For obese people, losing weight is a must-do task. However, there are many misconceptions about weight loss, such as the more you lose, the better; the less you eat, the more you will lose weight. But experts advocate that we should scientifically lose weight through a reasonable diet and exercise.
1. The more you lose, the better
Some weight loss methods claim to lose over 10 pounds in a month, which is not scientifically sound in terms of nutrition. In normal circumstances, it is suggested that an individual reduce their caloric intake by 500 to 700 kcal per day, requiring 10 to 14 days to lose 1 kg. Generally, one should aim to lose 3 to 4 kg in the first month of weight loss, and then maintain a loss of 1 to 2 kg per month thereafter, which is considered more scientific.
2. The less you eat, the more you can lose weight
The energy intake should be suitable for the body's needs and cannot be arbitrarily reduced. The body needs food to replenish energy; otherwise, it will not be able to function properly. In general, during the summer when the weather is hot, the body requires less energy. As autumn and winter approach, with colder weather, people need more heat. The energy required varies between men and women. For men, based on the intensity of physical labor (light, moderate, heavy), the daily caloric intake for light laborers should not be less than 1600 kcal, for moderate laborers not less than 1800 kcal, and for heavy laborers not less than 2100 kcal. For women, based on the level of physical labor (light, moderate, heavy), the caloric intake should be approximately 1400 kcal, 1600 kcal, and 1800 kcal respectively. Insufficient energy can lead to hypoglycemia, and severe cases may cause brain cell damage.
3. Three common misconceptions about weight loss
Misconception One: Incorrect purpose of weight loss. 80.7% of respondents lose weight to maintain a good figure, while only 24.3% do so for health reasons.
Misconception Two: Giving up if short-term goals are not met. 31% of respondents hope to quickly lose over 10 kg, and give up after one or two months if they see no results. Experts point out that weight loss requires persistence rather than quick fixes from weight loss pills.
Misconception Three: Blindly pursuing weight loss effects. Many respondents have used over 50 types of weight loss products without understanding their mechanisms of action. Some products may contain diuretics or laxatives, which can lead to dehydration and dizziness if used for long periods.
4. Starving yourself to lose weight
When blood sugar levels drop, one should eat. If weight loss through dieting leads to a decline in bodily functions and damages brain cells, it is counterproductive.
5. Taking weight loss pills for immediate results
The fact is, weight loss is not achieved overnight and certainly not by taking a few weight loss pills. Weight loss drugs may have various side effects, including appetite suppressants causing mild insomnia, dry mouth, dizziness, depression, fatigue, constipation, and nausea. Some weight loss pills may increase blood pressure and heart rate, or cause liver damage. Drugs that reduce intestinal fat absorption may cause diarrhea and poor absorption of fat-soluble vitamins. Laxatives can cause dehydration and electrolyte imbalance.
Correct weight loss should be gradual, based on dietary control and appropriate exercise.
Eating more fiber-rich whole grains is beneficial but excessive intake can burden the gastrointestinal system and affect the absorption of calcium, iron, and other nutrients. If you cannot control your diet, you can look for alternatives like soluble dietary fiber, which can supplement the necessary dietary fiber for the body.
Eating only vegetables and fruits without rice is another misconception. While fruits are rich in vitamins and carbohydrates, their nutritional composition is relatively simple, lacking essential unsaturated fatty acids and proteins. Long-term reliance on a single fruit-based diet will result in the loss of various nutrients in the body.
Eating spicy foods for weight loss does not work as imagined. Excessive consumption can irritate the gastrointestinal tract, increase gastric mucosal stimulation, and cause gastritis or even bleeding. Overconsumption of spicy foods can also make the skin rough and prone to acne.
Running slowly for 30 minutes each time is not effective for weight loss. Studies show that only when exercise lasts more than about 40 minutes can fat be mobilized along with glycogen for energy. With prolonged exercise, fat can provide up to 85% of total energy consumption. Shorter durations of exercise, regardless of intensity, do not significantly burn fat.
Exercise intensity is not directly proportional to results. Exercise should follow the principle of gradual progression tailored to individual conditions. Excessive exercise can disrupt bodily functions, and sudden increases or interruptions in exercise should be avoided.
Weight loss pills alone do not produce instant results. Weight loss is not achieved overnight and different drugs have varying side effects. A balanced diet and regular exercise, combined with medical advice, is the most practical method for weight loss.
Choosing weight loss products involves avoiding four common misconceptions:
1. Misunderstanding the purpose of weight loss - 80.7% use products for aesthetics, only 29.3% for health.
2. Expecting immediate results within one or two months.
3. Using products without understanding their mechanisms.
4. Focusing solely on effectiveness, ignoring safety.
In conclusion, healthy eating habits and regular exercise are key to safe and effective weight loss.