WHO recommends this weight loss speed
Gw0742 Powder [#WHO recommends this weight loss speed# ]#5 bedtime habits that make you fat# If you lose weight too fast and too aggressively, your body's basal metabolic rate will decrease and your hunger will increase. The World Health Organization (WHO) recommends losing 0.5~1 kg per week and 1~3 kg per month. "Even" weight loss is less harmful to the body and less likely to rebound.
1. What is the core of weight loss?
All weight loss methods need to create an energy gap, that is, more is consumed than intake.
2. What does consumption include?
Consumption includes exercise consumption and basal metabolism. Dieting will reduce basal metabolism, so if you only diet to the end, you will reach a balance and you will still not lose weight, so you need to increase exercise consumption.
3. How to exercise?
You can't do too much aerobic exercise, which will consume muscles, and muscles are the big energy consumers. So you should do more strength training, especially squats and deadlifts, which involve large muscle groups.
4. How do we store fat?
The reason why our body stores fat is [blood sugar rises] → [insulin rises] → [insulin stores blood sugar as glycogen and fat to lower blood sugar], so we should try to avoid blood sugar rises, because this will increase insulin and turn blood sugar into fat.
5. How to avoid insulin rise?
Just avoid blood sugar rise.
6. What will cause blood sugar to rise?
All fast carbon water, including but not limited to: sugary drinks, juice, rice, steamed buns, noodles, bread...
7. So, how should we eat?
First, adjust the intake ratio of fat, protein, and carbon water, reduce carbon water intake, and increase fat and protein.Then try to eat low GI coarse grains such as sweet potatoes and oats for carbon water to avoid rapid increase in blood sugar.
In Schwarzenegger's fitness book, he wrote that if you want to lose fat quickly, you should eat the least amount of carbon water while avoiding ketosis.
For those who have not been able to effectively reduce weight through exercise and diet control for more than half a year, it is recommended to consult a doctor and follow the doctor's advice to lose weight through medication and other means.
Based on the research on weight loss and the observation of people who failed to lose weight, Zhu Weimo, a member of the American Academy of Sports Science and a tenured professor at the University of Illinois, has the following suggestions for Chinese people to lose weight:
Don't be blind
A certain amount of fat is very important for health, especially for the health of young women. Joining the weight loss army in pursuit of skinny may make you fatter or lead to anorexia.
Control hunger
Maintaining a relatively stable blood sugar level and stomach fullness is the key. Here are a few tips to control hunger: Have protein and crude fiber for breakfast; eat some fruits or nuts between lunch and dinner; if you exercise in the afternoon, do it before dinner, drink some water after exercise, and your appetite will not be too strong.
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1.lmprove Insulin Sensitivity
Insulin sensitivity refers to the body's biological response to insulin, which plays a key role in regulating blood sugar levelsand lipid metabolism.
in addition,gw0742improves insulin sensitivity by inhibiting adipose tissue resistance to insulin.Adipose tissue resistanceis one of the importantfactors leading to insulin resistance and diabetes, and it may reduce adipose tissue resistance toinsulin by affecting the metabolism and differentiation status of adipocytes,thereby improving overall insulin sensitivity.
2.Weight Loss
GWO742can regulate lipid metabolism by activating the PPARB/6 signaling pathway, promoting fatty acid oxidation, andreducing fat storage, helping to maintain lipid balance.
3.Motor Functions
Gw0742 powder may improve exercise endurance by increasing muscle mitochondria number and function.
4.Anti-inflammatory Effect
GWO742 can inhibit the release of inflammatory factors, reduce inflammatory responses, and may have a certain protective effect on inflammatory diseases such as arthritis and inflammatory bowel disease.
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