19 Facts about Weight loss that will save your time

1. Middle-aged weight gain is not due to a slow metabolism. Our metabolic rate is stable from the age of 20 to 60, and there is no significant decrease after 25 or 30. Too little movement is the big reason!

2. For people whose BMI does not meet the medical standards of overweight and obesity, losing weight by using the method of fasting every other day is not as good as the traditional weight loss effect, and will cause muscle loss and decreased willingness to exercise.

3. Weight-loss camps are nothing new. Over the past few decades, there have been numerous commercial weight-loss camps and weight-loss reality shows in the US, and eventually most people bounce back.

4. Caffeine is not a diet drug, but it can help you lose weight in several ways, making it easier to eat less, move more, and use more energy. That is, if you choose your coffee straight, not a cappuccino with lots of sugar and fat.

5. L-carnitine is not a reliable way to lose weight, unless people who exercise a lot don't need to take it. Be careful if it feels useful because it's laced with illegal drugs.

6. Walking burns about 70% of the calories of running over the same distance, but you can burn even more calories after a strenuous workout like running. For weight loss efficiency, running and other high-impact exercises are better, but walking is easier to stick to.

7. When you drink a beverage, chew a few empty bites before swallowing to increase the "caloric effect of food" (DIT) expended, which translates to a slight decrease in the net number of calories consumed. Munching on solid foods has the same effect. Eating slowly also makes you feel fuller, which can help you lose weight.

8. The order of "vegetable-carnivor-staple food" can help you lower your blood sugar after meals, and it may also help you lose weight in the long run. Eating a protein or fiber snack 30 minutes before a meal has a similar effect.

9. While ketogenic diets may lead to faster short-term weight loss, they are no better than other diets for long-term weight loss and may increase the risk of a number of diseases.

10. Not eating staple food for a long time, or not eating enough staple food to lose weight, may lead to low blood sugar, anxiety and irritability, constipation, aunt absence.

11. Exercise reduces cravings for junk food and helps create a "when you eat enough, you don't want to eat more" system.

12. The core ingredient in White kidney bean carbohydrate-blockers is an alpha-amylase inhibitor (alpha-AI), which blocks the absorption of starch and reduces the number of calories you get from eating your main food. But it doesn't prevent the absorption of monosaccharides (glucose, fructose) and fats, so don't expect to lose weight on it in real life.

13. General BMI should be between 18.5 and 23.9, BMI= weight /(height * height), such as height of 1.8 meters, weight of 70 kg, BMI=70/(1.8*1.8)=21.6. A BMI of 18.5 or below is considered thin, 24 to 28 overweight, and 28 or above obese. Many people don't need to lose weight.

14. Due to changes in environment, diet, activity, etc., it is actually normal for your weight to fluctuate up and down within the 2.5 kg range at different times of the day. For those of you on a diet, I personally encourage you to weigh yourself on an empty stomach every morning after using the bathroom.

15. BMI doesn't work for many groups of people because the weight it adds doesn't distinguish between fat and muscle. Muscle is 18 percent heavier than adipose tissue for the same volume.

16. The key to a diet that is low in calories and healthy is that you can easily eat and eat. Calorically, when you try to make a recipe that's acceptable, the same foods are interchangeable.

17. For ordinary people, energy intake should be reduced by 300 ~ 500 kcal per day, and they can lose weight without exercise (of course, exercise is the best). Losing 2kg per month is a very ideal speed.

18. Exercise is not as effective at losing weight in the short term as dieting, but dieting is a loss of fat along with other components, while exercise is better at helping you lose fat.

19. There are no negative calorie foods. Foods that contain productive substances, such as pure protein, consume up to 30 percent of your calories during digestion. In other ordinary foods, about 10% of the energy is used in the process of digestion and absorption.