In addition to diet (calorie intake) and exercise (calorie consumption), the topics we focus on in the process of weight loss and fat loss, metabolism may be another very popular topic, because a high level of metabolism means daily consumption The more fat, the easier it is to lose weight.
So in the process of weight loss and fat reduction, how to improve the metabolic level is a problem we are very concerned about, but in the process of losing weight, the problem we face is the decline in the metabolic level, especially It’s when you choose extreme methods, like dieting, so what is metabolism? How does dieting affect metabolism? How to lose fat and avoid the decline of metabolism?
First: Understanding Metabolism
If we can be dominated by subjective behavior In terms of diet and exercise, metabolism is not completely under its own control. From the perspective of metabolism, it includes basal metabolism, active metabolism (active exercise and daily activities), and food thermic effect. Among them, in addition to activity Except that metabolism can be determined by itself, basal metabolism and thermic effect of food are basically not controlled by subjective behavior, or most of them are not controlled. Why do you say that?
For basal metabolism, its calorie consumption accounts for about 60% of the total calorie consumption, which will be affected by factors such as heredity, gender, weight, body composition, age, temperature, etc. We can make adjustments through effort, and the process is relatively slow.
For the thermic effect of food, its calorie consumption accounts for about 10% of the total calorie consumption, and it will accompany the occurrence of eating behavior, although it will be affected by the diet structure, frequency and total amount of eating, etc. Factors have changed, but, overall, the change has been minimal.
For activity metabolism, its calories account for about 30% of the total calorie consumption, and whether or not to exercise (including daily activities) is entirely up to you, and the amount of activity metabolism will Change the fat-burning ratio of basal metabolism. For example, if you are lying flat all the time except eating, then the proportion of activity consumption can be reduced to almost 0. At this time, basal metabolism has become the main force of consumption, accounting for The ratio is almost as high as 90%; on the contrary, if the amount of exercise is large (such as athletes), the proportion of activity consumption at this time can be as high as 50%, and the proportion of basal metabolic consumption will be reduced to about 40%.
From the above points, we can have a certain understanding of metabolism, then, In the process of reducing fat, we must do more than It is necessary to consider consumption, but also consider calorie intake (that is, diet). The amount of calorie intake will directly affect the success or failure of fat loss. Therefore, in the process of fat loss, most of my friends will control their diet. Among the majority of the population, those who choose to diet to lose weight will also occupy the majority, and the reason is very simple, that is, everyone wants to lose weight quickly.
Second: Does dieting make you lose weight fast?
Did dieting make you lose weight fast? In terms of process, yes, and it will be fast, but in terms of the end result, you are only going through a process. The reason for this is:
On the one hand, it is because dieting itself is difficult to adhere to. In the initial stage, we can rely on strong willpower to persevere. However, with Over time, resuming your diet is only the difference between morning and night.
On the other hand,dieting will not only affect the health of the body, but also from the perspective of weight loss and fat reduction, dieting will also destroy our metabolism, thereby reducing daily calorie consumption, so in the process of dieting, your fat loss speed will go through a process from fast to slow and then to stop. At this time, if you want to lose weight, you will need to go on a further diet, which will fall into a vicious circle.
In the process of dieting, the problem of willpower is easy to understand. As long as people who have experienced dieting and losing weight have experienced it, how does dieting destroy basal metabolism? This may be another topic that we should pay attention to, and it is also a topic that will be discussed next.
Third: How does dieting destroy metabolism?
To a certain extent, the amount of diet will directly affect the metabolic level, which is why with the occurrence of dieting behavior, the speed of fat loss or weight loss will experience a rapid increase. From slow to stop, how does dieting affect metabolic levels?
1. Dieting will lead to a decrease in basal metabolism
The main purpose of dieting is to reduce the daily calorie intake, in order to make the calorie intake less than the consumption. However, when the calorie intake is insufficient, the basal metabolism will drop, and its consumption will be reduced to protect itself. Not only that, in the process of dieting, the body is also more inclined to reserve calories for emergencies.
2. Dieting will lead to a decrease in activity metabolism
In addition to affecting basal metabolism, dieting , and also affect activity metabolism. When dieting occurs, we cannot obtain enough calories to maintain the normal function of the body. At this time, we will feel fatigued and weak. Even if we actively exercise, the exercise tableIt will not be very good now, not only that, because we prefer to choose a comfortable way to spend each day, so invisibly, the amount of daily activities will also be greatly reduced. In addition, as body weight decreases, so does the consumption of the same form of exercise. Therefore, dieting will affect the level of overall activity metabolism, resulting in a reduction in this part of consumption.
3. Dieting leads to a decrease in the thermic effect of food
Thermic effect of food is accompanied by the occurrence of eating behavior , of course, it is also related to the frequency of eating and eating problems. Dieting means that the amount of food eaten is reduced, or the frequency is reduced. In this case, the thermic effect of food will also decrease. Of course, from the perspective of the entire consumption ratio, the thermic effect of food decreased. It is not important in terms of overall consumption, but it cannot be denied its existence.
4. Summary
In general, during dieting, although you The daily calorie intake can be controlled within a very small range, but it will also lead to a reduction in overall consumption, so the actual calorie gap will be smaller than expected, or even non-existent, so from the final result, dieting to lose weight Just let you go through a process of losing weight.
Not only that,During the dieting process, it will also affect your mood and sleep, which will hinder you from further losing weight. In addition, when you resume your diet, The overall metabolic level will still remain low. When you gain weight, you gain more fat. Don’t forget that when you lose weight through dieting, you will also lose some muscle, so When you gain weight back, even at the same weight you did before the weight loss, you will look fatter in appearance.
Fourth: Fat loss, how to stabilize metabolic level
Understand the effect of diet on After the influence of metabolism, we will find that to lose weight and reduce fat, it is not only necessary to control calorie intake, but also to stabilize metabolism, so that daily calorie consumption can reach a stable state, thus making fat loss more efficient, then, In the process of fat loss, how to maintain the stability of metabolism?
1. The calorie deficit should not be too large
The recommended calorie deficit is around 300-500 kcal. If the calorie deficit is too large, it will lead to metabolic stress Therefore, in the process of losing fat, adjust your mentality and don’t always try to lose weight quickly, because it is easy to fall into a state of dieting.
So even if you’re just thinking about creating a calorie deficit through diet (not recommended unless you really don’t want to exercise), the difference between daily energy intake and daily energy expenditure cannot be More than 500 calories, of course, the problem of metabolic adaptation should also be considered. Even if you can reduce the intake of 500 calories through diet, the actual calorie deficit will be smaller than your expectation, that is, less than 500 calories .
2. If possible, calorie deficit should be formed by increasing activity metabolism as much as possible
Although it is said that we can form a calorie difference through diet, as mentioned above, in actual operation, it is not recommended to do so, because simply dieting to reduce fat is not effective, because when When you reduce your intake, the body will also fight your efforts to reduce consumption, so it is normal for fat loss or weight loss to be slower than expected.
So, what to do? The recommended method is to make the daily energy intake reach the state required for daily energy, and then increase the overall consumption by increasing the active metabolism, which can maintain the stability of the basal metabolism to a certain extent. And how much of the active metabolism is completed can be controlled by us voluntarily.
When we increase exercise and focus on daily activity, our overall exercise expenditure increases and can offset the decrease in basal metabolism (as body weight increases). It is inevitable that the basal metabolism will decrease) and the consumption of the reduced part, so as to maintain the stability or increase of the overall metabolism.
Of course, for exercise, the most recommended method is the combination of strength training and aerobic exercise. aerobic exercise. However, it is recommended to return to advice. How to do it depends on your actual situation. For example, if you don’t like to do strength training, you can choose aerobic exercise. The key is to choose a form of exercise that suits you, because it involves how to persevere. The problem, no matter what form of exercise you choose, only the one you can stick to is the best.
3. Ensure sleep and good mood
In addition to diet and exercise, sleep is also important for mood The regulation of metabolism also plays an important role.
High-quality sleep plays an important role in the stability of metabolism. It can help you reduce hunger and keep you in good physical strength. On the contrary, if you lack sleep, hunger will increase, and you You will eat more food invisibly, if you don’t get enough sleep, you will feel weak and lethargic. At this time, the amount of exercise (including the amount of daily activities) will not be enough.to guarantee.
Mood is equally important for fat loss. A good mood will keep you in a positive state of mind, so that you can face the difficulties in the process of fat loss and make reasonable adjustments, while bad mood or stress ( Chronic stress, in particular) can lead to increased cortisol levels, which not only affects the efficiency of fat loss, but also makes you more inclined to eat, especially high-calorie foods.
Summary:
A good fat loss method comes from good habits. In the middle, adjust your mentality, don’t always think about losing weight quickly, you must know that the final result of losing weight quickly is a rebound, and if you are not in a hurry, or even have a Buddhist mentality, it will be easier for you. Losing weight, even if this process is relatively slow, after you lose weight slowly, the probability of keeping it will be greater. Therefore, in the process of losing weight, it is not recommended for everyone to choose a diet method.