We have found that more than half of patients with polycystic ovary syndrome (PCOS) are obese (BMI ≥ 25 kg/m2), and we are well aware that many PCOS patients can achieve the therapeutic effect of restoring ovulation and lowering androgens simply by making lifestyle adjustments and losing some weight. So the question is, do you really know how to lose weight in a healthy way? Is it really as simple as “keep your mouth shut and your legs open”?
Common weight loss misconceptions to be careful
1, fat is the twin brother of obesity, only with fat “insulation”, can get a slim body – wrong!
In fact, fat does not always play the opposite role in the weight loss process. Not only is the fat consumed not quickly converted into fat and stored in the body, but the breakdown of fat also inhibits the synthesis of fat in the body to some extent.
Corn oil and olive oil, which contain a single non-binding fat, have the effect of reducing LDL, which is the ideal cooking oil for weight loss and bodybuilding. In addition, fatty foods are resistant to digestion and hunger, and can reduce the intake of starchy foods as well as snacks after consumption, which plays a positive role in weight loss.
Some dieters use snacks to control food, resulting in weight gain and loss. Therefore, the intake of the right amount of fat not only does not affect the body shape, but also has a beneficial effect on bodybuilding.
2, obesity is the accumulation of nutrition, so can not eat nutritious food – wrong!
In fact, some people’s bodies are obese, not a single accumulation of nutrition, to a large extent because of the lack of nutrients in the diet can make fat into energy. Only when people in the body to release energy when the fat can be reduced.
In the process of converting body fat into various types of energy, a variety of nutrients must be involved. These nutrients include vitamin B2, vitamin B6 and niacin.
Foods that are rich in these nutrients are often dairy, various soy products, peanuts, eggs and animal liver and meat, which dieters are reluctant to ask for. If the lack of such nutritious food, the body fat is not easily converted into energy, so that the body fat accumulation to obesity.
3, drinking water will make the body fat, to lose weight can not drink water – big mistake!
In fact, only the lack of water will cause the body to accumulate water as compensation, and make the body more easily accumulate fat, resulting in obesity. Insufficient drinking water may also cause the body’s metabolic function disorders, resulting in more energy absorption, less release.
So for dieters, not only does not drink enough water to achieve the purpose of weight loss, but also to cause more serious damage to health!
4, eat spicy food can lose weight – not necessarily & not recommended!
Statistics found that Thailand India and other places rarely out of fat people, so it is inferred that they are usually spicy related. Because it is easy to eat spicy sweat, and eat a little that people have a feeling of fullness, so there is a weight loss effect. But in fact, it is still considered to lack a convincing enough basis to support this view.
At the same time, eating spicy food for a long time will affect the function of the stomach, there is a risk of stomach pain or even stomach bleeding. And eating too much stimulating food will also make the skin rough and even acne, which is definitely not worth the loss!
How can I lose weight scientifically?
Diet principles
1, control staple foods and limit sweets
If you have a large amount of food, you can use the decreasing method of staple food, subtracting 50 grams from three meals a day. For starchy and very sweet food such as sweet potatoes, potatoes, lotus root powder, jam, honey, candy, preserves, cream of wheat, juice sweets, eat as little as possible or not. Side food can be lean meat, fish, eggs, soybean products and vegetables and fruits containing less sugar.
2, reduce the intake of calories
Nutritionists believe that no matter what you control – protein, carbohydrates or fat, the ultimate reduction is the intake of calories. If a person consumes 800 calories less per day, you can lose 10 pounds in 6 weeks; 500 calories less, you can lose 10 pounds in 2 1/2 months. But do not lose weight too quickly, otherwise it is very dangerous. It is important to know that each person should take at least 1200 kcal per day, if the body is supplied with too few calories; it will lose muscle. Muscle is the key to the body to consume calories and promote metabolism.
3.Reduce the intake of food
To reduce weight, without giving up the favorite food, it is important to control. If you prefer a certain food and consume a large amount, then we should pay attention to reduce the amount of each time. Instead of eating 200 grams of meat four times a week, you can eat 100 grams each time, which will reduce your calorie intake by 1,200 kilocalories and result in a significant weight loss in about seven and a half months. It is recommended that dieters keep a scale in the kitchen, post a reminder sign and pay attention to remind themselves of the weight of the food they consume.
Exercise principles
1, exercise should be diverse
Every time you go to the fitness center to do exactly the same exercises, the same amount of exercise, the fat burned will be less than once. This is why every weight loss is more effective in the early stages. If you choose jogging today, tomorrow you should try aerobics or swimming, the most important thing is to change regularly, to give the body different stimuli, the consumption of calories will also go up in a straight line.
2.Supplement some protein before exercise
Protein can instantly improve the vitality of the body. If you eat a snack containing high-quality protein 90 minutes before exercise, such as eggs, sesame seeds, walnuts, etc., then the same weight lifting exercise, your load capacity will improve, the body burned calories naturally more than usual. However, eating should not be too close to the exercise time.
3, maintain the training interval
People have to exercise continuously for more than 40 minutes before the fat will start to burn. The best way to reduce fat is to stretch the exercise time as long as possible. Try interval training, the exercise program in several segments to complete, rest breaks and then exercise. For example: practice on an exercise bike at 7 km/h for 2 minutes, then at 5 km/h for 2 minutes, then back to 7 km/h, and so on for 45 minutes.
4.Healthy and reasonable diet
Eat more vegetarian food, less meat and starchy food, but not excessive dieting, otherwise it will hurt the body.
5.Warm up before exercise
Fat consumption requires a long process, and so you feel warm and slightly sweating, your fat just entered the burning state, and this process takes 15-20 minutes, that is, warm-up. Simply put, you ride a bike for 30 minutes, but the first 20 minutes are “nothing”. Do some strength training first, muscles are the body’s heaters, 10 minutes to complete the warm-up, so that when you start cycling, the whole process is burning fat.
6.Exercise in the morning
Fat is a bully and a softy. When you feel tired, it will be in your body unscrupulous accumulation, on the contrary, when the spirit is full it will have nothing to hide. Kinesiologists believe that exercising in the morning keeps your metabolism at a high level throughout the day, and the more energetic your body is, the more calories you will burn. Spring is relatively poor air, after 7 o’clock exercise can avoid the peak of air pollution.
7.Focused attention
Intention is amazing, especially when it comes to exercise. When exercising, you should focus your attention. If the exercise to a part of the body muscles, then the whole body’s attention and feeling should also focus on that part, the exercise effect will be better. When carrying out leg exercises, combined with the movement, the focus of attention on the abdominal muscles, gluteus, you can improve the strength of these muscles, so that your pace is more firm and powerful.
8, consciously exercise more upper arms
The fitness trainer told me to swing my arms dramatically while running, but I thought that looked funny. Listen, the trainer is right, this will allow you to consume the same amount of energy, complete the whole body movement, the upper and lower body at the same time heat, producing a 1 + 1 > 2 effect. The correct arm swing: elbows bent about 90 degrees, arm swing, should be from 15-20 cm behind the hip, forward to the height of the chest can be.
9.Breathe through your nose
When exercising, breathe in and out through your nose, rather than your mouth, which stabilizes your heart rhythm. You know, when the heart rate reaches a certain rate, you will feel out of breath, the idea of giving up. In contrast, controlling your heart rhythm can improve your body’s endurance, effectively extending your exercise time by 15-20 minutes and burning more calories. At the beginning you will feel uncomfortable, do not be discouraged, after 6-8 times practice you will slowly get used to it.
10, do exercise on the beach
This rule of consuming more calories is simple to remember: the softer the ground of the sports field, the more calories you may consume. For example, a brisk walk or jog on the beach, grass, will be more effective than doing the same exercise on hard ground. The softest thing is water, so the water exercise also burns the most calories. Try stepping in your own bathtub and you’ll see.
Post-exercise precautions.
Do not eat within 30 minutes after exercise. Because at this time the gastrointestinal blood vessels are in a state of contraction, eating will affect digestion.
The body is acidic after exercise, so eat more fruits and vegetables and other alkaline food.
After exercise can not drink a lot of water, because the water absorbed by the stomach and intestines into the blood, will increase the amount of blood circulation, resulting in heart burden. In addition, the temperature of drinking water should be controlled at 8℃-14℃, and not more than 800ml per hour.