How to make body Fitness must see for fitness beginner 10 common fitness myths part 4

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8. The very low calorie diet can not go back ─ loose skin

a night, there was Liaoxing lost a friend gave me a message, and this message is that weight loss many friends after the Friends of common annoyance issues, but also I continue to promote the concept and purpose of health and weight loss with confidence.
Liao: old school, your body is really good, I could not help but ask, I am also a 11x kg now reduced to 78 Gong pounds, but the chest, hip is still too large, but the line outside the abdomen did not even loose. May I ask what exercise or diet can help to me? Please clarify.
And another friend I know reduced from 160 kg to 77 kg in 10 months. Less than a year of losing 80 kg is equal to half of myself, but long-term incorrect concepts have caused diet and exercise methods. All appearproblem. Although the schedule is the result of the weight down, but there are some physical condition, often dizziness and even head pain, hair is more sparse, even where the lower abdomen up and down like a big tongue lashing, although he has lost down, but the body The bad condition brought him daily discomfort and was really annoying.

Professional Words:   

I should be very happy to lose weight, why is it more annoying than before? Save yetbefore re good elasticity of the skin, weight loss after the hand loose skin condition so serious. Perhaps wearingbright clothes can temporarily conceal your figure, but there must be many activities in life that have to be undressed, such as swimming and hot springs. What should you do? When you get to this point and ask a doctor for help, you usually have to pay for an operation that is scary and expensive to remove the skin to be leveled. This is why I always stress, weight loss should not focus too much on numbers, especially in body weight with body fat percentage,and instead should be emphasized that local fat ratio, and even physical appearance as the premise, to design a weight loss over theprocess of eating Ingestion and resistance sculpture are the real key.

So I often lose weight to all partners is an idea: the goal is the same Gong the minus 20pounds, you can choose which way?
The first way: in a short time against a very low calorie drink thepurpose of food to achieve weight loss, but the risk is accompanied by looseskin and fat lines.
The second way: the time a little stretched, and by resistance carvingplastic, correct diet to achieve weight reduction per point,along with that body lines became clear.
After listening to the commentary, do you feel that weight loss is thesame asdriving, but haste is notenough? Even if the number of weight cannotdrop quickly, wouldn’t it be better if the body moves forward for every kilogram of weight loss?

if the body moves forward for every kilogram of weight loss?

9.Invisible stress hormones caused by dieting

After my weight loss, many people would ask me: "Are you in weight loss diet is not the time to be very controlled, and there are a lot of things can not eat right!.

Infact I must  responsibility to tell you thats at the beginning I also think that  givens to deliberately locked into that what should be not eat and even eat very little. But this situation lasted for a few days, I found that my physical performance backward, or even seriously affect the mood. Then I asked the coach to discuss this problem, the accident was an unprecedented answer. 

The coach says that  its deliberately do not eat or eat non often less then you might as well as just eat normal . If for a part to influence your mood, you're likely to give up the weight loss plan, we Let’s talk about how to eat so that you won’t be hungry, but you can also improve your weight, body fat, and figure at the same time.” In the past, what I heard was that I would eat
less and move more, or even if I didn't eat more, I didn't expect the coach to tell me that I must be full, and I couldn't lose weight when I was hungry.

Professional Words: 

I believe everyone has diet control and concepts. "Dieting" is an unbeaten way to lose weight for thousands of years, but it is more terrifying than control. In the past, everyone is familiar with the negative effects of dieting, at most from the unbalanced body nutrition and mental insufficiency, but in the past few years, many in-depth studies on weight loss hormones have been done abroad. Many more than friends using weight loss diets, often can not stand the temptation, and some would like today to break the information about the reward themselves, good meal, and then start a diet tomorrow. Even today, eat a little point of naturally occurring heart guilt. However, if you have been worried about the increase in weight figures, the invisible stress hormone cor-tisol ( cor-tisol ) will eventually be secreted, which is extremely detrimental to fat loss and weight loss . Because long-term stress continues to secrete high levels of body alcohol, the most difficult part is to cause Abnormal body metabolism is the main cause of fat accumulation in the abdomen.
Studies show an alarming male dieting pressure body can produce alcohol, almost all concentrated in the accumulation of fat in the abdominal visceral fat , female festival food can body pressure generated alcohol is 50 % of visceral fat in the abdomen, 50 % of systemic subcutaneous fat fat, no wonder diet yo-yo effect brought about weight loss than other methods will regain weight after the accumulation of fat several times higher. Now that there are so many scientific researches that can be used as a reference, don't do thankless diets to lose weight. Otherwise, even if lost, have to bear the reduced immunity, hair loss, skin skin relaxation and other risks.

10. Do you want to eat more small meals?

( Youshu ) Is it necessary have a small and frequent meals to lose weight? How many meals do I need to
eat a day with small and frequent meals? How do I determine the size of a meal? What foods should I eat for each meal?

Many experts recommended take This types of diet is a small meal and more . Because of this is many friends and relatives who have studied health knowledge often ask me such questions. Do you really need small meals?

Professional Words: 

This question is an old question of undefeated years. Regarding "a small amount", there is no doubt that "can be less but not more" is the correct way without going hungry . No matter how healthy things are, eating too much will cause a burden on the body. What about "multiple meals"?

Those in favor said that the purpose of eating more meals is to allow the body to continuously produce the so-called "heat-generating effect of food intake" to increase the body's energy expenditure. Thermogenesis effect of food refers to when food is consumed in the bodyThe energy consumed by the body in the process of transformation, absorption, and re-synthesis. The proportion accounts for about 10%-20% of the total energy consumption in a day . Among them, protein has the highest heat-generating effect, fat second and carbohydrates the least.
Against people say eating more meals easily lead to high blood sugar in the body and shocks between low blood sugar, so as to let the body in a non-meal time also want something to eat, so-called "greedy" (of course, There is another kind of greedy, not hungry, just want to taste!). When blood sugar a soar, will secrete insulin, blood glucose and insulin among one day without break back and forth shocks, such a situation will affect the body's metabolism transportation for, and thus to reduce fat, weight loss rather unfavorable.
Of course, as long as you eat the right food, you can avoid the problems of blood sugar shock and insulin secretion.
Against people say eating more meals easily lead to high blood sugar in the body and shocks between low blood sugar, so as to let the body in a non-meal time also want something to eat, so-called "greedy" (of course, There is another kind of greedy, not hungry, just want to taste!). When blood sugar a soar, will secrete insulin, blood glucose and insulin among one day without break back and forth shocks, such a situation will affect the body's metabolism transportation for, and thus to reduce fat, weight loss rather unfavorable.
Of course, as long as you eat the right food, you can avoid the problems of blood sugar shock and insulin secretion.
Of course, as long as you eat the right food, you can avoid the problems of blood sugar shock and insulin secretion.

Those in favor said that the purpose of eating more meals is to allow the body to continuously produce the so-called "heat-generating effect of food intake" to increase the body's energy expenditure. Thermogenesis effect of food refers to when food is consumed in the bodyThe energy consumed by the body in the process of transformation, absorption, and re-synthesis. The proportion accounts for about 10%-20% of the total energy consumption in a day . Among them, protein has the highest heat-generating effect, fat second and carbohydrates the least.
Against people say eating more meals easily lead to high blood sugar in the body and shocks between low blood sugar, so as to let the body in a non-meal time also want something to eat, so-called "greedy" (of course, There is another kind of greedy, not hungry, just want to taste!). When blood sugar a soar, will secrete insulin, blood glucose and insulin among one day without break back and forth shocks, such a situation will affect the body's metabolism transportation for, and thus to reduce fat, weight loss rather unfavorable.
Of course, as long as you eat the right food, you can avoid the problems of blood sugar shock and insulin secretion.

 ( For more details please i refer to Chapter 7  What's sugar should you eat? ) 

The above is for the effect of small and large meals, and the next is for small and large meals. meal ask the purposes of its surface problem. Want smaller meals, first of all you must have very careful plans and a strong executive power, self-made force.

Perform 1:   If one day control the heat intake is 1,500 calories, divided into five meals of view, then, only 1 meal only been to eat 300 calories, if every meal so than some more, calories add up to be very It’s amazing, and most people often eat too much food involuntarily.
In short, when we all thought that a small amount can more meals, often there may be caused by "additional heat intake of」.

Execution 2: If the heat can be controlled within a certain range, it is indeed a feasible method. But the heaviestTo most critical is that the general public is not very aware of their eating food (especially food restaurants will be when) the number of calories. Some people may choose to go to a convenience store to buy foods with calorie labels, but it may cause nutritional imbalance. For example, one meal should be controlled at 300 calories, but as a result, we bought 250 calories of bread or snacks. From the caloric point of view, it did reach the standard of small meals, but it lacked the nutrients contained in many fruits and vegetables. Health problems may also occur over time (such as constipation, lack of energy, easy colds).

Looking at the above discussion, when a friend asked me fat loss, weight loss if you want smaller meals, I would ask for party the following questions:
first 1. usually what you eat?
In addition to sugar and protein, are nutrients such as fruits and vegetables balanced and adequate?
The first 2. You 1 water intake day how much?
Please refer to Chapter 6 "Indispensable Element Supplement for Weight Loss" for the water unit.
No. 3. Your eating time?
Eat only when you are hungry, or you are used to eating at a fixed time.

These few questions also represent the concepts we want to emphasize. If you eat incorrectly, no matter if you administer small meals, large meals, or small meals, it is not conducive to fat loss, weight loss and support at the same time. There is the best choice for health. It would be better to start your habits, exercise purposes, dietary choices, business support supplement do further adjustments. I believe that after adjustment, even if it has not yet implemented small and frequent mealsAs planned, body fat and weight have also dropped as expected. Time to consider whether to adopt smaller meals is not late.