It is difficult for obese people to lose weight through exercise! Which of the three light snacks is recommended？

      The hot summer has come, and the obese people can’t hide their meat. In order to dress thin, many people have joined the weight loss team. However, I obviously exercise every day, but I haven’t lost weight.

      This is too piercing. Don’t worry, there is something more heartfelt … In this article, we will talk about why it is difficult for obese people who are concerned about losing weight, and then recommend a "light diet" to help you lose weight.

     01

     It is difficult for obese people to lose weight through exercise.

      When you go out for a walk in the evening, do you often see obese people running? I think that under the premise of running every day, I will definitely lose my ideal weight as soon as possible. But the reality is:Losing weight is like spinning, which makes you feel uncomfortable (thin).

      This is the truth that obese people are hard to lose weight: the fatter they are, the harder it is to lose weight through exercise. As for the reason, here is a concept-energy compensation.

     It means that some of the calories consumed through exercise will be compensated by reducing basal metabolism.. Although the amount of activity has increased, the basic energy consumption of the human body may decrease, which may lead to little change in the total energy consumption at the end of the day.

      China’s China Academy of Sciences, together with an international team, conducted a study involving 1754 adults whose BMI ranged from 12.5 kg/m 2 to 61.7 kg/m 2. By observing them, it is found that:The greater the BMI, the more energy compensation.For people whose BMI is below the 10th percentile, the energy compensation is 27.7%; For people whose BMI is above the 90th percentile, the energy compensation is 49.2%.

     BMI= weight (kg)/ height (m)× height (m)

      It means that obese people who are overweight consume 100 kilocalories through exercise, of which 49 kilocalories will be compensated by reducing basal metabolism, which means that 51 kilocalories will be consumed, which is a 50% discount.

     Therefore, for obese people, it is really difficult to lose weight completely through exercise, or you must shut up first.. Of course, this does not mean that exercise is completely useless. There are still many benefits of exercise. Obese people can reasonably lose weight by combining "eating" and "moving".

     02

     How to eat a light diet?

      Since it is very difficult for obese people to lose weight by exercise, we might as well look at the diet at the same time. The small partners who lose weight must have heard of the "fast food diet", which can be described as varied.The following three are the most commonly used ones. Let’s take a look..

     Fasting every other day：

      Fasting for 24 hours every other day, that is, eating for one day and fasting for one day alternately, and the intake of drinking water and other calorie-free drinks is not restricted on fasting days.

     This kind of weight loss method can really lose weight, and the average calorie in a week will be much lower than that in normal eating.. An observation experiment on eating every other day found that the participants were observed for 8 weeks and divided into two groups: diet deprivation group (ADF) and calorie restriction group (CR: limiting the daily intake of total calories and reducing the total calories by 25%~50%).

      The calorie ratio of three meals on the eating day in ADF group is the same as that in CR group, which is 20% breakfast, 30% lunch, 40% dinner and 10% snacks. There is no limit on the total amount of food, so you can eat as much food as possible.ADF group can only drink water and calorie-free drinks and soup on fasting days.. After 8 weeks of intervention, it was found that the average daily intake of energy and macro nutrients in ADF group was significantly lower than that in CR group, indicating that fasting every other day can really reduce energy intake.

     However, there was no significant difference in weight loss between ADF group and CR group after 8~24 weeks of intervention.. For the average person, it is really difficult to insist on fasting every other day. Few people can do it without eating anything on the fasting day.

     5:2 fast food：

      Eat normally for five days a week, and choose two discontinuous days to limit the energy to 25% of the usual diet, which is 500~600 kilocalories, which is equivalent to the amount of food in the table below.

      There are many experiments to evaluate the effect of this weight loss method. Among them, four experiments have proved that overweight and obese men and women lose 7% weight after 24~52 weeks by using the 5:2 light diet, but the effect is similar to ADF.There is no significant difference in average weight loss between 5:2 diet and daily CR diet within 8~52 weeks..

      Compared with fasting every other day, fasting at 5:2 is milder, and you can still eat on fasting day without being hungry. But it may not be suitable for people who have to go to work every day.

     16:8 fast food：

      Eat all the food within 8 hours every day, and fast for the remaining 16 hours. You can drink water without eating any energetic food.This method of losing weight is more popular than 5:2 fast food, because it is simple, easy to implement and more operable..

      Studies on obese people have found that controlling eating within 8 hours from 7: 00 to 15: 00 for 14 weeks, participants can effectively lose 6.3kg, and can also improve diastolic pressure and emotional disorder.

      The research of Peking Union Medical College Hospital also found that it is better to eat at 6:00~15:00 than at 11:00~20:00, and it can also improve insulin sensitivity, reduce fasting blood sugar and resist inflammation.In other words, try to eat early..

      Among these three diets, it is better to stick to 16:8. If it is difficult, we can derive 14:10 diet and 12:12 diet based on 16:8 diet, combined with proper exercise.For example, breakfast at 8 am, dinner before 18 pm or earlier..

     03

     Can you lose muscle by skipping food?

      Many people will be concerned that eating lightly to lose weight consumes less calories. Although weight loss is quite effective, is it more muscle or fat?

      There are some studies on this matter, which show that for overweight and obese people, most of the weight loss is fat. butFor people with normal weight who don’t meet the standard of overweight and obesity, they lose more muscle..

      Therefore, if your BMI is less than 24kg/m 2 and your weight is within the normal range, don’t think about skipping food to lose weight.

      In addition, fast food is not suitable for all people who need to lose weight. Don’t blindly follow suit. If you have any uncomfortable symptoms in the process of fasting, you should stop immediately;If you have any diseases, you should consult a doctor before you do it. It is best not to eat lightly and lose weight without authorization..

     Summary:

     Although it is a little difficult for obese people to lose weight through exercise, it is still recommended to keep exercising every day.. After all, exercise is good for consuming calories, but also good for health, which can reduce the risk of chronic diseases, improve immunity, reduce mortality and relieve anxiety and depression.