Wondershare EdrawMind
MindMap Gallery My Last Weight Loss Book
- 19
My Last Weight Loss Book
The whole book refers to tens of millions of words of domestic and foreign scientific research reference materials, and is highly scientific. Author: Looking up at the trailing clouds Basic concepts of scientific weight loss
Edited at 2022-02-20 13:39:06
- bacteria
This is a mind map about bacteria, and its main contents include: overview, morphology, types, structure, reproduction, distribution, application, and expansion. The summary is comprehensive and meticulous, suitable as review materials.
- Plant asexual reproduction
This is a mind map about plant asexual reproduction, and its main contents include: concept, spore reproduction, vegetative reproduction, tissue culture, and buds. The summary is comprehensive and meticulous, suitable as review materials.
- Reproductive development of animals
This is a mind map about the reproductive development of animals, and its main contents include: insects, frogs, birds, sexual reproduction, and asexual reproduction. The summary is comprehensive and meticulous, suitable as review materials.
My Last Weight Loss Book
- bacteria
This is a mind map about bacteria, and its main contents include: overview, morphology, types, structure, reproduction, distribution, application, and expansion. The summary is comprehensive and meticulous, suitable as review materials.
- Plant asexual reproduction
This is a mind map about plant asexual reproduction, and its main contents include: concept, spore reproduction, vegetative reproduction, tissue culture, and buds. The summary is comprehensive and meticulous, suitable as review materials.
- Reproductive development of animals
This is a mind map about the reproductive development of animals, and its main contents include: insects, frogs, birds, sexual reproduction, and asexual reproduction. The summary is comprehensive and meticulous, suitable as review materials.
- Recommended to you
- Outline
"My Last Weight Loss Book"
CHAPTER 1 Lose weight, don’t just look at weight
Lean body mass: body weight excluding fat storage
Lose weight ≠ lose weight
Rapid weight loss is mainly due to the loss of glycogen and protein. Along with losing a lot of water
Muscle glycogen & liver glycogen
1g of glycogen carries 3g of water
Fat loss is very slow
subtopic
Consume 1kg of fat = consume 7700Kcal
Fat does not easily lead to weight gain
Fat has high heat density
Fat stores less water
Principles of rapid weight loss
Reduce carbohydrate intake and exercise regularly
Rapid decrease in body glycogen stores
The body loses large amounts of glycogen and also loses the water that glycogen carries.
Lose a lot of protein
Protein in muscles Protein in internal organs
Excessive dieting leads to insufficient protein intake
Excessive dieting leads to insufficient glycogen storage
Blood sugar decreases and the body undergoes gluconeogenesis convert protein into glucose
decreased blood volume
Because of muscle & visceral protein loss, Does not require large amounts of blood oxygenation
Changes in weight during weight loss
weight gain
Muscle gain > Fat loss
Increased lean body mass
Increased muscle glycogen stores
n*3g
No change in body shape, increased fat
Adjustment
increased blood volume
weight loss
Muscle gain < fat loss
Adjustment
Muscle and fat loss at the same time
Increase protein intake and add anaerobic exercise
If there is no change in weight over a long period of time, the method may be wrong.
Weight loss data
BMI
body mass index
weight/height squared
Not an absolute standard
1. Not distinguishing between fat and muscle
2. Does not distinguish the location of fat distribution
Fat loss, lean mass gain = perfect weight loss
body fat percentage
BIA test
Too many influences, not accurate
body fat clamp
The measurement position method needs to be fixed
Measure circumference
Important measurements such as waist circumference
CHAPTER 2 Lose weight quickly - a weight-breaking game
The purpose of losing weight
Losing weight is not a sprint, it’s a marathon
Why Losing Weight Fast = Gaining It Back Fast
If you lose weight quickly, you will gain it back quickly.
Dehydration through a low-carb diet
Rapid weight loss method:
excessive dieting
Restrict certain dietary nutrients
excessive exercise
Excessive dieting & excessive exercise → rapid weight loss → Unable to persist for a long time→Restore diet & reduce exercise→ Rapid weight regain
vicious circle
Muscle loss, loss of visceral mass => thermogenic capacity ↓ => weight loss becomes increasingly difficult
If you lose weight quickly, you will lose a lot of lean body mass. Causes basal metabolism to decrease.
Calorie consumption is getting slower and slower, making it more and more difficult to lose weight
The most important muscles in lean body mass
For every kilogram of muscle lost, Basal metabolism will decrease by about 70Kcal/day
Muscles not only increase metabolism, It also increases calorie consumption during exercise
Lean body mass is not just muscle mass, but also visceral mass
Internal organs are also mainly composed of protein
Internal organs usually consume more calories than muscles
Some visceral proteins are broken down during extreme dieting
Lean body mass also contributes significantly to adaptive thermogenesis
Adaptive thermogenesis is the body’s attempt to maintain energy balance and regulation of energy consumption
↓Consumption when diet is insufficient Overeating is ↑ consumption
The goal is to stabilize weight
Proper diet control ≠ dieting
Daily caloric deficit <500Kcal
The healthy weight loss rate recommended by the World Health Organization is 0.5kg~1kg/week
The Dangers of Rapid Weight Loss
Decomposition of protein in heart tissue causes severe arrhythmia
Base caloric intake & protein malnutrition leads to protein breakdown in internal organs
Female menstrual disorders & osteoporosis
Rapid weight loss → Low energy available for the body → The body is not equipped to feed offspring → Stop ovulation/endocrine disorders → Menopause
Irregular menstruation weakens the protection of bones by estrogen, leading to an increased risk of osteoporosis
How to prevent
Ensure that the total intake is not lower than the basal metabolism and ensure the intake of carbohydrates & fats
May cause reduced immune system function
Excessive dieting leads to malnutrition
Excessive exercise can also lead to Reduced immunity
After exhaustive exercise, the body's immune system is significantly suppressed.
Exercise will cause a decrease in carbohydrate reserves and affect the function of the immune system.
Excessive dieting and excessive exercise lead to persistently high cortisol
The main function of cortisol is to break down proteins and inhibit protein synthesis
When excessive dieting leads to hypoglycemia, cortisol will rapidly ↑ promote "gluconeogenesis" and stabilize blood sugar.
Excessive exercise can also affect cortisol levels
Chronically high cortisol levels can lead to
muscle loss
central obesity
bone loss
Diabetes susceptibility
Reduced immunity
hair loss
Deterioration of skin
How to prevent reduced immunity caused by rapid weight loss
Avoid excessive dieting
Control psychological stress
carry out nutritional intervention
Regular exercise requires adequate nutrition
There is no need to consider supplementing sugar when exercising at moderate intensity or for too short a time.
Eat 4 to 6 hours before exercise
If you take sugar supplements before exercise, it is recommended to eat some slow-digesting food 1 to 2 hours in advance.
Post-exercise sugar supplement
It is recommended to eat normally as soon as possible after exercise and choose fast carb & low-fat protein
Slow weight loss is real weight loss
Choose a diet that is high in protein, adequate in carbohydrates, low in fat, and low in added sugars
CHAPTER 3 The whole world is lying to you - who should I trust with weight loss knowledge?
Believe in science and identify pseudoscience
Science is "rigorous, many things are still unknown, and a large amount of experimental data is needed to support it."
Pseudoscience is “made up casually without rigorous experimental evidence”
A weight loss method that cannot be used consistently for a long time is unqualified because weight regain is considered
If you want to lose weight, you must first learn to filter information and distinguish authenticity.
It is impossible to lose weight without going hungry, exercising, or relying on weight loss supplements
Pseudo-scientific weight loss likes to simplify and take complex issues to extremes
For example: classify food into good and bad
Because the human body is so complex, weight loss methods vary from person to person.
Individual differences mean that everyone’s weight loss diet will not be the same.
If a recipe/weight loss plan does not distinguish between height, weight, gender, and age, The nature of work, living habits, eating habits, and exercise habits are all unscientific.
Why is it easy to believe in pseudoscience?
Most people only believe in weight
The weight loss cycle is short, just eat less
Many people only focus on short-term weight loss results. rather than regarding maintaining the same species as a key criterion for weight loss success.
How to spot weight loss pseudoscience
If you speak too absolutely, there will often be problems
Views that do not differentiate between specific situations are often unreliable
Experiments are also divided into three, six or nine grades. Be careful with experiments with low credibility.
CHAPTER 4 Lose weight through exercise from scratch
There is no exercise that cannot lose weight
Any exercise can help you lose weight, the only difference is the efficiency
Weight loss exercise methods
continuous aerobic
Although low-intensity exercise has a large proportion of fat function, its absolute value is small, so the weight loss effect is not as good as moderate or above-intensity aerobic exercise.
Aerobic exercise of moderate or higher intensity consumes more calories after exercise
High-intensity exercise can suppress appetite better
How to measure exercise intensity
feel for yourself
Check heart rate
Maximum heart rate formula: 207-0.7*age
Very low intensity: exercise heart rate <35% of maximum heart rate
Low intensity: 35% of maximum heart rate < exercise heart rate < 59% of maximum heart rate
Moderate intensity 60% of maximum heart rate < exercise heart rate < 79% of maximum heart rate
High-intensity exercise: 80% of maximum heart rate < exercise heart rate < 89% of maximum heart rate
Ultra-high-intensity exercise: 90% of maximum heart rate <exercise heart rate
Sustained aerobic exercise is best at moderate intensity
High-intensity intermittent exercise (HIIT in a narrow sense)
Heart rate requirement reaches 90% of maximum heart rate
Intermittent: high-intensity exercise, medium-low-intensity exercise/rest, cycle like this
More efficient in fat loss
Helps improve insulin sensitivity
Helps maintain muscle
Excess oxygen consumption after exercise
The body’s oxygen consumption increases after exercise
High intensity and long exercise time
or intermittent exercise
Resistance exercise (strength training)
advantage
Practice once and the fat loss effect will last for a while
Helps maintain muscle while losing fat
Element: The resistance must be large
A complete strength training session
1.Choose training areas
2. Select training actions
3. Determine the weight
Seven basic elements of strength training
training frequency
The number of times each muscle part should be trained per week and the muscles need to rest
action
Large muscle group compound movements with fixed equipment are preferred
The motion trajectory of fixed equipment is designed
Large muscle groups have more muscles, use larger muscles, and consume more calories.
The chest, back and buttocks are all large muscle groups
Compound movements: multi-joint movements
Use more muscles
Safer than single-joint movements
Recommended actions for beginners
chest
Instrument chest clamp
Instrument chest press
dumbbell fly
back
high pull down
seated rowing
dumbbell row
Buttocks and legs
machine leg press
Dumbbell lunges
barbell squat
load
RM: maximum number of repetitions
Action speed
For fat loss, a medium speed is usually enough.
frequency
Number of groups
For the purpose of fat loss, generally do 3 to 4 groups
Rest between sets
For the purpose of fat loss, generally rest for 90 to 120 seconds.
Fragmented activity weight loss method without exercise - NEAT weight loss method (Non-Exercise Activity Thermogenesis non-exercise heat expenditure)
When there is no time for movement, Lose weight by increasing non-exercise caloric expenditure
Develop good living habits
Sit less and stand more Sit less and walk more Take the elevator less and take the stairs more Walk more and drive less stand and watch tv etc.
How to schedule exercise
Combine your own living habits, work and school arrangements, and health status arrangements, and make adjustments at any time as your physical condition changes after exercise.
Less time in big chunks: HIIT
Have sports basics: strength training
More fragmentation time/moderate health: NEAT
Good cardiorespiratory fitness: other secondary exercises
CHAPTER 5&6 diet
How to eat properly
Calculate daily calorie consumption
Calculate basal metabolism * activity factor
Create an appropriate thermal gap
Calorie deficit <500Kcal per day
Choose good ingredients and processing methods
Vegetables, fruits, nuts and seeds, beans, meat, eggs, milk, staple foods, vegetable oils
What are the calories consumed?
Basal metabolic rate (BMR) 60%
Influencing factors
age
gender
lean body mass
The most important way to improve basal metabolism
other factors
↓
severe dieting Don't like sports female follicular phase low body temperature
↑
full Injury/Infection Increased body temperature Tea/coffee/chili/pepper alcohol/smoking exercise regularly Female luteal phase intense emotions
Basic metabolic formula: Mao Deqian formula
Female: (41.9*weight kg 2869.1)/4.184
Male: (48.5*weight kg 2954.7)/4.184
activity factor
Rest, mainly sitting or lying down: 1.2
Static life, work style: 1.4~1.5
Mainly sitting lifestyle with occasional activities: 1.6~1.7
Stand and walk the main lifestyle: 1.8~1.9
Heavy physical life or work style: 2.0~2.4
Significant physical activity (4 to 5 times a week, 30 to 60 minutes each time): 0.3
Thermic effect of food 10%
Processes such as eating, digestion, absorption, transportation, and storage all require the consumption of calories.
Active and inactive caloric consumption 30%
heat unit
Kilojoules (KJ)
Kcal
1 fat = 9Kcal 1 protein = 4Kcal 1 carbohydrate = 4Kcal
Choose low fat, medium to high protein, medium to high carbohydrate,
How to choose food
Cereals and potatoes
Whole grains should be the basis of staple foods
Eat less refined rice and refined noodles appropriately
Polished rice and noodles will lose a lot of nutrients during processing.
Fast absorption, blood sugar will rise quickly
fruit and vegetable
Is a major source of minerals, vitamins and dietary fiber
Try to choose fresh ones
Dark vegetables are only more nutritious
Choose fruits with low fructose content and low GI
Meat, eggs and milk
Excellent source of protein
Mainly white meat, supplemented by red meat
White meat refers to poultry and seafood
Low in fat
Red meat refers to mammal meat
More steaming, less frying and roasting
Whole eggs should be included in daily meals
Daily intake of milk or milk products
Best source of dietary calcium
beans
soybeans
soy
black beans
Haricot vert
Miscellaneous beans
Red beans, mung beans, peas, chickpeas, etc.
soy products
nut
Must be taken daily
Source of unsaturated fatty acids and vitamin E
CHAPTER 7 I’m not going to lie to you, I’ve verified it myself – is personal experience reliable?
A person's weight or weight is determined by many factors
What suits others may not suit you
Individual Differences
gender
Essential fat for men is generally 3%
Essential fat for women is generally 12%
Women’s fat is related to sex hormones and fertility
race
age
Visceral fat increases with age
After women undergo amenorrhea, estrogen dominance weakens and visceral fat accumulation may increase.
nutritional baseline level
Sports training situation
For the same amount of exercise, for people with regular exercise habits, the excess oxygen consumption after exercise is higher than that of people without regular exercise habits, and the weight loss effect may be obvious.
basal weight
Different basal weights lead to different basal metabolism, and daily caloric consumption varies greatly.
Other individual differences
What "I" think is useful may not necessarily be useful
There are too many factors that affect weight loss. It is difficult to tell which factor plays a decisive role
caloric intake
protein ratio
The protein ratio is too small, which is not conducive to weight loss
fat ratio
The fat ratio is too high, which is not conducive to weight loss
Carbohydrate ratio
Insufficient carbohydrates, rapid short-term weight loss, and high rebound rate
Total calories
Number of meals
Reducing meals is not conducive to weight loss
Calorie consumption
NEAT
exercise type
excercise time
basal metabolic rate
genetic factors
Understanding practice is the only criterion for testing truth