How much do you know about health?
Gain three pounds every festive season, this sentence expresses the troubles of many people during the festival. However, experts say that scientific weight loss has tricks that allow us to maintain a healthy weight while enjoying our food.
Before we discuss weight-loss techniques, we need to understand some basic physiological knowledge. The intake and consumption of energy by the human body is a process of dynamic equilibrium. When we consume more energy than our body consumes, the excess energy is converted into fat and stored, leading to weight gain. Therefore, in order to lose weight, you need to upset this balance so that the energy you consume is less than the energy you burn.
First, let's talk about diet tips. 1.Control total energy intake: Daily energy requirements are calculated based on age, gender, weight, and activity level, and can be lowered during weight loss. 2.Increase dietary fiber: Dietary fiber can increase satiety and help reduce food intake. It is recommended to eat more fiber-rich foods such as vegetables, fruits, and whole grains. 3.Reasonable combination of protein, fat and carbohydrates: protein can increase satiety and improve metabolic rate; Fats provide long-term energy, but be careful to choose healthy fats**, such as fish, nuts, etc.; Carbohydrates are the main source of energy**, but be careful to choose foods with a low glycemic index. 4.Dietary regularity: Maintain a regular meal, regular and quantitative meals, and avoid overeating. 5.Drink less sugary drinks: Sugary drinks have a high energy density and can easily lead to excessive energy intake. 6.Increase your water intake: Drinking water can help detoxify and increase satiety.
Secondly, exercise is also an important means of weight loss. 1.Aerobic exercise: such as brisk walking, running, swimming, cycling, etc., can improve cardiopulmonary function and increase energy expenditure. 2.Strength training: Increasing muscle mass increases basal metabolic rate and can help with long-term weight loss. 3.Perseverance: Exercise requires long-term persistence to see noticeable results.
In addition, the psychological factor cannot be ignored. Maintaining a good attitude, overcoming the urge to overeat, and rationally managing the stress of life and work can all help to lose weight.
Finally, let's talk about sleep. Getting enough sleep is essential for maintaining a healthy weight. Lack of sleep can lead to a decrease in metabolic rate, an increase in appetite, and a tendency to overeating. Therefore, it is very important to get 7-8 hours of sleep a day.
In short, scientific weight loss requires us to start from diet, exercise, psychology and sleep to break the balance between energy intake and consumption and achieve healthy weight management. Of course, everyone's physical condition and needs are different, and the weight loss plan should also be individualized. During the festive season, we can relax and enjoy our food, but don't forget to maintain a healthy lifestyle. As long as we adhere to the principle of scientific weight loss, I believe that everyone can welcome a new version of themselves after the festival.
Thank you for taking the time to read our article. If you have any questions or need further assistance, please do not hesitate to contact us. I wish you all the best!