If you get a few things wrong when dieting, you won’t lose weight.
Many people will ask me which diet method is better for dieticians. How thin do I have to get before I stop? For me, as long as it achieves the desired effect, it's a good method. My same friend has lost 10 kg by reducing sugar, eating fruit, and cutting out carbohydrates, but they both lacked stamina and regained weight. So, in addition to being effective, I feel that a good weight loss method should also be:
Not stressful, enjoyable, and sustainable for a year or even a year and a half without causing physical discomfort.
In particular, the second point is that it is not difficult to lose weight successfully. However, if you keep losing weight → gaining weight →, losing weight → gaining weight, then it will become more and more difficult to lose weight successfully, and the more you lose weight, the more you gain. So what you have to find is something that can last for the next few years without gaining weight, which is the most important thing.
Talking about weight loss, let's talk about common problems first.
Question 1: If you peel off the crispy skin of fried food, you can eat it, right?
From a health perspective, it is best not to. Even if you peel off the skin, you cannot get rid of all the harmful fats.
Some of the food that is fried at high temperatures becomes trans fat.
Bad oil is easily oxidized at high temperatures, producing many harmful substances.
Foods coated with flour or high in carbohydrates are more likely to produce carcinogens when heated.
I believe that everyone is already aware of the dangers of trans fats and oxidized fats to cardiovascular health. Even though they may not have a significant effect on weight, they seriously affect health. Research on fried foods has also found that
That 80% of the calories in fried food come from fat.
The calories in fried and non-fried meat are 60% different.
After being coated with flour or batter, the calories increase by about 100% or more (twice), and even if the batter is peeled off, the calories are still about 30% higher.
High-temperature frying will cause a loss of vitamins A and D.
Therefore, if you have to choose, we recommend air frying as a relatively healthy option.
Question 2: Are sugar substitutes better than regular sugar?
Many athletes or people trying to lose weight choose to use artificial sweeteners as an option to add flavor. More and more food manufacturers are adding artificial sweeteners to their products, which can increase palatability on the one hand and not increase calories on the other.
Although artificial sweeteners have little effect on weight and the intestines as long as they are not overused, studies have found that overweight people consume more artificial sweeteners than the average person. (What does this mean? Although eating the right amount of artificial sweeteners may not cause obesity, other habits caused by artificial sweeteners may be a factor in obesity.)
Therefore, in the case of being “unable to control your desires,” I would recommend not touching foods with a sweet taste (whether artificial or natural) as much as possible so as not to choose sugary drinks when you cannot find sugar-free drinks.
Here are also a few advantages and disadvantages of sugar substitutes:
1. Advantages:
Low calorie.
Some have a high sweetness.
Cheap and requires small amounts.
Most studies have found that sugar does not cause obesity, and some studies have even found that it can reduce food intake.
2. Disadvantages:
Some have a distinctive aftertaste.
Some can promote an insulin response.
Consuming too much sugar substitute is still not good for intestinal health.
It may cause overcompensation of the expected calories.
Explanation: Drinking a zero-calorie drink makes you feel like you can eat more because it has no calories, so you overeat.
Repeated exposure provides a preference for sweetness, and you start craving sweet things.
Question 3: Does sleep have a direct impact on weight loss?
Sleep is really important! The following list shows many health problems associated with insufficient sleep, which can directly or indirectly affect weight. Don't waste your hard work during the day just because you want those extra 1-2 hours at night. Late nights and lack of sleep can affect
deteriorate athletic performance, and make you feel worse
make your waistline bigger and your belly fatten
make you eat more, mostly sweets
consume more muscle
affect health problems such as the gastrointestinal system, skin, and immune system
Many people will say that they sleep less during the week, but it's OK to sleep a little more on the weekend. People who sleep less during the week will indeed sleep an extra hour on the weekend, but they won't eat more than usual because they've been eating less during the week. It has also been found that sleeping less during the week also makes the muscles and liver more insulin-sensitive.
Weight loss problem 4: Am I unable to lose weight?
If you are overweight and have a high body fat percentage, it is because you have too much fat that you are suitable for fat loss and weight loss.
If you are overweight and have a high body fat percentage, it is because you have low muscle mass then you are not suitable for fat loss and weight loss.
- I would recommend that at this stage, the priority is to learn the correct resistance exercises, combined with relatively relaxed diet control, to slowly achieve the effect of maintaining muscle and reducing fat.
- If the wrong method is used, it is easy to lose weight and fat while also losing muscle. Although there is 'progress' in body weight, it is becoming less and less healthy.
The elderly
- Unless it is a very serious situation that will immediately affect their lives, I would recommend that the elderly exercise, but there is no need to focus on the data to determine whether it is good or bad.
- The primary goal is to wake up muscle activity through exercise.
- Followed by subsequent dietary adjustments.
- Relying solely on a diet to lose weight may exacerbate the original muscle deficiency.
Older people tend to eat a diet high in starch and fat due to their deteriorating chewing ability, resulting in insufficient protein intake. Therefore, when it comes to diet, the first thing to observe is whether there is enough protein!
- Studies have found that the most important factor in sarcopenia in the elderly is insufficient exercise.
- Exercise significantly helps the elderly in terms of walking speed, body balance, and the ability to perform daily activities.
3. According to the European Working Group for Sarcopenia (EWGSOP) and the Asian Working Group for Sarcopenia (AWG), grip strength (26–30 kg for men, 20–16 kg for women, depending on the country) and walking speed (0.8 m/s) are mostly measured first, and if they fail, skeletal muscle mass is further measured to determine the result.
In summary, both methods focus on muscle mass because it is relatively easy to measure and a simple indicator of mortality. Therefore, in groups such as the elderly and those with sarcopenia, maintaining muscle mass should be the priority under the premise of good health.
Indeed, as many weight loss experts say, “It's not hard to lose weight, but it's hard to maintain it.” After losing a lot of weight in a short period, people naturally relax and gain weight back. So, how do you stay slim? Here are some key points:
Returning to one's old eating habits after losing weight:
No matter what method is used to successfully lose weight, it is easy to regain weight as soon as one returns to one's old eating habits before losing weight.
Failure to gradually restore metabolism:
After losing weight, one should gradually increase food intake. It is recommended that a diet with low-GI staples and high protein is the safest.
Not exercising after losing weight:
Exercise is often the main factor in not gaining weight back. If you stop exercising, it is easy to gain weight back.
What I hope everyone can change, in particular, are their habits. Habits such as staying up late, eating spicy food, overeating, smoking, drinking, etc., all contribute to making oneself increasingly unhealthy. If these bad habits can be changed, it will encourage one to become healthier. I would also like to add a few points that I hope everyone who wants to lose weight will do:
1. Mentally:
Don't think, “I just have to work hard for a while.”
Don't forget to exercise regularly and control your diet.
Don't rely on binging as a way to release stress.
Try your best to do your best 100% every day.
2. Diet:
Diet control is something you should do every day.
Sweets, fried foods... Anything high in oil and sugar is junk food. You need to learn how to control
Exercise:
Exercise is a way to eat more, but it is not a way to compensate for eating too much.
Diet alone is not sustainable for muscle building! If you want to get in better shape or maintain your current shape, exercise is essential.
Unless you adjust your mindset, diet, exercise, lifestyle, and other conditions to find a good balance, losing weight and keeping it off will be very difficult to maintain. In addition, not gaining weight is due to your efforts, not because of any particular product.
