1, fat must be more fat, thin but not necessarily less fat, visceral fat is more dangerous. Many people who look normal body shape, visceral fat around the viscera is covered with far more than the normal level of “visceral fat”. Unlike fat on the torso, visceral fat is less likely to affect body shape, but it can directly affect the internal organs. For example, it is more likely to lead to heart disease, diabetes, etc. So don’t neglect your health just because you don’t think you’re fat. Addendum: The detection of visceral fat requires a visit to the hospital with MRI and other instruments, and visually it is usually a significant thickening of the waistline. Many people from school into the workplace after this change is actually very obvious, but most feel that the meat on the waist is relatively well covered anyway, do not worry too much. In fact, the increase is all visceral fat, very unhealthy. Of course, fat people are certainly where where fat is more, so do not worry about whether it grows on the viscera. 2, not eating does not help humans to reduce calorie intake. Do not eat will directly lead to hunger, the brain began to eat than when the full more frantic signals to urge the body to respond to those high-calorie foods. And the willpower needed to try to control yourself from eating these high-calorie foods is, not coincidentally, also provided by the brain. Trying to get willpower to overcome hunger is not good in the long run. Addendum: The desire to eat brought on by hunger is also present in lower animals, while the willpower to control one’s behavior is only present in certain higher animals. One of the more universal conclusions in brain-related research is that the lower the desire the more primitive it is, the more difficult it is for the individual to restrain it. So weight loss can not rely on not eating, at least for humans, not very feasible. 3, timely record of eating is helpful in controlling calories, but the record is likely to be inaccurate. Most humans will miss about 50% on average when recording their calorie intake. You think you’re consuming just the right amount, when in fact it’s already twice the reasonable intake of a normal adult, and then you wonder why you’re not losing weight. The main recording bias comes from: forgetting to remember snacks, forgetting to count sauces in food, forgetting to remember drinks, forgetting to remember “healthy foods” (vegetable salads have calories too). Addendum: The ability of human beings to self-deceive is breathtaking, and to conclude from the above that recording calories is useless would be further self-deception. The correct conclusion is: a record to strive for accuracy, should avoid the intake of snacks sauces drinks; b even efforts to record will be excessive intake, do not record more fat death to get. 4, want to control the volume of meals, choose a smaller food container is very useful. Replace the large plate for breakfast with a small plate, can reduce the intake of food by about 22%. Researchers in the movie theater to both groups were provided with unlimited popcorn and let them watch the same film as much as possible, the people who received a large bucket than those who received a small bucket ate an average of 45% more. Addendum: Breakfast is conscious eating, watching a movie and eating popcorn is unconscious eating. It seems that the size of the container has a greater impact on our eating activities when we are focused on other tasks such as watching movies, playing games and reading novels, than three meals a day. Of course, it is best to simply avoid unconscious eating. 5, the more optional food, the more you eat. The experiment is also very lack of virtue, put two jars filled with the taste, calories are exactly the same sugar beans, only one can is all one color, the other can colorful. Individuals were found to eat about 30% more in the face of colored jelly beans. So going to a buffet restaurant is simply a diet taboo, any kind of which are a little, you have already burst your stomach. Addendum: It’s actually kind of like a mental account effect. You think to yourself, “I’ve only eaten three skewers of lamb, it’s not that many calories. That’s because you just put the three pounds of grilled fish, eight fried chicken wings, a pound of crayfish and two cans of Coke in their respective small categories. Wealth is gathering sand into a tower, your fat is also. 6, eat more protein is not easy to be hungry. Studies have found that the intake of the same calories, the volume of food is also similar, compared with carbohydrates and fats, the more protein intake is less likely to feel hungry after meals. The physiological mechanism lies in the protein intake, will produce the chemical tyrosine peptide also called PYY, this kind of thing will act on the brain and hunger-related brain areas, thus suppressing hunger. Addendum: The “eat meat diet” that was popular for a short while is actually this idea. Protein-rich foods are: lean meat (bacon even), shrimp (shrimp can not), fish (please avoid the skin), chicken (ditto), eggs (excluding the yolk), milk (yogurt can reduce lactose intolerance), beans (well, mainly fart), etc. 7, drink more porridge is not easy to be hungry. The study found that the intake of the exact same food: a group of people is directly solid eaten, two hours the stomach emptied and began to feel hungry; another group of people do well and then beaten into porridge with a blender to drink, four hours to empty. The reason is that the water ingested separately from the solid food will be quickly drained away, leading to rapid narrowing of the stomach emptying. And the water inside the porridge can not be quickly drained away, the food to the stomach is more full, not easy to hungry. Add: so sick more porridge, people would have no appetite, the stomach is also slow to empty, but eat less, feel very unreasonable ah. It’s a bit unattractive to beat into porridge, so it’s recommended to eat slowly, chew slowly, and use the mouth bar to stir the food evenly into the surimi before swallowing. 8, drink more low-fat milk, can reduce fat absorption. The calcium in low-fat dairy products will combine with the fat in food to form substances that are not easily absorbed by the human small intestine and eventually excreted from the body. Faced with the exact same recipe, just add some low-fat dairy products, the final excretion of fat content will be increased by 100%. This is about 160g of fat a month, or 2kg of fat a year. 2kg is a lot of oil, see the video. Addendum: Considering that low-fat dairy products contain very little fat, the extra fat excreted should be fat from other foods. Low-fat dairy products include: skim milk, low-fat yogurt, whipped cream, dry cheese, etc. Also, there are studies that suggest that the fat in dairy products actually helps break down excess fat in the body, so one should drink less low-fat milk and more non-skimmed milk. From a pragmatic point of view, my personal advice is to drink whatever you like, anyway, it’s all about making money. 9, exercise when burning fat may not be much, but the subsequent burning is very considerable. Generally speaking, brisk walking for 90 minutes, about 19g of fat can be consumed, equivalent to a packet of potato chips. And eat a packet of chips takes about 90 seconds or so. The world is too gray. The good news is that after the first day of exercise, the next day do nothing but lie down for 90 minutes, it burned 49g of fat. This phenomenon is called “after burn after burn”, the principle is that the body’s carbohydrate in the exercise is depleted, the body needs 22 hours to replenish back, during this period had to burn more fat. Addendum: I personally have always believed that aerobic weight loss is far less effective than weight bearing. The increase in muscle brings about a lasting increase in basal metabolic rate, and definitely lying and sitting and shitting are burning fat. In addition, there is a view that jogging for 30 minutes after maintaining a 60% maximum heart rate will have 1/2 of the calories from fat, is the ideal fat loss strategy. This view is right, but what you are not told are two things: (1) you burn very little fat at that time, mainly depending on the subsequent burning; (2) 1/3 of 100 calories is also much larger than 1/2 of 10 calories. So for running personal advice is, in the absence of injury under the shake off the run, do not jog, to the maximum speed of about 60 to 80%. The “oxygen debt” you owe when running will be made up later, the calorie consumption is very considerable. 10, even if you do not go to the gym, just usually move more, calorie consumption will also increase significantly. How small is a small amount of activity? With the mouse or jerking off is not very good, unless you mouse heavy enough tube long enough. What you really need is to take the elevator less and take the stairs more, walk back and forth when talking on the phone instead of sitting, talk while shopping instead of sitting at the table, etc. Every day about 200 calories more consumption, adhere to a year is equivalent to about 12 kg weight loss. Add: Stand for a while after eating and walk around. Drink more water and go to the toilet more often when you work. Home to put on some dynamic music twist, are a good choice.