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MindMap Gallery My last weight loss book
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My last weight loss book
The mind map of my last weight loss book. The core of weight loss is how you can ultimately change your appetite, taste preferences, eating habits, and even mentality and living habits through weight loss, so that you can change yourself from a fat person to a fat person. The state of a thin person, and then maintain the weight naturally and comfortably.
Edited at 2023-10-20 22:07:45
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My last weight loss book
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- Outline
My last weight loss book
Chapter 1: Being fat is a heart disease
The first special weight loss advice: Temporarily block out all unnecessary interpersonal relationships
The second special weight loss advice: develop good hobbies
The third special weight loss advice: read more books
To lose weight, the first thing to solve is the psychological and mentality problems.
The core of weight loss is how you can ultimately change your appetite, taste preferences, eating habits, and even mentality and living habits through weight loss, so that you can change yourself from a fat person to a thin person, and then naturally and comfortably Maintain weight.
There is no fat that cannot be lost, there is only one kind of fat in the world
As long as the caloric intake is significantly less than the energy consumed, the body's energy reserves must be used, mainly fat.
Obesity caused by disease or drugs is fundamentally a problem of caloric difference
The drug increases appetite and allows the user to increase caloric intake.
As long as your caloric intake is significantly less than your expenditure, you will lose weight, without exception.
When losing weight, don’t pursue the best results, and don’t set weight loss goals.
You are continuing to lose weight and you are on the way to becoming thinner. This is the key.
A poorly executed weight loss diet is better than a no weight loss diet at all.
What you have to do is to find a suitable way to lose weight in your current life and work situation. You can lose weight as much as you can. Don't be afraid of slowness. As long as you lose weight steadily and develop in a good direction, it will be good.
Losing weight that will come back is real weight loss
When losing weight, rebound should be allowed, as long as the rebound is within a reasonable range and is controllable.
When you lose weight, you are afraid of psychological breakdown. Once you give up on yourself and overeat, your weight loss will be completely over.
Real and reasonable weight loss should be a wave-like process, with rising and falling processes. During this process, body fat should be allowed to rebound slightly, as long as the general direction is downward.
Most weight loss plateaus are false plateaus
If a person loses weight, the body really does not want it to continue to lose weight, and will stabilize the weight through various adjustment mechanisms.
Under the condition of maintaining health, when a person loses weight to a certain extent and the body fat rate is very reasonable, there is no more room for healthy weight loss, and he cannot lose weight anymore.
By solving problems such as diet type, food amount, daily activities, exercise, etc., you can break through several so-called weight loss plateaus.
Lose weight, don’t count calories
Most people have very large errors in estimating the calories of food, and it is easy to miscalculate the calories of food.
Some foods are easy to ignore if you think they are not high in calories. But they are actually very high in calories, like the most underestimated sauce. salad dressing.
It's very easy for dieters to miss what they eat.
The caloric data on the APP is wrong.
Chapter 2: Lose weight, don’t just look at weight
Losing weight does not mean losing weight
Only losing fat is called losing weight
Building muscle and weight will not make you fat, but will help you lose weight.
Because the more muscles there are, the higher the basal metabolic rate is and the more calories are consumed during daily activities.
If you lose one pound a day, what will you lose?
One kilogram of adipose tissue in the human body can generally store 7,700 kcal of calories.
7,700 kcal is approximately equivalent to 13 pounds of rice and 16 burgers.
Jogging can only burn 300 kcal for 1 hour
To consume 7,700 kcal through dieting, an adult woman would need 5 days without eating at all.
In times of food shortage, fat can be used to save lives.
The water content of fat is very low, only about 10%
When many people lose weight, what exactly are they losing due to rapid weight loss? Mainly moisture
glycogen
It is sugar stored in the body, mainly in the muscles and liver
What is stored in muscles is called muscle glycogen, which is most needed when people do exercise of moderate or higher intensity.
What is stored in the liver is called glycogen, which is needed to stabilize blood sugar between meals.
The body stores 1 gram of glycogen. Also store 3 grams of water.
The human body can generally store 400-500 grams of glycogen
For the same weight, fat has more than twice as many calories as sugar.
Methods to lose weight quickly often require excessive dieting or a significant reduction in carbohydrate intake, or extensive exercise.
Can cause a rapid decrease in the body’s glycogen stores
For every 1 gram of glycogen the body stores, it must also store 3 grams of water.
Glycogen reserves in muscles can be reduced by 60%-70% with only 3-5 days of low-carb diet or significant dieting, coupled with a lot of exercise.
The changes in liver glycogen are more obvious. It only takes one day of excessive dieting or fasting to basically deplete liver glycogen.
The body loses a large amount of glycogen, and at the same time it also loses the water attached to glycogen, which will inevitably lead to rapid weight loss. This is one of the important ways for the body to lose water when losing weight rapidly.
Excessive dieting can easily lead to insufficient protein input. The body needs protein all the time to maintain physiological functions. In this case, the body has no choice but to meet its protein needs by breaking down and consuming its own protein, which is one of the main reasons why the body loses protein.
Wrong weight loss methods will reduce the internal organs.
Excessive dieting can even cause the breakdown of heart proteins.
Excessive dieting or insufficient carbohydrate intake will cause insufficient sugar storage in the body, and the body will convert protein into glucose.
It is impossible for the body to supply all energy with fat. Generally, sugar and fat supply energy at the same time. When sugar is gone, protein has to be used instead.
Eat more carbohydrates
Weight loss, if it results in a large loss of body protein, will also reduce blood volume
Muscles contain a large number of blood vessels. If the muscles were gone, there would not be as much blood needed to supply oxygen.
Lose weight quickly, losing glycogen, protein, blood volume and water
About 70% of muscles are water
If your weight stays the same during weight loss, does that mean you have failed?
Using healthy weight loss methods Your weight may not change much during the first few weeks of weight loss.
In the early stage of weight loss, the weight does not change. It may be that the increase in lean body mass offsets the decrease in fat.
Building muscle is the single most important way to increase lean body mass.
Strength training not only reduces fat more, but also adds a lot of muscle, making it easier to lose weight in the future.
Endurance training only reduces fat, not gains muscle.
Exercise will increase muscle glycogen reserves, which is an exercise application of the body.
Proper exercise combined with a medium-to-high carbohydrate diet can cause excessive storage of muscle glycogen, and sometimes the storage can even more than double.
Increase in blood volume
For people who do not exercise regularly, their blood volume will increase by 500 ml in the first week of aerobic exercise.
When it comes to losing weight, what should you look at if you don’t look at your weight?
BMI body mass index, weight divided by height squared, unit is KG/M2
A BMI of 18.5-24kg is considered a normal weight
A BMI of 24-28kg is considered overweight
More than 28kg is obese
Can a body fat scale accurately measure your body composition?
No, in order to create a selling point, some body fat scales claim to be able to measure visceral fat and even bone density, but in fact they cannot do this at all.
Accurately measure body composition
In the past, the underwater weighing method was generally used to measure the volume of the subject through underwater weighing, then calculate the body density, and then calculate the fat content through a formula.
Later, a method of measuring human body volume through gas displacement appeared, called the space capsule method.
More accurate methods are CT and magnetic resonance imaging (MRI), both of which can directly measure body composition and can accurately measure visceral fat data.
The standard theoretical human body model of Westerners: the adult male
Muscle ratio is 43%
Essential fat is 3%
Storage fat is 14%
Bones are 15%
Other organizations are 25%
Buy a cheap and easy-to-use fat caliper
Find several points on the belly, thighs, and arms, and the position of the clamp should be fixed each time.
For example, the location of the mole on the arm
Do not clamp for too long, otherwise the fat tissue may be sunken, resulting in inaccurate measurement data.
As long as the technique and position are fixed for the same person, his fat change trend can be accurately reflected.
Waist circumference has not changed, indicating that visceral fat has not changed either.
If your waist circumference does not change much, your subcutaneous fat does not change much, but your weight drops significantly, it means that you are using the wrong weight loss method.
Chapter 3, Lose Weight Quickly--A Weight-Tricking Game
Why rapid weight loss = rapid regain?
Excessive dieting or excessive exercise
rapid weight loss
Can't persist for a long time
Return to reduced diet or exercise
Rapid weight regain
A safe and healthy weight loss plan is to reduce calorie intake by 300-500 kcal per day and lose 0.5-1kg of weight per week.
If a weight loss agency promises to lose weight quickly, then the weight loss method it uses can be considered an unhealthy weight loss method.
Why does the faster you lose weight, the faster you regain it?
Rapid weight loss can cause a person to lose a lot of lean body mass
The loss of lean body mass will bring about a decrease in basal metabolic rate, which will cause less and less calorie consumption, making it increasingly difficult to lose weight.
Among lean body mass, the most noteworthy thing is muscle. Muscle is a metabolic powerhouse and consumes a lot of oxygen.
Lose 1kg of muscle. The basal metabolic rate will generally be reduced by 70 kcal/day
If you lose 3 kilograms of muscle, you will consume 200 fewer calories per day.
Lose weight without losing visceral mass, which is important to maintain basal metabolic rate.
The metabolic rate of the brain, heart, liver, and kidneys is 15-40 times that of muscles.
Low caloric intake or low protein intake can easily lead to loss of visceral mass.
Low-protein diets may be more likely to cause visceral mass loss than low-calorie diets.
Lean body mass also contributes significantly to fitness thermogenesis.
The human body regulates caloric consumption in order to maintain energy balance.
When food is insufficient, reduce consumption.
When eating too much, increase consumption.
The goal is to stabilize weight
There are dangers in losing weight quickly - weight loss cannot be at the expense of health
Rapid weight loss can easily lead to menstrual disorders and osteoporosis in women
How to prevent
Don't eat too few calories.
Carbohydrates and fats must be kept in certain amounts.
Consume no less than 50% of total daily calories from carbohydrates
Fat not less than 15%
Losing weight quickly may destroy your immune function
If you eat too little and are malnourished, your immune function will definitely suffer.
Malnutrition, cold, and excessive fatigue can lead to a decline in immune function, excessive reproduction of viruses, and disease.
People who exercise excessively have lower immune function than ordinary people.
Blood sugar concentration will be significantly reduced after long-term exercise. Blood sugar is the energy source of many immune cells. If blood sugar is low, immune cells will "starve" and immune function will be affected.
Excessive dieting can lead to increased cortisol secretion.
The main function of cortisol is to break down protein, inhibit protein synthesis, and use protein to produce sugar.
Aerobic exercise of moderate intensity and above, and strength training will cause an increase in cortisol levels.
Rapid weight loss is based on excessive dieting and excessive exercise, which will have a double blow to immune function.
How to prevent
Avoid excessive dieting and exercise moderately
For ordinary people, for the purpose of health care, 30 minutes of aerobic exercise a day is enough.
For the purpose of losing weight, generally 60 minutes of exercise every day is enough.
carry out nutritional intervention
People who exercise regularly must consume enough sugar (carbohydrates, fruits, potatoes, beans)
People who exercise regularly should not consume too much fat.
Ordinary people who exercise to lose weight do not need to consider the issue of sugar supplementation when doing exercises of less than moderate intensity.
Only slow weight loss is real weight loss
Chapter 4 Mastering Exercise and Losing Weight from Scratch
There is no exercise that cannot lose weight, and there is no exercise that is best for losing weight.
Any exercise can help you lose weight
continuous aerobic exercise
Walking, brisk walking, running, cycling, swimming, rowing machine training, aerobics.
Moderate to high-intensity aerobic exercise is highly effective in losing weight
It is generally believed that exercise with 65% of the maximum oxygen uptake is the most efficient in burning fat.
174*0.65%=113
maximum heart rate
207-0.7Xage
207-0.7x47=174
35%-59% of maximum heart rate, low-intensity exercise
60%-79% of maximum heart rate, moderate intensity exercise
At least 5 times a week, 60 minutes each time
80%-89% of maximum heart rate, high-intensity exercise
Exceeding 90% of the maximum heart rate is ultra-high-intensity exercise
Moderate-intensity aerobic exercise is generally best arranged at least 5 times a week, 45-60 minutes each time
Low-intensity aerobic exercise should be arranged at least 5 times a week, 90-120 minutes each time.
High intensity intermittent exercise HIIT
Sometimes you do high-intensity exercise, and sometimes you do low-intensity exercise. The exercise time of the same exercise intensity ranges from a few seconds to a few minutes.
High intensity should reach 90% of the maximum oxygen uptake
advantage
easy to persist
Weight loss may be more efficient
High intensity exercise can increase muscle mass
Excellent performance in fat consumption after exercise
Excess oxygen consumption after exercise
After exercise, there is a stage when the body’s oxygen consumption increases
Excessive oxygen consumption after exercise is generally based on fat consumption.
The greater the intensity of exercise, the greater the total amount of excess oxygen consumption after exercise and the longer the duration.
The longer the exercise time, the longer the duration of excess oxygen consumption after exercise is generally.
At least moderate-intensity exercise is required, and prolonged exercise time can lead to an increase in excess oxygen consumption after exercise.
Another way to increase excess oxygen consumption after exercise is to do intermittent exercise
Just exercise for a while and rest for a while
Generally, it takes 6 times a week for at least 20 minutes each time to see obvious results.
Strength Training
After a good strength training session, the increase in basal metabolic rate can be maintained for 48 hours after exercise.
Helps sustain weight loss
Do strength training, usually at least 3 times a week, with a total of 16-20 groups each time, which is basically enough.
Fragmented activity weight loss method without exercise--NEAT weight loss method
The core is nothing more than walking as much as possible, standing as much as possible, and moving as much as possible.
For men to exercise to lose weight, strength training or high-intensity intermittent exercise is more suitable.
For women to exercise to lose weight, it is more suitable to choose continuous aerobic exercise.
The ideal situation is to consume 2000-2500 kcal per week through exercise
Introduction to strength training
The first step is to choose training areas
The second step is to choose training actions
Step 3: Determine the weight
seven basic elements
training frequency
How many times per week do you train each muscle part?
Train one muscle area once a week
action
For strength training with the purpose of losing fat, it is enough to select 2-3 movements to target the muscles in one part of the body.
From the perspective of fat loss, compound movements of large muscle groups with fixed equipment are preferred.
The advantage of fixed equipment is that it is safe and easy to use
large muscle groups
chest
Practice chest clamping
chest press exerciser
dumbbell fly
back
high pull down
seated rowing
dumbbell row
Leg buttocks
machine leg press
Dumbbell lunges
barbell squat
More calories burned during and after training
Do 3 movements for each part of the muscle, 4 groups of each movement (including warm-up group), the total number of groups is 12 groups
Arrange strength training three times a week, training one part each time.
load
For the purpose of fat loss, it is recommended that novices use a load of 20-25RM.
If a set can be repeated up to 20 times, it will be boring. This weight is the load for doing 20RM of this action.
Action speed
Generally, it takes 1-2 seconds to lift it up and 1-2 seconds to put it down, which is basically it.
frequency
How many times each group is done is the number of reps
The number of times in each set of strength training is closely related to the load.
For example: if you can only do 10 reps at a time and then never do them again, then the number of times in each set is 10 reps.
Number of groups
For strength training aimed at fat loss, it is more appropriate for novices to do 3 sets of each movement.
Before doing the movements, it is best to warm up by doing a set of the same movements with a smaller weight.
Rest between sets
For strength training with the purpose of losing fat, you usually need to rest for 90-120 seconds.
Chapter 5, the previous part of the modular diet--How much should you eat to lose weight?
The modular diet is a typical slow weight loss. The weight loss is slow, does not affect your health, and is easy to maintain.
The modular diet has 3 steps in total
The first step is to calculate your daily caloric consumption and determine how many calories you should consume in a day based on the set caloric gap.
In the second step, select several portions of ingredients from the modular ingredient list based on the calculated calories.
The third step is to process the ingredients according to your own taste
There are three major parts of human body’s caloric consumption:
basal metabolic rate
Accounting for 60%-75% of total calorie consumption
The amount of calories a person consumes by lying down without doing anything else
thermic effect of food
Generally accounts for 10%
Eating will cause the human body to consume calories. For example, when a person eats food, the food must go through a series of processes such as digestion, absorption, transportation, and storage of energy substances and nutrients. These processes all consume calories.
Fatty foods generally have the lowest thermal effect, only 0%-5%
The thermic effect of carbohydrate foods is generally 5%-10%
Protein foods have the highest thermic effect, generally 20%-30%
Activity heat consumption
Generally accounts for 15%-30%
Basal metabolic rate BMR
age
The older you are, the lower your BMR is.
BMR decreases by 1%-2% every 10 years
gender
Men have higher BMR than women
lean body mass
The greater the lean body mass, the more calories are burned
High-intensity exercise can increase the basal metabolic rate and increase caloric consumption when people are not exercising.
How to calculate daily calorie consumption?
Mao Deqian formula
Suitable for people aged 20-45 years old
Male: Basal metabolic rate = (48.5*W 2954.7)/4.184
W = body weight in kilograms
Basal metabolic rate * activity factor = daily caloric expenditure
(48.5*100 2954.7)/4.184=1865 kcal
1865*1.9=3543 kcal
Female: Basal metabolic rate = (41.9*W 2869.1)/4.184
W = body weight in kilograms
Chapter 6, the second part of the modular diet--how to use the modular food list
The reasonable rate of weight loss is to control weight loss within 1 kilogram per week.
One kilogram of fat in the human body stores 7000-7700 kcal.
The total daily caloric deficit should be around 1,000 kcal.
In terms of diet, eat 500 kcal less per day
In terms of exercise, increase exercise consumption by 500 kcal per day.
heat unit
Calories
1 calorie can only raise 1 gram of water by 1 degree
1 kcal can raise the temperature of 1 liter of water by 1 degree
1 gram of fat has 9 calories
1 gram of protein has 4 kcal
1 gram of carbohydrates has 4 kcal
Diet structure conducive to weight loss
Low fat, medium to high protein, medium to high carbohydrate, more fruits and vegetables, more whole grains
You should eat more vegetables and fruits
It is not recommended to eat too much meat, nuts, and vegetable oils.
Important points to note
Each of the 9 major categories of ingredients must be selected, and you cannot miss any of them.
First choose what you want to eat today, and then calculate the calories. If it is not enough or exceeds the amount, make fine adjustments.
The quantity can be reduced, but the variety should not be reduced as much as possible
For snacks, you can choose egg whites. Egg whites only have protein and water and are a very good source of protein.
Advantages of the Modular Diet
Dietary caloric intake is accurate
save trouble
Nutritional balance
Reasonable calories
Reasonable diet structure
High degree of freedom
How to pay attention to dietary nutrition
Cereals and potatoes
Whole grains are best.
Such as millet, corn, oats, brown rice, whole wheat flour, etc.
Potatoes mainly include potatoes, sweet potatoes, taro, yams, cassava, etc.
Sweet potatoes can promote intestinal peristalsis and prevent constipation.
Eat more than 2 types of cereals and potatoes every day
vegetables and fruits
Eating more vegetables and fruits can reduce the risk of various chronic diseases, such as cardiovascular disease, cancer, and diabetes
Eat as little pickles as possible
Dark vegetables have higher nutritional value than light vegetables
Eat more than 4 types of vegetables, fungi and fruits every day
Meat, eggs, milk
When eating meat, it is recommended to mainly white meat.
White meat is the meat of poultry, fish, shrimp, crab and shellfish
Red meat, that is, pork, beef, mutton, venison, rabbit
The main benefit of white meat is that it is generally lower in fat.
It is very important to drink more milk and eat more dairy products
Calcium supplement
Eat more than 4 kinds of poultry, fish, eggs and milk every day
Nuts and legumes
Eating nuts regularly can reduce the risk of cardiovascular disease and improve blood lipid problems.
Eat more than 2 types of beans and nuts every day
set point theory
Everyone's weight has a set point. At this point, the body will maintain the weight relatively stably. If it is higher or lower than this point, the body will find a way to adjust the weight back to the so-called set point.
The diet structure itself is unreasonable
It is recommended to change the diet structure first and eat according to the ingredients and limited portions in the modular ingredient list.
No need to make any calorie deficit
This will give you a good weight loss effect
sedentary lifestyle
It is recommended to maintain the same diet first and add 1 serving of NEAT exercise at the same time
It can also help you lose some weight.
Chapter 7: The whole world is lying to you - Who should I believe in weight loss knowledge?
Losing weight is hard and there are no shortcuts.
What should I do if I want to lose weight?
The only way is to strictly control your diet and combine it with exercise.
If given the choice of fairy tale, no one likes reality.
This is why pseudoscientific weight loss is so popular.
In the world of pseudoscience, there are only unimaginable things and nothing impossible.
Why is it easy to cheat when trying to lose weight?
Most people only believe in weight and think that losing weight means losing weight. As long as the weight is reduced, weight loss will be successful.
There are many ways to lose weight quickly, and losing water is the best one.
Of the ways to lose water, a low-carb diet is the best.
For every 1 gram of glycogen the body stores, it must also store 3 grams of water.
Glycogen reserves in muscles can be reduced by 60%-70% with only 3-5 days of low-carb diet or significant dieting, coupled with a lot of exercise.
The changes in liver glycogen are more obvious. It only takes one day of excessive dieting or fasting to basically deplete liver glycogen.
The body loses a large amount of glycogen, and at the same time it also loses the water attached to glycogen, which will inevitably lead to rapid weight loss. This is one of the important ways for the body to lose water when losing weight rapidly.
Many people only focus on the short-term effects of weight loss, but few regard weight maintenance as a key measurement condition for successful weight loss.
True weight loss success is maintaining the weight after you lose it.
Limits to scientific development.
Science is not omnipotent. Many of the most basic questions are still unclear.
Areas that are unknown to science or are controversial provide opportunities for pseudoscience to gain ground.
The most appropriate amount of carbohydrate intake is that the calories consumed through carbohydrates account for 50%-55% of the daily calories.
Ten factors why weight loss is unsuccessful
Protein intake proportion is too small, which is not conducive to weight loss
This causes the body to consume too much body protein
A large proportion of fat intake is not conducive to weight loss
Insufficient carbohydrate intake will lead to faster short-term weight loss, but it is not easy to sustain.
Total daily caloric intake is very important.
Skipping breakfast and reducing the number of meals are not conducive to weight loss
Ignore non-exercise heat expenditure
For women to lose weight, continuous aerobic exercise is more suitable.
Exercise time must be sufficient
Basal metabolic rate is determined by genes
Fatness or thinness is largely determined by genes
Practice is the only criterion for testing truth
Scientific weight loss theory comes from practice
double blind experiment
It is very easy to take detours when putting personal experience above scientific theory to guide weight loss.