lower energy.
However, the starch content in rice is very low, accounting for only about 20%, so the energy of cold rice is not much lower.
It is not easy to lose weight, and it is even harder to eat dry and hard cold rice every day; What's more, eating rice cold is not only time-consuming, but may also breed bacteria.
It is better to eat soft hot rice and control energy by eating a few fewer bites.
7. There is no "negative calorie food" that makes you lose weight the more you eat
"Negative calorie food" means that eating this food consumes more energy than it contains.
Proteins, fats, and carbohydrates are energy-providing nutrients in food, but unfortunately they contain more energy than eating them alone.
Therefore, there is no "negative calorie food" that makes you lose weight the more you eat, so if you want to lose weight, you should eat a balanced diet and exercise moderately.
8. How much to eat for weight loss cannot be based on basal metabolism
Many friends will look at the basal metabolism on the body fat scale to eat, thinking that they have to eat lower than the basal metabolism to lose weight.
The fact is that the basal metabolism measured by the scale is not accurate, and even if it is accurate, you can't eat like this.
Because the energy intake is too low, the hunger is obvious, and it is easy to eat revengefully and lose weight.
When designing a weight loss diet, usually 1200-1500 kcal/day for women and 1500~1800 kcal/day for men, and the specific amount of food is still based on the lack of obvious hunger.
9. Eat less? It's just that you feel less
Many friends will say, I eat quite little, why don't I lose weight? That's because this is just what you think is less, but it may not be less.
In the BBC documentary "Ten Things About Weight Loss", scientists' experiments showed that the vast majority of people estimate 50% less of their food intake every day.
So you can't be self-righteous, so what should you do? Do you eat it for energy?
No, you don't.
It is more important to grasp the general principles, such as:
Eat out less. The food outside is so fragrant (so heavy oil), this one tastes and that one bite is more
Snack less. In addition to meals, don't be hungry or don't add meals, all kinds of small snacks are calorie bombs, I feel that I eat less, and the energy intake is really a lot.
Balanced meals. Eat more lightly cooked dishes, eat the right amount of staple food, and protein is indispensable.
