I am Gu Chuanling. I have been engaged in nutrition science popularization and practical work for 8 years since I graduated from the Master of Nutrition. I became the first batch of registered nutritionists in 2017 and won the Microblog Health Celebration Award in 2018.
My focus is on women’s nutrition and health. I hope to form a scientific lifestyle with my female friends and become thinner, more beautiful and healthier.
Today, I would like to talk to you about how the three major rivals of losing weight, namely, older age, overwork and love of drinking milk tea, broke.
A friend complained to me that he was getting older and his metabolism was low, so he became fat when he ate some. The work is very stressful and [overworked]; Knowing that milk tea has high energy, I can’t help but want to drink it. This fat is too difficult to reduce.
In fact, there are many friends who are as troubled as she is.
So, what should I do?
Delay metabolic decline: one does not do, one does
Metabolism here refers to basic metabolism.
It means that there is no need to move, think or digest food, only the energy needed to maintain heartbeat and breathing, which accounts for 60% ~ 70% of the daily energy consumption, far higher than the energy consumed by exercise (only 20% ~ 30%). It is much easier to lose weight if you can maintain or increase the bulk of this energy consumption.
However, with the increase of age in adulthood, the basic metabolism will decrease year by year, so friends who enter middle age eat the same as before, or are more likely to get fat. What should I do?
[One Not to Do] and [One to Do] Delay Basal Metabolism Decrease.
[One not to do] means not to go on a diet.
People who go on a diet for a period of time will definitely lose weight, but if they continue to go on a diet, their weight may not only not drop but also rebound.
This is because dieting will make the body insufficient in energy, and the body will reduce basic metabolism to reduce energy consumption, which is the same as finding ways to save some money when earning less.
The basic metabolism will be reduced as one gets older. If one goes on a diet again, the basic metabolism will only be lower, which will make it easier to explode fat and more difficult to lose weight. Therefore, one must eat well to lose weight.
[One Action] refers to increasing strength training.
Increasing strength training is beneficial to muscle growth, and the energy consumption of thin body tissues (including muscle, heart, liver, kidney, etc.) accounts for 70% ~ 80% of the basic metabolic energy consumption, so muscle growth can increase basic metabolism.
The intensity and frequency of specific strength training can be consulted by professional coaches. Nutritionists should remind them not to be hungry. Hungry stomachs will only lose muscles but not grow muscles.
It is not difficult to quit milk tea.
Why does drinking milk tea make people fat?
In 2017, the Shanghai Consumer Rights Protection Committee tested 51 milk teas on the market and found that some milk teas have an energy of 664 kilocalories, which is almost the energy of a woman’s meal. One cup of such milk tea every day is equivalent to one more meal. Can you not gain weight?
Why do many people find it difficult to quit milk tea?
But it is not only because of the sweet and rich taste of milk tea, but also because the caffeine it contains can make people feel better after drinking it. You must be energetic in busy work under great pressure.
In order to refresh oneself, sweet taste and milk taste also require low energy. In fact, you can add some milk to pure black coffee and add some honey or sugar instead.
However, caffeine can only make people feel refreshed for a while. There is no other way to be refreshed except to have enough rest.
Avoid overwork and fat, starting with intravenous drip.
No matter [working hard] or [working hard] will consume energy, so overwork itself will not cause obesity, but overwork is often accompanied by bad eating habits such as eating too much oil and eating food taken late at night, sedentary and less moving, insufficient sleep, high pressure and other problems, which is the reason why people get fat.
How to avoid [overwork]? Only slowly adjust diet, exercise, sleep and pressure.
Sounds like crap, doesn’t it? But this nonsense is the truth.
The reason why we need to adjust slowly is that too much adjustment will make people stressed or not conducive to weight loss, so we might as well start with the following small points.
- Eat one more bite of vegetables and two less meat at each meal. Drain oil or rinse oil when eating vegetables, go to supermarkets, buy less high-energy snacks, eat snacks, and choose fruits with low energy, such as cherry tomatoes. Get up for 1 hour, move for 5 minutes, brush your cell phone less every day, go to bed for 5 minutes, and you can’t finish your work. Learn to relieve pressure.