It’s time to wear light and thin clothes and have no hiding place for fat. Xia! God!
Many people want to achieve the goal of losing weight better and faster this summer, but after working hard for half a day, they may find that only by controlling diet + exercise, in fact
It is really very difficult to do!
Is there any what trick that can make losing weight less painful?
The BBC documentary “The Truth of Food” has one episode in which several experiments were conducted with real people.
First of all, let’s meet our main characters today, two people who are not very thin: the L & J couple.
Both husband and wife are seriously overweight, but one likes eating and the other hates sports.
Both of them know that they are fat, and it is not that they do not want to lose weight, but they have tried all kinds of diet, which are either not very effective or difficult to stick to, and finally they are getting fatter and fatter.
As a result, the confidence of the two men was hit hard. This time, I found a program group to help me lose weight in scientific ways.
How is science? First of all, we must solve a problem:
Thin, is it because of high metabolism?
First of all, the program team found these two good friends: one is fat and the other is thin. The skinny man said proudly, “I always eat, but I am not fat.”
The fatter people said: I also eat snacks, but it is easy to gain weight. Is it because my metabolism is not high enough?
Scientists asked them to drink a cup of double-labeled water (a cup of expensive water) labeled with non-radioisotopes to track their daily food intake and test their intake and consumption of calories with urine.
A week later, scientists discovered:
Therefore, it is very important to control yourself and eat less snacks.
Sometimes, we think we are losing weight. In fact, we pick up potato chips and eat chocolate for a while. We think we eat very little. This is not a good thing.
Some people said, I can’t do it without snacks! Between meals, it is especially easy to be hungry!
Don’t worry, then look down:
What is the most resistant food to hunger?
This time, scientists have prepared three plates of the same spaghetti, one with a lot of cream (high fat), one with more chicken (high protein) and one with more noodles (high carbohydrate). The calories of the three staple foods are all the same after strict calculation.
After fasting for 12 hours, the three volunteers happily finished eating the noodles and were put into [prison] for observation.
All three are bored
After a while, they were asked if they wanted some snacks. The other two groups said, “Well, I think I can eat some.”
Only those who ate high-protein spaghetti said: I am not hungry and cannot eat at all.
Four hours later, the experiment proved the result again. After the three volunteers were released from [prison], they were given a plate of pancakes and found:
People who eat high protein eat less at this time and basically don’t eat much, while people who eat high-fat pasta eat a lot and almost eat all of them.
Indeed, high protein foods can prolong satiety most.
Nutritionists advise the couple to eat more food to prolong satiety during dinner to reduce snack intake.
The couple must ensure a thick deck of playing cards and a lean meat with a palm size every day, which can also be used for reference.
In addition, to prolong satiety, you can also:
To lose weight by drinking water
The average person will think that drinking a glass of water before eating can fill part of the stomach, so that you can eat less later.
Ideal is very plump, what about reality?
Scientists have found two more groups of people: the first group eats normally, but drinks a glass of water while eating; For the same amount of rice and water, the second group mixed them up and beat them into juice [drink].
After that, the two groups drove on the highway in the desert until they were hungry.
As a result, the second group who drank food lasted one hour longer than the first group who drank water.
Later, scientists found through scanning the human body that drinking water before meals can indeed reduce appetite a little, but the water stays in the stomach for too short a time, so it does not help much. After being mixed with food to make juice, the water stays in the stomach for a much longer time, thus prolonging the feeling of satiety.
The revelation of this experiment for the couple is: drink soup at every meal and replace the high-calorie fast-food canned soup containing cream with low-fat soup made of fresh ingredients.
For us, in hot summer, we can drink more oatmeal, mung bean soup and other foods, which can not only supplement water, but also increase satiety.
Seeing this, some people want to say that I can control myself not to eat snacks, but every time I eat, I eat too much accidentally. What should I do?
There is one way:
Change to a smaller plate
Scientists did another experiment on popcorn: give popcorn to people who come to the movie. Half of them eat medium portions and half eat large portions. Moreover, half of the popcorn is popcorn from a week ago that tastes bad.
After the movie ended, people counted how much they ate and found that those who got large portions of popcorn ate more. Even the stale popcorn, people complained that it was not delicious and ate more.
Therefore, changing to a smaller container or a smaller plate can really help you to better control your appetite.
Another trick is to record what you have eaten.
In another experiment, two tables of people ate chicken legs, one table was regularly cleaned up and ate the remaining chicken leg bones, and the other table was not cleared. After eating, it was placed in front of us.
This is because they don’t know how much they have eaten when eating, and the latter will see the rest of the chicken legs in front of them at any time, reminding themselves: they have eaten a lot, don’t eat any more!
Therefore, it is very important to keep a record of what you eat in your stomach. This is not only to write down how much you eat, but also to understand your diet and eat more healthy foods that can help you lose weight, such as:
Food that can prevent fat absorption?
There is.
The film crew found a group of volunteers and asked them to eat more dairy products, such as milk, cheese, cheese and so on, within a week.
In another week, they were given the same fat content and calories, except that there were no dairy products.
During this period, these volunteers will put their casual materials into this small box for scientists to test.
Although it was a little disgusting, the scientists tested their feces and found that the feces carried twice as much fat in the previous week (when eating more dairy products) as in the following week.
This is because dairy products are high in calcium, which will be converted into a substance that prevents fat from being absorbed in the body, resulting in more fat being directly discharged out of the body.
In addition, calcium deficiency will also reduce the body’s heat production capacity, reduce energy consumption and increase fat synthase activity.
Therefore, when losing weight, we must pay attention to calcium supplement: eat more dark green vegetables, eat more dairy products and eat more bean products.
The experiment went on and on, and 18 weeks passed.
The couple, L minus 34.5 pounds (about 15 kilograms) and J minus 26 pounds (about 11 kilograms), announced their phased success in losing weight.
And a party to celebrate
Well, these small methods may also enable you to put on smaller pants after a period of time.
More importantly, let the less happy weight loss process become better and more persistent.